w w w. btb f i t n e s s .

c o m

this journal belongs to

BTB crossfit FC1 LogBOOK
Our common goal is ELITE FITNESS

Fitness is more than just a sculpted physique;

it is a state of mind and a way of orienting
oneself in the world. To be physically fit is
to embody elite character traits like honor,
courage, discipline, integrity, dedication,
virtuosity and joy. Our mission at BTB is to
provide you with the world’s most effective
training, giving you the tools to join our
ranks as the fittest athletes in the world.
the how to sheet

How to use the BTB CrossFit Classes:

a. T
 he CrossFit HQ prescription is to workout 3 days in a row with 1 day off
in between. Our programming mimics that with 3 workouts in a row and
then 1 rest day workout. Some find this schedule to work perfectly for
them. However, it is perfectly acceptable to tweak this for your goals. If
you are feeling tired or overtrained, take a day off!

b. A
 TTITUDE- Cheer others on, clap and give high 5’s- it will improve YOUR
results.

c. Be responsible.

• Choose weights according to your ability AND mind set that day.

• Stay alert, awake, and fully engaged in class.

•  ick up after yourself- re-rack weights, put away boxes, re-hang

P
rubber bands, etc

•  lean up after yourself- bring a workout towel and/or use the

C
antiseptic wipes provided to clean up any sweat or chalk.

d. B
 e honest with your numbers both in your Workout Journal and in times/
reps in class.

e. Create a plan to train CrossFit style at home.

f.  se the website daily to watch for upcoming info, workouts and posting
U
comments.

g. Participate in all seminars and events- they will really help your training.

How to use THE WORKOUT JOURNAL:

a. B
 ring it to every class without fail. If it is worth doing, it is worth writing
down.

b. Fill it out after the workout- be specific with each appropriate area.

c. T
 rack what you do when you’re not with us- write your workouts,
progress, challenges and epiphanies **VERY IMPORTANT**

BTB crossfit 2 LogBOOK

d. U
 se every page and field- just because you don’t like to track something
doesn’t mean that it’s not important. Remember that if it is not written
down, it does not exist!

How to use your PRIVATE SKILL LESSONS:

a. Schedule them in advance- must be at least 72 hours.

b. Come prepared with your intention and goal for that hour.

c. If you must reschedule and don’t call or e-mail 24 hours in advance, it is
considered used.

BTB crossfit 3 LogBOOK

 workout log
baseline 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
date:
time:
notes:

crossfit girls
angie 100 pull ups, 100 push ups, 100 sit ups, 100 squats
date:
time:
notes:

annie 50-40-30-20-10 double unders, sit ups

date:
time:
notes:

barbara 5 rounds: 20 pull ups, 30 push ups, 40 sit ups, 50 squats, 3 min rest b/t rounds
date:
time:
notes:

cindy AMRAP in 20 mins: 5 pull ups, 10 push ups, 15 squats

date:
rounds:
notes:

chelsea 5 pull ups, 10 push ups, 15 squats, every min on the min for 30 mins
date:
time:
notes:

diane 21-15-9 deadlift (men: 225#, women: 155#), handstand push up

date:
time:
notes:

elizabeth 21-15-9 cleans (men: 135#, women: 95#), ring dips

date:
time:
notes:

eva 5 rounds: 800m run, 30 2 pound kb swings, 30 pull ups

date:
time:
notes:

BTB crossfit 4 LogBOOK

fran 21-15-9 Thrusters (men: 95#, women: 65#), pull ups
date:
time:
notes:

grace 30 reps of clean and jerk (men: 135#, women: 95#)

date:
time:
notes:

helen 3 rounds: 400m run, 21 kb swings (men: 55#, women 35#), 12 pull ups
date:
time:
notes:

isabel 30 reps of snatch (men: 135#, women 95#)

date:
time:
notes:

jackie 1000m row, 50 thrusters (45#), 30 pull ups

date:
time:
notes:

karen 150 wall balls (men: 20#, women: 14#)

date:
time:
notes:

kelly 5 rounds: 400m run, 30 box jumps (men: 24”, women: 20”), 30 wall balls (men: 20#, women: 14#)
date:
time:
notes:

linda 10-9-8-7-6-5-4-3-2-1 reps of cleans (3/4 bw), bench press (bw), deadlift (1.5 bw)
date:
time:
notes:

lynne 5 rounds for max reps: bench press (men: bw women: ½ bw), pull ups
date:
time:
notes:

BTB crossfit 5 LogBOOK

mary AMRAP in 20 mins: 5 hand stand pushups, 10 1-leg squats, 15 pull ups
date:
rounds:
notes:

nancy 5 rounds: 400m run, 15 overhead squats (men 95#, women 65#)
date:
time:
notes:

nicole AMRAP in 20 mins: Run 400m, max rep pull ups- score # of rounds and pull-ups
date:
rounds:
notes:

the crossfit hero workouts

badger 3 rounds: 30 squat cleans (men: 95#, women: 65#) 42 pull ups, 15 OH squats, 30 pull ups 9 OH squats, 18 pull ups
date:
time:
notes:

daniel 50 pull ups, 400m run, 21 thrusters (men: 95#, women: 65#), 800m run, 21 thrusters, 400m run, 50 pull ups
date:
time:
notes:

erin 5 rounds: 15 dumbell split clean (men: 40#, women: 20#), 21 pull ups
date:
time:
notes:

griff Run 800m, run 400m backwards, run 800m, run 400m backwards for time
date:
time:
notes:

jason 100 squats, 5 muscle ups, 75 squats, 10 muscle ups, 50 squats, 15 muscle ups, 25 squats, 20 muscle ups
date:
time:
notes:

josh 21 OH squats (men 95# women 65#), 42 pull ups, 15 OHS, 30 pull ups, 9 OHS, 18 pull ups
date:
time:
notes:

BTB crossfit 6 LogBOOK

joshie
date:
time:
notes:

mr. joshua 5 rounds: Run 400m, 30 GHD sit ups, 15 reps deadlift (225#)
date:
time:
notes:

jt 21-15-9 Handstand push ups, ring dips, push ups

date:
time:
notes:

michael 3 rounds: 800m run, 50 back extensions, 50 sit ups

date:
time:
notes:

murph run 1 mile, 300 squats, 200 push ups, 100 pull ups, run 1 mile
date:
time:
notes:

nate AMRAP in 20 mins: 2 muscle ups, 4 handstand push ups, 8 kb swings (2 pood)
date:
rounds:
notes:

randy 75 reps power snatch (men: 75#, women: 55#)

date:
time:
notes:

ryan 5 Rounds: 7 muscle ups, 21 burpees- each terminating in a 12 inch jump

date:
time:
notes:

BTB crossfit 7 LogBOOK

miscellaneous workouts
fight gone bad 3x 1 min each, 1 min rest between rounds: wall ball (20# men 14# w), sumo deadlift high pull (men 75# w 55#)
box jump (20#), push press (75# men 55# w), row

date:
reps:
notes:

tabata this 8 rounds of 20 secs work, 10 secs rest of each exercise: row, squat, pull ups, push ups, sit ups
date:
reps:
notes:

date:
time:
notes:

date:
time:
notes:

personal benchmarks
pull ups
date:
reps:
notes:

dips/ring dips
date:
reps:
notes:

muscle ups
date:
reps:
notes:

rope climb
date:
time:
notes:

push ups in 2 mins

date:
reps:
notes:

BTB crossfit 8 LogBOOK

tabata squats
date:
reps:
notes:

sit ups in 2 mins

date:
reps:
notes:

handstand push ups in 2 mins

date:
reps:
notes:

l-sit continuous time, or total time within 2 mins

date:
time:
notes:

back squat
date:
weight:
notes:

front squat
date:
weight:
notes:

overhead squat
date:
weight:
notes:

deadlift
date:
weight:
notes:

clean
date:
weight:
notes:

BTB crossfit 9 LogBOOK

bench press
date:
weight:
notes:

500 m row
date:
time:
notes:

1000m row
date:
time:
notes:

400m run
date:
time:
notes:

800m run
date:
time:
notes:

5K run
date:
time:
notes:

wod:
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BTB crossfit 10 LogBOOK

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BTB crossfit 11 LogBOOK

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BTB crossfit 12 LogBOOK

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BTB crossfit 13 LogBOOK

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BTB crossfit 14 LogBOOK

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BTB crossfit 15 LogBOOK

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BTB crossfit 16 LogBOOK

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BTB crossfit 17 LogBOOK

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BTB crossfit 18 LogBOOK

fuel

Why pay attention to your Fuel?

1. You’ll look better (lean mass increases and fat mass decreases)
2. Y
 ou’ll feel better (more energy, less sickness, increased mental clarity
and alertness)
3. Y
 ou’ll increase your athletic performance and decrease your recovery
time between workouts.
What should you eat? CrossFit HQ put it very simply: Eat meat and
vegetables, nuts and seeds, some fruit, little starch and no sugar. Seems
simple, right? It actually can be!
At BTB we have three different Fuel options for you. All three have pros/cons
and varying levels of difficulty. Each option needs to be adjusted for your
lifestyle. Each option will most likely need to be tweaked if you change your
workout intensity or body fat. Nothing is written in stone. Play with different
options and see what happens! Talk to different members at the gym to see
what they’ve done or tried. No matter what option you choose, be aware
that you should pay attention to how you are fueling your body. To make a
change in your body (blood chemistry and physique), you must understand
that the change comes from 50% workout and 50% fuel. If you are ignoring
either, you will only go so far. You can’t out-work a crappy diet! Last but not
least, if you are CrossFitting several days a week, it is imperative that you
fuel your body properly. Even more so than when you were sitting on the
couch!
The Fuel Continuum & How Do I Decide Which Option to Follow?

Bootcamp

Zone

Paleo

SAD
(Standard American Diet) Paleo/Zone

BTB crossfit 19 LogBOOK

At the Paleo/Zone end of the diet, you are living in optimal health and
wellness. Optimum performance is your goal. Most of us live somewhere a
little less dialed in, usually focusing on the quality of our food and making
good food choices with a few cheat meals here and there. You must choose
the plan that is the right fit and works for you.
Tips for Success:
-  lan ahead. Shop early and shop often. Have plenty of options on hand
P
both in the refrigerator and freezer.
- Keep hydrated. Drink several glasses of water each day.
-  et plenty of rest. At least 8 hours. In a very dark room, if you can. This
G
will help you lose body fat and maintain muscle mass. No kidding.
-  ecommended Products/Supplements. We do suggest taking a quality
R
Omega 3 fish oil. Please consult with your physician to be sure this is
the right option for you. When choosing a fish oil product it is imperative
that you choose a well tested brand. Both The Zone (www.zonediet.com)
and Kirkland brands (found at Costco) have been extensively tested for
impurities etc.
o  ow much to take? Generally you should consume 1 gram of Fish
H
Oil for every 20 pounds of body weight. So if you weigh 100 pounds,
you would take 5 grams of Fish Oil.
- It is possible to get headaches from too much fish oil. If you get one,
stop taking the fish oil for several days. Start again with one capsule for
a few days, then two. Ramp back up to one capsule below your normal
amount. If you do well there, stay there! If not, back off again until you
find the amount that is right for you.

SHOPPING/GROCERY RECOMMENDATIONS (Paleo: peanut butter, milk,

yogurt and breads are not recommended).
o Shop around the edges of the store, not in the aisles
o Look for organic whenever practical
o  ut Butters- use natural macadamia/almond/cashew butter, better
N
yet eat walnuts!
o  eats – grass-fed and finished, pasture, free range cows, no
M
hormones/antibiotics.
o  hicken/Poultry/Egg s- free-range, cage free, high omega 3 content
C
(aim for 100 mg/egg or higher)
o Fats - olives, olive oil, nuts, seeds, avocados

BTB crossfit 20 LogBOOK

Zone or BC Diet only:
o  ogurt - plain flavored only. Greek yogurt gives you more protein
Y
bang. Add fruit if you need flavor.
o  ilk - raw from a trusted source. Be careful here! 1 - 2% milk
M
whenever possible
o  read - avoid “enriched” flour in ingredients; look for sprouted grain
B
or whole grain
o  eanut Butter - use natural peanut/almond/cashew butter, better yet
P
eat walnuts!

How to use the Fuel section of the logbook: Enter everything you put in your
mouth into the Fuel Log. If you are not using blocks, ignore that section.
See how you feel after each meal. Make notes and check back through
your notes often. This is the best way to see if you need to make changes.
Ask a BTB instructor to hold you accountable. Show your food log to your
instructor before each class. Ask for feedback.

FUELING OPTION #1: The Boot Camp Diet by BTB. This diet is designed
for someone new to “making good food choices.” If this is the first time you
have paid attention to your fuel, start here!
Here are the food basics:
•  at one serving of protein with each meal. That means that if you eat
E
some whole wheat crackers, you should also eat a hard-boiled egg. Or if
you have a fruit such as an apple, you want to eat some cottage or string
cheese as well.
•  dd a serving of vegetables to at least three meals. That could include a
A
small salad, carrots, broccoli, some collards, etc.
•  at every two or three hours. This usually means 3 medium sized meals
E
and 2 snacks. Eating frequently guarantees you will not get hungry.
•  void alcohol. Alcohol decreases your metabolism rate and dehydrates
A
you. Please try to lay off the booze while you are in this program.
•  ydrate, hydrate, hydrate! We can’t say this enough. Your body needs
H
fluids to keep moving and prevent cramping.

Confused about what to eat and why you’re eating it? The key is to combine
food groups correctly and keep portion sizes small. Remember, you should
be eating 3 meals and 2 snacks a day, and they should be spread out evenly
across time. You should have a lean protein with every meal and snack.

BTB crossfit 21 LogBOOK

Why do we combine foods?
Carbohydrates(vegetables, fruits, whole grains, rice, bread, pasta) eaten
alone are digested quickly and cause you to feel hungry soon after you’ve
eaten. Adding protein and a little monounsaturated fat helps slow that
process down. Tip: When sitting down to a meal, eat your lean protein first.
You will find you are satiated quicker.
Rules of the Road:
Cheat meals: We want you to stick with the meal plan as best you can,
using your will power to avoid sweets, fatty foods and alcohol. But we know
everyone slips sometimes. That’s why we allow you a cheat meal here and
there. You are allowed 3 cheat meals per week. A cheat meal is one serving
of the foods listed in the Foods To Avoid category.
Try to eat within an hour of waking up or working out .
Check labels for sugar and sodium levels. These are hidden in many foods
and can be detrimental to your results.
Plan meals in advance so you are not tempted to eat fast food or grab
something out of the vending machine. Carry a small cooler or load up your
refrigerator at work with the following: pre-made meals, protein bars and
shakes, fruits, veggies and low fat cheese sticks.
If you dine out, ask the server to put half in a to-go box before bringing it out.
Ask for what you want and try to stick to the program. For example, if you
do not see grilled or baked chicken on the menu, ask for it anyway, most
restaurants can accommodate special requests.
To break it down further, we are going to outline each food group and the
foods within each that are okay to eat while in this program.

PROTEINS (1/3 of your plate)

Wild salmon* Tuna steak Shrimp
Ground turkey (lean) Pork tenderloin Lean Ham
Veggie dog Cottage cheese Buffalo
Grouper Filet Tuna (canned in water) Tilapia
mignon Veggie bacon Turkey bacon Chicken breast (no
Halibut Egg whites skin) Protein
Ham (extra lean) Swordfish powder
Soy burgers Tofu Whole Eggs
Mahi Mahi Egg Beaters (check label, must contain
Ground beef (95% Seabass at least 100 mg Omega3 in
lean+) Turkey breast* each egg)
Yogurt (Greek) Milk (1% or less)

BTB crossfit 22 LogBOOK

FATS
Avocado Sunflower Seeds Coconut Oil
Pecans Cashews Almonds
Olive Oil Walnuts Macadamia Almond Butter
Guacamole Nuts Cashew Butter

carbohydrates (choosing fruits and vegetables as your carb source - over starchy
grains & pastas - will increase your results!)

Apples Sourdough Bread Peaches

Oatmeal Soba noodles Whole grain bread Plums
Blueberries Pumpernickel Bread Pomegranates
Blackberries Cherries Raspberries
Whole Wheat Tortilla Cantaloupe Strawberries
Apricots Grapefruit Oranges Sweet Potato
Whole Grain Pasta Grapes Beans
Whole Grain Cereals Honeydew Melon
Kashi Cereals Kiwi

VEGETABLES (also carbs) Have at least three servings per day and eat a rainbow of foods,
meaning a variety of colors. Veggies can be fresh or frozen.

Asparagus Tomatoes Spinach

Eggplant Radish Brussel Sprouts
Swiss Chard Green Beans Zucchini
Broccoli Artichoke Bell Peppers
Mushrooms Snow Peas Collard Greens
Dark green and leafy Romaine Lettuce Carrots
lettuce Arugula Onion
Cucumber Pumpkin Celery
Yellow Squash Snap Peas Leek
Okra Cabbage
Field Greens Spaghetti Squash

BTB crossfit 23 LogBOOK

Alcohol Raw Sugar Sour Cream
Cookies Potato Chips Cream Cheese
Pies French Fries Margarine
Brownies White Bread/Pasta/ Fried Foods
Candy Rice Butter Dark meat
Doughnuts Mayonnaise poultry
Ice Cream Vegetable Shortening Hot Dogs
High-fat sauces and dressings unless made with Olive Oil
High fat bacon and other meats. Avoid skin on all meats.

BTB crossfit 24 LogBOOK

3 Day Example BootCamp Diet

Day 1:

Breakfast:
• 2 Eggs Scrambled with a dash of mozzarella cheese
• 3 Slices of Turkey Bacon
• 1 Cup of Grapes
• ¼ Cup of Low Sugar Mandarin Oranges
• 10 Almonds

Snack:
• 1 String Cheese
• 3-4 Walnuts
• ½ cup of Raspberries

Lunch:
•  aco Salad (without the shell): Cover plate with lettuce (iceberg); Add ¼
T
cup of black beans; 4-5 ounces of shredded chicken; ¼ cup of corn; ½
green pepper chopped; A little bit of red onion diced; Salsa (as much as
you want); Add a dollop of guacamole or a few slices of avocado; Add a
little Balsamic Vinaigrette if needed

Snack:
• 2 Slices of Deli Turkey
• 1/2 Apple
• 1 tbsp. of peanut butter

Dinner:
• Grilled Mahi Mahi
• Salsa
• 1 cup of steamed Broccoli
•  cup of grilled Asparagus (Make sure to cook veggies and meat with
1
olive oil for your fat)

BTB crossfit 25 LogBOOK

Day 2:

Breakfast:
•  urkey Hash: Cut up mushrooms, broccoli, onions and red peppers into
T
little squares and with about 1 tbsp of olive oil, place in a frying pan and
heat; Add 4 ounces of diced turkey breast until brown;
• Add 1 tbsp. of almond butter on the side of your plate
• Add 1 cup of grapes

Snack:
•  cup of Low-Fat Natural Yogurt (check ingredient list to avoid added
½
sugar, plain Greek yogurt is best)
• Handful of sliced almonds
• ½ scoop of protein powder (make sure it is sugar free)
• 1 cup of a fresh berries
• Mix and eat

Lunch:
•  Low Fat/Low Carb Whole Wheat Tortilla Wrap 2 tsp. of Mayo; 2 tsp.
1
of Mustard; 4 Ounces of deli chicken breast; 1 slice of 2% American
Cheese; 2 Slices of tomato; Lettuce
• Serve with a ½ cup of blackberries

Snack:
• 2 ounces of chicken breast
• 1 cup of strawberries
• Macadamia Nuts

Dinner:
• 4-6 ounces of Filet Mignon grilled
• 1 Sweet Potato with butter and cinnamon
• ½ cup of steamed cauliflower

BTB crossfit 26 LogBOOK

Day 3:

Breakfast:
•  panish omelet: Sautee mushrooms, onions, and spinach in olive oil;
S
Then, scramble 3 fresh eggs with it; Add a dash of mozzarella cheese;
Add ¼ cup of black beans; Top with Salsa
• Serve with a side piece of fruit and 10 almonds

Snack:
• ½ Apple
• 2 tbsp. of Fresh Peanut Butter

Lunch:
•  una Fish Salad: On a bed of fresh romaine lettuce, add 1 can of Tuna
T
Fish; ½ cup of Blueberries; ½ cup of Celery; ½ cup of broccoli; 1 Handful
of Sliced Almonds; Low Fat Ranch

Snack:
• 2 slices of Turkey Breast
• Handful of Baby Carrots
• 5 Cashews

Dinner:
•  BQ Chicken: Marinate a 4-6 ounce piece of boneless, skinless chicken
B
breast in low sugar bbq sauce and grill
• Serve with a side salad and Grilled Asparagus and Brocollini

BTB crossfit 27 LogBOOK

FUELING OPTION #2: The Zone Diet by Barry Sears
The premise of this diet is to treat food as a drug. Food has the ability
to increase and decrease certain hormones. By balancing your intake
of Carbohydrate, Protein and Fat, you will balance these hormones and
therefore find yourself in The Zone where you will feel better, think better and
ultimately look better. Many of our clients have found The Zone to be very
effective in terms of body fat loss, lean mass maintenance and performance
enhancement. We will be describing the “basic zone” and then some options
for tweaking The Zone as the basic version of the Zone will not work for all
goals.
Getting Started:
a. Buy a scale – highly recommended
b. Make sure you have measuring cups & spoons (suggest 2 sets)
c. Stock up on Tupperware
d. S
 ee the body type/zone block calculator from CF Journal 21 – included
as Appendix A of this log book. This is usually much more accurate than
the Zone Calculator on Zonediet.com
e. Review Zone Block Food Lists in Appendix B
f.  one Books and Recipe Books – get some. Recommendations:
Z
Mastering the Zone is the easiest to understand. A Week in the Zone,
very easy.
g. C
 heck out www.zonediet.com Best resource for food lists, recipes, tips &
tricks. You can also order prepared zone food such as shakes, bars, fish
oil etc.
The easiest approach (and the approach we REALLY recommend): the
Eyeball to Plate Method. Choose a plate that is 9 inches in diameter. Fill the
sections using food from Appendix B in the back of this book.

On 1/3rd of your Fill the remaining Add a dash of

plate, put a piece of
lean protein the size
and thickness of your
palm.
Examples: skinless
chicken, fish, egg
whites, tofu.
2/3rds of your plate heart-healthy
with fruits and/or monounsaturated fat.
vegetables.
Examples: Olive Oil,
Most fruits and Almonds, Avocado.
vegetables are fine,
but avoid things like Avoid trans-fats.
corn and bananas.

BTB crossfit 28 LogBOOK

Dialing the Zone in with BLOCKS (a block is a unit of measure used to
simplify the process of making balanced meals) :

Basic Rules:
1. M
 ake sure most of your carbs come from fruits & veg, use grains,
starches, pasta and breads as condiments. Try to keep grains etc to no
more than 25% of total carb consumed at any meal
2. Never let more than 5 hours go by without eating a zone meal or snack.
3. Always eat a Zone breakfast within one hour of rising.
4. Always have a small Zone snack before you go to bed.
5. Timing: 7 am bfast, 12 noon lunch, 3-4 snack, 6-8 dinner, 10-12 snack.

Figure out how many blocks you need. See Appendix A or use the formula:
- Weight:
- Body Fat:
- Total Body Weight x Body Fat % = Body Fat Weight
- Total Body Weight – Body Fat Weight = Lean Body Mass
- Lean Body Mass x .7:
- Divided by 7 =: __________ Blocks

Zone Block distribution: If you are a 16 Blocker, your day might look like this:
4 Blocks for Breakfast
2 Block Snack
4 Block Lunch
4 Block Dinner
2 Block Snack

You need to play with this depending on your hunger throughout the day. If
you are not a big breakfast eater but are hungry at night you might consider:
2/2/4/5/3
What exactly does 16 blocks mean? Let’s start with what 1 block means. A
block combines one serving each of Carbohydrates, Protein and Fat in one
measure.
Inside each block is: 7 grams protein - 9 grams carbohydrate – 1.5g fat (3
grams fat if protein source is non-fat; aka whey protein)

BTB crossfit 29 LogBOOK

For example 1 Zone Block translates to:
- Protein: 1oz Chicken (aka 7g pro)
- Carbohydrate: ½ Apple (aka 9 g carb)
- Fat: 3 almonds (aka 1.5 g fat)
To make a one block meal or snack you will choose one item from the Carb,
Protein and Fat sections below. If you are making a 4 block meal, you will
choose 4 items from each section. You will note that the block sizes for
some of the carbohydrates is quite a bit of food. For example, you COULD
choose broccoli from the carb section and have 2 cups of raw broccoli for
one of your carb blocks. However if you are making a 4 block meal, that
would mean you would need to eat 8 cups of raw broccoli to attain your carb
requirement for that meal! A good way to solve this is to have 1 block of
carbs from broccoli (2 cups) + ¼ cup black beans + ½ cup of blackberries &
7 cherries. Obviously, there are a plethora of ways to put this together! See
extensive food lists and menu suggestions in the Appendix of this log book.

Special Cases (info from Robb Wolf):

1. C
 arb Zombie: This person finds herself always hungry on the Zone. She
is also not losing weight like she wants. The Zone is really hard for her
and she feels defeated. She is most likely eating dense carbs like sweet
potatoes, fruits, breads etc. If this occurs, switch out the higher density
carbs for veggies like broccoli, cauliflower, and greens AND delete one
block of carb and replace with 3 blocks of fat. You can play with this.
Here is an example day from Robb Wolf where he removed 4 blocks of
carb and replaced it with 3 blocks of fat: A 10 Block Day
3P 2C 6F
3P 2C 6F
2P 1C 6F
2P 1C 6F
Totals: 10P 6C 24F

Once the Carb Zombie reaches her desired level of leanness, her fat may
need to be increased from 3 to 5x her base 10 block levels.
Skinny Boy TWTBH (that wants to be HUGE): Start with base zone for one
week. If you are at 16 blocks it looks like this:

a. Week 2 – 16 blocks @ 5x fat

b. Week 3-4 – 18 blocks @ 5x fat
c. Week 5-8 – 20 blocks @ 5x fat
d. Week 9-11 – 22 blocks @ 5x fat
e. Week 12-15 – 24 blocks @ 5x fat
f. Week 16-17 – 26 blocks @ 5x fat

BTB crossfit 30 LogBOOK

Approximately every 6th day go all the way back to your base zone. This
means 16 blocks of everything, even fat. This day will probably be tough. The
entire program is tough. Be prepared to eat and eat and eat. You will most
likely need to use shakes, bars, olive oil, coconut milk, nut butters, nuts. You
might consider probiotics at each meal to help with GI issues. You might find
it helpful to put 50% of your carbs in your post WOD meal. You might not
feel good, the extra fat may mess with your GI tract, your performance will
most likely suffer. You will also gain body fat along with lean mass. This is to
be expected. However, if you are really gaining too much fat, cut one carb
block and add 3 blocks of fat. You can do this up to 25% of your carbs.
This is a time when you are eating for vanity and that is okay. However, this
is not a place you want to stay indefinitely. This is not optimum health and
performance by any means, but it is a means to a reach a goal.
To read even more on the topic of gaining mass and the side effects check
out “Mass”! In Performancemenu.com Issue 17 as well as “42 Ways to Skin
the Zone” in Issue 30.
Other zone resources include http://journal.crossfit.com/ Issue #21.

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FUELING OPTION#3: The Paleo Diet by Loren Cordain
What is Paleo? Simply, it is: eat lots of lean meat, fish, fresh fruits,
vegetables and good monounsaturated fats!
Why Paleo?
Hormones rule our body! Our healthy goal is to keep insulin low so we
can get the biggest bang for our buck with a small amount of it. If not, we
become insulin resistant due to chronically high blood glucose levels (aka
due to the SAD the Standard American Diet), stress, lack of sleep, etc. So, to
be honest, if you do not have your stress level under control or are lacking
sleep, fixing your diet will not solve your problems!
If we have high insulin levels we will eventually have – an apple shape – high
cholesterol – high blood pressure – arterial inflammation. All of this leads
to Syndrome X – or the diseases of insulin resistance. The main 4: Type 2
Diabetes, High Blood Pressure, Heart Disease, Dyslipidemia (aka low HDL
cholesterol, elevated triglycerides, and small-dense LDL cholesterol). We are
seeing this in as much as half of all adults & children in Western countries.
Bottom line, why Paleo…it can increase your insulin sensitivity and put you
on the path to perfect blood work, perfect hormonal balance and blood
glucose levels. When your body is properly fueled you will perform better
physically, think clearer, lose body fat, gain lean mass, and feel better. Many
have found preexisting conditions go by the wayside. Examples: Type II
diabetic no longer needing insulin, rheumatoid arthritis flare ups decreasing,
IBS symptoms decreased, the infertile became pregnant. The list goes on
and on.
How did we get to this place?
We humans learned to farm about 10,000 years ago. We began to hunt less,
and started to pickle, distill, ferment, salt or smoke our food to make it last
longer. Less than 200 years ago, the Industrial Revolution brought refined
sugar, canned foods and refined white flour. And less than 60 years ago, we
invented trans fatty acids, margarine and shortening and then took these
fats and combined them with sugar, salt, high fructose corn syrup, 1000’s of
additives and other starches. This changed the ratio of Omega 6/Omega 3
fats from 2:1, to 10:1, sometimes 40:1.
This change in the ratio of fat caused some changes in our blood work.
Instead of noticing that change, scientists discovered that saturated fat
(aka The Bad Fat) raised cholesterol levels. Red meat became the pariah
and took all the blame for this cholesterol raising catastrophe. The food
industry responded to this information by coming up with all kinds of healthy
alternatives like polyunsaturated vegetable oils which again skewed the
ratio of Omega6/Omega3 fats. At the same time, it was suggested that
we substituted starchy carbohydrates such as pasta, bread, cereals and
potatoes for these “unhealthy” fats.
The real confusion was that not all carbohydrates are created equal. “Good
carbs” (fruits & veg) cause a slow rise in our blood glucose where as “bad
carbs”(grains, dairy, legumes) cause a high glycemic load or a rapid rise in
blood glucose levels. These high glycemic loads cause the resulting rapid
rise of blood glucose which has been implicated in attributing to: adult onset
diabetes, high blood pressure, heart disease, obesity, elevated triglycerides
(aka Syndrome X).

BTB crossfit 32 LogBOOK

Over time we have seen the biggest improvements in fitness levels,
physiques and blood work from clients following a diet that consists of
more Whole foods (those that are fresh from the source, with little or no
refinement), than those that just restrict calories or reduce fat intake. As a
matter of fact, we have seen cholesterol levels come into balance with an
increase in dietary fat. Crazy, right!? We know some of this sounds crazy, but
we challenge you to try it for 2 weeks, even 30 days if you can and see what
changes you experience. We promise you won’t be disappointed!
- All the lean meats, fish, and seafood you can eat
- All the fruits and nonstarchy vegetables you can eat
- No legumes (due to high lectin load which can be toxic)
- Dollop of good, monounsaturated fat
-  o cereals (cause constant irritation to gut leading to chronic
N
inflammation)
-  o dairy products (potent growth stimulator, high link to autoimmunity &
N
hyperinsulinism. If you must use dairy, grass-fed is best).
- No processed foods (hopefully self-explanatory!)

And now the rules…

1. E
 at a relatively high amount of animal protein compared to that in the
typical American diet.
2. E
 at fewer carbohydrates than most modern diets recommend, but eat
lots of good carbohydrates – from fruits and vegetables, not from grains,
starchy tubers and refined sugars.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables.
4. E
 at a moderated amount of fat, with more good (monounsaturated and
polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts
of omega 3 and omega 6 fats.
5. Eat foods with high potassium content and low sodium content.
6. E
 at a diet with a net alkaline load (to accomplish this eat low sodium and
more veg).
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and
antioxidants.

How do you get started?

Well, you can go at it following the rules above; however, we suggest using
the Eyeball to Plate zone method (see Zone section for a description) on
top of Paleo. This means, you divide your plate into 1/3 – lean protein, 2/3
– veg + fruit, add a couple of dollops of good fat via olive oil, nuts, seeds

BTB crossfit 33 LogBOOK

or avocado and you are good to go. If you really want to dial this in, use
your blocks and weigh and measure everything using Paleo Foods. The top
performers are using this method. You have to be really committed and/or
ready to go the CrossFit games to want to do this.
When you are first getting started with Paleo, we suggest “free feeding.”
This means, look at your Paleo lists and eat the foods you like until you are
full. Don’t get too bogged down with portions etc. Do what you need to
do to get full. For most of us, this is a huge change and we will see results
immediately.
As you get into it, you may notice you are eating 5 handfuls of nuts a day.
For some of us, that won’t work. If you are trying to lean out, Once you get
past the initial stages, aim for 1-2 small handfuls of nuts per day. Same with
fruits.

Why all the NO’s?

Why are grains left off the Paleo Diet, they have fiber right? Yes, but
non-starchy vegetables have up to 8 times as much fiber. Grains also have
“anti-nutrients” in them which bind to many vitamins and minerals such
as calcium, zinc (which is 4x more bioavailable in meat than grains), iron,
B-vitamins, folate and others. Grains also have a type of fiber that irritates
the gut lining keeping your gut in a constant state of inflammation. Since
your GI tract is responsible for 80% of your body’s immune response, if it is
busy being inflamed, it will miss bacterial and viral invaders. Hence, those
with inflamed guts tend to get sick more frequently. Gut irritation is a low
level stressor that affects sleep and recovery.
Gluten – mainly in wheat, spelt, rye, oats and millet - destroys/damages your
intestinal microvilli, therefore nutrients that would normally breakdown or get
absorbed, don’t.
Legumes – Similar issues as with grain, cause irritation and have anti-
nutrient properties. In general, most legumes are concentrated sources
of both lectins and saponins. These toxic compounds serve to prevent
predation by insects, fungi, bacteria and other organisms. The problem
that saponins present for people is that saponins bind cholesterol in the
gut membrane to create pores in the gut (intestinal permeability). Intestinal
permeability allows toxins and bacteria, from which the body needs to be
protected, to breach the gut barrier and gain chronic access to the immune
system. This abnormal situation may stimulate the confused response seen
in autoimmune diseases when the body’s immune system indiscriminately
attacks healthy tissues and organs. It appears that the immune system has
lost the ability to distinguish between the body and foreign invaders, such
as microbe or food antigens. Approximately 33% of autoimmune diseases
present with a leaky gut, and most autoimmune diseases have yet to be
tested.
Dairy – High linkage with autoimmunity and hyperinsulinism. Releases a
relatively high dose of insulin and is a potent growth stimulator. For a guy
wanting to get HUGE, dairy might be a good option if the gut reacts well.
But, you don’t always want potent growth. Think cancer (we are not saying
dairy causes cancer, but there are times potent growth is not helpful). No
dairy if you are trying to lean out. Dairy is also high in saturated fat.

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Protein powder? Seems like a good idea, but here is the deal. Think about
making a fire. If you put a log on the fire, it takes a while for the log to catch
fire and once it does it slowly burns. Now throw a handful of sawdust on the
fire. Boom…right? It lights up and burns quickly. The same thing happens
with protein powders because it is broken down and very “available.”
Salt – try to keep your salt to a minimum. Our goal with the Paleo Diet is to
keep your body in an alkaline state (as opposed to an acidic state). Meat,
fish, dairy, grains, legumes and salt all increase the acidity level in your body.
Fruits and vegetables increase the alkaline state. Fats tend to be neutral.
When the body is acidic, it actually pulls calcium from your bones so your
blood calcium level remains steady. When your body is chronically acidic,
osteoporosis becomes a real threat. It is interesting to note that the US
population ingests more calcium than any other country, yet we have the
highest rate of osteoporosis.

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Tips from those of us who have been there:
1. R
 esources: www.thepaleodiet.com www.robbwolf.com www.
performancemenu.com (subscribe to the journal).
2. The book “The Paleo Diet” by Loren Cordain
3. T
 his way of eating actually works. You will find you are not very hungry
especially if you were already zoning.
4. If you become hungry, up your fat a bit. Works like a charm.
5. O
 live oil and coconut oils are best for cooking. In Dr Cordain’s book, the
Paleo Diet, he recommends the use of canola and flax or flaxseed oil.
Due to updated studies he has retracted the use of canola completely
and suggests adding flax or flaxseed to meat once it has been cooked.
Do not heat flax/flaxseed oil. See www.thepaliodiet.com/faqs for more
information.
6. W
 alnuts are your best bet when it comes to nuts due to a favorable
omega 6 to 3 ratio. Next best: macadamia nuts.
7. B
 est source of protein in order from 94% protein to 58% protein:
skinless turkey breast, shrimp, red snapper, crab, halibut, lean pork
tenderloin, tuna, sirloin beef steak, skinless chicken breast, lean beef
flank steak, lean pork chops, mussels.
8. B
 est carb sources: all non-starchy vegetables and berries (blackberries,
blueberries, strawberries, raspberries)
9. If you are trying to lose body fat, keep your intake of nuts and seeds to
less than 4 oz/day; however, when beginning this diet, rely on nuts as a
good satiating fat source. Do not worry about the fat loss right away as
that usually takes care of itself. As you become used to the diet, back off
on the nuts & seeds.
10. Peanuts are legumes not nuts. We know…it sucks.
11. Coffee for some of us is a must. Espresso is best. Use a little organic
heavy whipping cream for your creamer. Add a little cinnamon…yum.
12. Sugar substitutes aren’t doing you any favors, eliminate them if possible.
If you must consume a substitute, try to eat a meal along with the
substitute to help dissipate the insulin elevation. Some Paleo peeps
use a bit of raw honey or fruit puree to sweeten things. Honey is not
recommended but is a better choice than sugar!
13. Breakfast can be tough. Eggs become your best friend. Try to mix up
your breakfast with salmon, Canadian bacon, even grilled chicken.
Leftovers are great, quick breakfast options. When eating eggs, splurge
and use the ones that are high in omega 3. This way you can eat the
yoke. The omega 3 is protective from the effects of arachodonic acid
that Dr. Sears (zone guy) warns us of.
14. Trim the fat from both grain fed and grass fed meats. Per thepaleodiet.
com: the healthful long-chain (>20 carbon) omega-3 fatty acids are
found almost exclusively within the phospholipid fraction of the muscle

BTB crossfit 36 LogBOOK

 membrane anyway, no need to eat the extra fat which is high in
saturated fat.
15. Lightly salted meats are fine, but do yourself a favor and get rid of the
salt shaker. Avoid salt when possible. Why? To avoid bone loss.
16. What about the fiber, B-vitamins and mineral I get from grains? Per
thepaleodiet.com: On a calorie-by-calorie basis, whole grains are lousy
sources of fiber, minerals, and B vitamins when compared to the lean
meats, seafood, and fresh fruit and veggies that dominate The Paleo
Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables
has between two and seven times as much fiber as does a comparable
serving of whole grains. In fruits and veggies most of the fiber is heart-
healthy, soluble fiber that lowers cholesterol levels -- the same cannot
be said for the insoluble fiber that is predominant in most whole grains.
A 1,000-calorie serving of whole grain cereal contains 15 times less
calcium, three times less magnesium, 12 times less potassium, six times
less iron, and two times less copper than a comparable serving of fresh
vegetables. Moreover, whole grains contain a substance called phytate
that almost entirely prevents the absorption of any calcium, iron, or zinc
that is found in whole grains, whereas the type of iron, zinc, and copper
found in lean meats and seafood is in a form that is highly absorbed.
Compared to fruits and veggies, cereal grains are B-vitamin lightweights.
An average 1,000 calorie serving of mixed vegetables contain 19 times
more folate, five times more vitamin B6, six times more vitamin B2 and
two times more vitamin B1 than a comparable serving of eight mixed
whole grains. On a calorie-by-calorie basis, the niacin content of lean
meat and seafood is four times greater than that found in whole grains.
17. Recommended viewing: http://www.youtube.com/watch?v=uCFZoqmKf5
M&feature=player_embe
http://www.youtube.com/watch?v=wGXep32_qiI&feature=related
18. Avoid alcohol, but if you must aim for red wine and gluten free beer (Red
Bridge – Publix has it and it is good). Also, aim for spirits not made from
potatoes etc. They are out there. Just ask your local liquor store guy.
They get gluten-free questions all the time. If you do imbibe, take away a
portion of the carb section of your plate. Your drink counts as a carb. If
you are paleo-zoning, take away 1 block of carbs per drink.

FAQs
1. W
 hat happens if your fat loss stalls or you just can’t lean out? We
have seen tremendous fat loss on this prescription: 30-50g carbs per
day for women/ 50-70 for men. This is a tough road and only for the
truly dedicated. We highly suggest you try the free-feed and/ or Eyeball
to Plate method first. If you decide to go this route and you know
your Block Prescription (see Appendix A), cut your carb blocks in half
or more. For every carb block you remove, add 3x fat blocks. So, for
someone on 11 blocks it looks like this:

BTB crossfit 37 LogBOOK

 11 Blocks/ day
Breakfast: 3 Pro/ 1 Carb/ 12 Fat
Lunch: 4 Pro/ 1 Carb/ 12 Fat
Dinner: 4 Pro/ 1-2 Carb/ 12 Fat
2. I am exhausted, where is this energy everyone is talking about? It
is very normal to feel sluggish when changing your diet. For most, the
tiredness is gone within a week or so, but for some it drags on for 6 -8
weeks. Your performance in the gym may suffer as well. That is OK. You
will absolutely feel better and your performance will skyrocket! If you are
extra tired, take an extra day off from the gym. Training an exhausted
body is not the way to ultimate fitness and health! You have to listen to
your body and know when to rest.
3. I am starving. Eat More Fat!!! Half of an avocado at each meal should
tide you over! Fat is not your enemy. It is your friend.
4. I am skinny and want huge muscles, will Paleo help me gain mass?
Yes! But, eating and working out is your JOB. See page 30 for more
details.
5. I need more info and more recipe ideas! Good deal! Go here:
www.marksdailyapple.com
www.thelabelsayspaleo.com
www.everydaypaleo.com
6. I need Ready To Eat food, can I buy it somewhere? Yes. But it can
be expensive to ship. Maybe get together with another BTBer and
share shipping expenses! Try: www.paleokits.com for snacks. www.
paleobrands.com for snacks and real food. www.paleotreats.com for
treats of course!
7. I really want to cook my own food, but I don’t know how to chop
and blend. Suggestions? Absolutely! We have found that the world of
Infomercials can save you so much time. But wait, there’s more! We
highly suggest purchasing a SlapChop or something like it as well as a
Magic Bullet. These things save sanity!

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How do I actually eat Paleo?
The easiest way to prepare a meal is to use a Food Matrix.

What is a Food Matrix?

A Food Matrix is a simple tool to help you prepare Paleo meals. You start
with a skillet or a wok, add a little fat, choose a meat, choose a veg, choose
a spice and voila, you have a Paleo meal. Refer to the Paleo Food List in
Appendix C, then choose one item from each category, stick it in your wok
and you’ll have enough meal options that you probably won’t be able to
repeat one in 40,000 meals! Especially when you choose a meat, 3 different
vegetables, 2 spices and 1 fat. The options are endless.

protein vegetables & fruits fats herbs & spices

Sliced chicken breast Tomato Olive oil Basil

Cubed steak onion Avocado Ranchero sauce
Chicken broccoli Bacon Fat Garlic
Ground turkey mushrooms Brazil nuts Chipotle spice
Eggs Zucchini Butter Salsa
Duck Cauliflower Cashews Chili powder

Check out these easy examples::

Sliced chicken breast + tomato + onion+ olive oil + basil
Cubed Steak + tomato + onion + olive oil + ranchero sauce or spice
Chicken + onion+ broccoli + cauliflower + olive oil + garlic
Ground turkey + mushrooms + onions + chipotle spice (combine all to make
a patty), top with avocado slice and salsa
Egg + zucchini + broccoli+ mushrooms + cauliflower (combine to make an
egg scramble) top with salsa and a side of guac or sliced avocado

Yes, but really, What Do I Eat??

Breakfast ideas:
-Everyday Egg Scramble:
Start with a dollop of coconut oil (nutiva.com), sauté any combo of: onions,
garlic, zucchini, cauliflower, yellow squash etc. Once cooked, add your eggs
and scramble. Top with a little salsa Verde (get the canned stuff if you don’t
have time to make your own). Serve with a small side of blackberries or
sliced tomatoes and ½ of an avocado.
- Adobe Scramble:
Dollop coconut oil + onion, jalapeno or poblano pepper, etc. Top with Adobe
sauce (this sauce is awesome on steak, chicken, eggs etc. whip up a batch

BTB crossfit 39 LogBOOK

in your blender or magic bullet and save for the week). Adobe sauce: Blend
½ can Jalapeno in Adobe sauce, juice of ½ lime, 1 garlic clove, cilantro if
you have it and ¼-1/2 cup olive oil. Serve eggs with a side of salsa and giant
dollop of guacamole.
- Easiest breakfast on earth: fry up eggs, sliced tomato or side of fruit + ½
avocado
- 2nd easiest: hard boil your eggs for easy transport, grab some apple slices
and dip in a jar of almond butter. Shazam.
- Omelet Muffins:
These are perfect to freeze or grab ‘n go. Preheat oven to 350 degrees.
Generously grease 6 muffin tins with coconut oil for easier removal, or line
with paper baking cups. The baking cups help muffins hold their shape. In
a bowl, beat 6 eggs. Add any version of meat, veg, spices etc that you like.
For extra fluffy muffins add 1/8 cup mayo + 1/8 cup water. Spoon or scoop
into muffin cups. Bake for 18-20 minutes until a knife inserted into the center
comes out almost clean. The omelets will continue to cook for a minute for
two after removed from oven. – recipe from Amy Schoenherr, submitted for
the Primal Cookbook Challenge: www.marksdailyapple.com
- Salmon & Zuchinni Fritters:
These ROCK and store/freeze well. Combine: 2 eggs, 1.5 cups almond meal
(get at Trader Joe’s) 1 pack smoked salmon thinly sliced (approx 100g), 2
large zucchini, grated, liquid squeezed out, 1 TB chopped dill (optional).
Form batter into small cakes and fry over medium heat until golden
underneath and cooked through. Serve with a simple green salad, side of
tomato or fruit. Top with salsa verde if you like.

Lunch/Dinner Ideas:
- Gigantic salad of any kind: grilled and sliced beef, chicken, pork, shrimp,
salmon + romaine, diced tomatoes, diced eggs, onion, palm hearts,
artichokes, salsa for dressing + tons of veg.
- Yummy vinaigrette: ¼ c Balsalmic vinegar, 1 garlic clove, 1 TB red onion,
1-2 tsp Dijon mustard, salt and pepper to taste, ¾ cup olive oil. Blend and
serve.
- Turkey burger, topped with guacamole + mashed cauliflower (1 head fresh
cauliflower, chopped into smaller florets
Anywhere from 1/2 to 1 cup gluten free chicken broth or stock (make sure it
does not have modified food starch added) or water.
1/4 tsp fresh cracked pepper
2 cloves fresh crushed garlic.
Place all ingredients in a medium saucepan and bring to a boil. Reduce heat
to medium or medium-high heat, and cover, allow to cook for 20 minutes or
so until the cauliflower is very tender and easily mashed with a fork. Mash
cauliflower with fork or blend in blender. Add some heavy whipping cream if
you are really missing creamy mashed potatoes.

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- Grill up a bunch of chicken breasts on Sunday night. Use chicken in:
Grilled chicken salad,
Chicken + veggie stir-fry
Adobe Chicken salad (use sauce from breakfast recipes)
Curry Chicken salad (Mix: 1lb chicken cubed , 3-4 stalks chopped celery, 1
cup chopped apple, ½ c chopped walnuts, 3-4 TB mayo, Curry powder (to
taste), salt & pepper to taste. Use large Bibb lettuce leaves to make wraps.
- Tomato meat sauce over spaghetti squash: Preparing the squash: Just
half it, remove the seeds by scooping out with large spoon, place a plate
in the microwave and fill with 3 TB or so of water. Place the halves upside
down onto the plate so the skin is facing up. Microwave for 8-12 mins
depending on the size of the squash. Let the squash cool a bit, and then
use a fork to scrape out all the spaghetti goodness. 1 cup = 1 block and it
is SO FILLING and SATISFYING. Meat Sauce: fry up some lean, grass-fed
sirloin, buffalo or turkey meat. You can add onion or garlic for extra flavor.
Add a can of marinara and heat through. Trader Joe’s has a good can of
marinara. It is just tomatoes, olive oil, basil and salt. Scoop the sauce over
the spaghetti and enjoy! Serve with a side of Brussel sprouts or other veg/
green salad.
- Meat and 3: grill/pan fry chicken, steak, porkchop and serve with your
favorite veg. Don’t forget the ½ avocado or small handful of nuts.

BTB crossfit 41 LogBOOK

 my FUEL rx:
fuel program: _____________________________________ (Paleo/Zone, paleo, zone, bootcamp)

my blocks
my goals

stats
body fat:
weight:
measurements
arm:
waist:
hips (female):
chest (male):
clothing size:
bloodwork:
Cholesterol:
LDL particle size:
C-reactive protein:
Blood Glucose Test:
Hb1aC:
Triglycerides:
WBC count:
Liver enzymes:
Alk phos
ALT
AST
before/after photo

photocopy page as needed

BTB crossfit 42 LogBOOK

Tips from Robb Wolf:
Shopping
I am stunned by a few facts:
1. P
 eople do not know how to cook in general. Microwave meals and
fast food seem to predominate. Sandwiches and other grab-n-go crap
are the norm. Food quality matters. You need to learn how to cook.
Acknowledge, accept, move on.
2. P
 eople are “too busy”. If you are “too busy to cook” you need to
reevaluate your life. How much time do you spend watching TV? Be
honest and realistic because if you legitimately do not have time to feed
yourself correctly you are heading towards serious health problems.
3. P
 eople go absolutely fetal if they do not have their bread, rice, pasta
and all the other garbage carbs. Inevitably the question arises “how do I
cook this?” It is simply a cover for “I want my comfort food”. If you want
results you need to alter what you are doing. I know this seems obvious,
but apparently it is not! If you want to keep doing the same old thing join
a Globo gym, don’t go (most people don’t) and keep eating what you
have been eating. Wasn’t that easy?! Not surprisingly you will continue to
get the same results.
4. A
 s day follows night, eating can only follow shopping. You cannot and
likely should not eat out all the time. That means you need to stock
your pantry and have the vittles on hand to cook nutritious, possibly
even tasty meals. Hence the handy guide that follows. You CAN do this.
We have clients who are not very bright (not naming names) who do
this. They are committed and will not accept failure. If they fall off the
pony, they get up, catch the lil’ buggar and get back on. If you are not
committed to this please step away from the ride, do something else
and leave this hour open for someone who will listen, grow and reap the
rewards this program can offer. All right, enough finger wagging, here is
your shopping guide.

Fruit & Veggies-

Trader Joes has a great selection of frozen berries and Vegetables. Hit the
farmers market and buy what is in season. Avoid bananas and other tropical
fruit. Buy local if you can. Many of the supermarkets have anemic looking
produce sections…I’d swear I see the same avocado from week to week in
one store. Try buying some non-traditional veggies like Napa cabbage and
some other goodies. Expand your horizons for crying out loud! That said
however you should ALWAYS have the following in the freezer from Trader
Joes: Broccoli, asparagus, berries. TJ’s has some other frozen veggies that
are good but you MUST have these on hand. You can easily throw together a
meal with some meat or chicken and a half bag of these veggies. Remember
the excuses above of not having enough time? Keep this stuff on hand and
you will have no problems. FYI-We make random checks to peoples homes
to verify veggie stocks…just kidding, but man we should!

BTB crossfit 43 LogBOOK

GA addendum: The Dekalb Farmer’s Market, GA State Farmer’s Market
(down by the airport), Buford Highway Farmer’s Market and Cobb Farmer’s
Market all have a TON of produce in Atlanta. Costco too, for that matter.

Fresh meat and poultry -

Trader Joe’s is good for grass fed meat. This is your first choice with all
varieties of meat. Grass fed is better than organic. Free Range chicken, wild
meat if available. Conventional cuts like London broil for beef and pork loin
are good options if the organic and or grass fed options are not available.
Costco has good prices and good quality. Stock up! People tend to make
bad food choices when they run out. Don’t be on of “those” people. GA
addendum: Whole Foods and Your DeKalb Farmer’s Market carry grass-fed
varieties of meat.
Vegetarian? Find another trainer, I will not work with you. You won’t make
progress and all we will do is argue. Someone else can take your money and
watch you not make progress.

Fish and shellfish-

Dekalb Farmer’s Market. Whole Foods.
Trader Joes (No, I do not have stock in them) has a good selection of frozen
fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff
for salads. When you buy any type of salmon make sure it is WILD. “Fresh”
does not mean wild. They also carry a mild sardine called “Bella Olhao”. I
cannot stand other sardines. These are actually pretty darn yummy. Again
great for salads, just pour in the olive oil they are packed in.
Eggs- Omega-3 enriched only. Costco has a great deal on these and they are
top quality. Trader Joes is even better! Any major supermarket carries these
however.

Store Interior:
Coconut milk- If you like curries this is a great carrier. Julie’s Atlanta Note:
I agree with Robb Wolf and highly recommend a Thai brand “ Chakoh”. No
idea on the pronunciation. Any Asian food stores (like the one next to the
DeKalb Farmer’s Market) will carry some good ones, including this brand.
Just a personal favorite but any coconut is good coconut milk – just not
LIGHT coconut milk.
Olive oil- Pacific Sun or one of the other top shelf brands will lighten your
pocketbook a bunch but they are amazing. You get what you pay for with
olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a
good day-to-day olive oil.
Tomato paste/sauce Trader Joes to the rescue again. They have a canned
marinara called “Sugo di Pomodoro”. You can pour this over any meat/
veggie dish and LOVE it. MAKE SURE your tomatoes do not have added
sugar. San Marzano tomatoes are a great canned variety and typically no
sugar added or needed.

BTB crossfit 44 LogBOOK

Spices- The more the better. If you do not know how to cook, learn. We have
a DVD in the works. Google specific recipes, look for examples on youtube. If
you MUST watch television then watch the food network…unless Battle Star
Galactica is on. You MUST watch BSG.

Green tea-Any
Coffee- I believe Publix carries an espresso called “Café La Llave”. Buy a
stovetop espresso maker (available at Bed, Bath and Beyond) and prepare to
get wired
All Items listed below can be found at either Trader Joes, the various
Farmers Markets or Whole Foods.
seeds
nuts (raw, but not peanuts), nut butters, nut flours (almond, pecan, and
chestnut)
organic fruit and vegetables
unsweetened coconut flakes
Based on the shopping list you could probably figure out what you are
supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What
IS on the menu? Glad you asked:

Protein - Every Meal:

Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs
Now…I’m assuming you are pretty sharp but oddly enough a few things
seem to slip by people…repeatedly. When I say “every meal” I in fact mean
EVERY BLESSED MEAL. This is especially critical if you are trying to lose
body fat. Another frequently confused point is the topic of “protein”. If you
are fighting for survival in a 3rd world country then yes, beans and rice
count as protein. At NorCal S&C (or BTB Fitness) it most assuredly DOES
NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up
what I’m putting down? If you think beans, nuts or Tofu count as protein
please re-read the vegetarian clause above and follow those directions
appropriately.

Vegetables – Every Meal:

Vegetables – all varieties…as much as you want, especially:
Broccoli Spinach
Kale Cabbage

BTB crossfit 45 LogBOOK

Asparagus Onions
Tomatoes
Newsflash-More vegetables exist than those listed above, you may eat
those…unless they appear on the “no-no” list.

Fat – Every meal:

Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds • Cashews • Pecans • Walnuts
NO PEANUTS
Avocado – ½ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.
Newsflash 2- Fat does not make you fat. We recommend a moderate to low
carb diet. It is healthy and effective. Ask questions, check blood lipids but
for crying out loud, just do this stuff for a month! Do you see ANY processed
food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods
and you will thrive on it.

Fruit – Occasionally, always with protein!

In order of preference:
all berries • melons • oranges • grapefruit • tangerines • apples
Eat what is in season and local.
Coffee – Espresso, coffee or Americano’s only – preferably black - no sugar
or artificial sweeteners!

ABSOLUTELY NOT!
All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn, beans or other starchy vegetables

BTB crossfit 46 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail feeling 1 hr. after meal PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

photocopy page as needed

BTB crossfit 47 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

BTB crossfit 48 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail feeling 1 hr. after meal PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

BTB crossfit 49 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail feeling 1 hr. after meal PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

BTB crossfit 50 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

BTB crossfit 51 LogBOOK

 daily nutrition journal

day/date zone blocks

meal description in detail feeling 1 hr. after meal PRO CHO FAT h20
breakfast full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

lunch
full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

dinner full o
content o
sluggish o
very tired o
hungry o

total blocks _______

snack

total blocks _______

daily goal actual (+/-)
summary
& notes

total daily blocks _______

BTB crossfit 52 LogBOOK

 appendix a - zone block calculator
Choose the body type which best fits you to determine your block
prescription. (This calculator appears in Issue 21 of the CrossFit Journal)

body type total daily blocks breakfast lunch snack dinner snack

small
10 2 2 2 2 2
female

medium 11 3 3 1 3 1
female

large
13 3 3 2 3 2
female

athletic-
well
14 4 4 1 4 1
muscled
female

small
male 16 4 4 2 4 2

medium
17 5 5 1 5 1
male

large
19 5 5 2 5 2
male

x-large
20 4 4 4 4 4
male

hard
21 5 5 3 5 3
gainer

large
hard 23 5 5 4 5 4
gainer

athletic-
well
muscled 25 5 5 5 5 5
male

BTB crossfit 53 LogBOOK

 appendix B - zone block food list
Use this list as a reference, but realize that these numbers are not set in
concrete. There is more information on Food Blocks in the books A Week in
the Zone and Zone Meals in Seconds by Dr. Barry Sears.

protein (cooked) amount blocks carbs (cooked) amount blocks

chicken breast 1 oz 1 oatmeal .33 cup 1

turkey breast 2 oz 1 artichoke 1 small 1
ground turkey 1.5 oz 1 asparagus 12 spears 1
veal 1 oz 1 green beans 1 cup 1
beef 1 oz 1 black beans .25 cup 1
ground beef 1.5 oz 1 broccoli 1.25 cup 1
canadian bacon 1 oz 1 brussel sprouts .75 cup 1
corned beef 1 oz 1 cabbage 1.33 cup 1
duck 1.5 oz 1 cauliflower 1.25 cup 1
ham 1 oz 1 chick peas .25 cup 1
lamb 1 oz 1 (garbanzo beans) 1
ground lamb 1.5 oz 1 dill pickles 3 (3 in) 1
pork 1 oz 1 eggplant 1.5 cup 1
ground pork 1.5 oz 1 kidney beans .25 cup 1
calamari 1.5 oz 1 leeks 1 cup 1
catfish 1.5 oz 1 lentils .25 cup 1
clams 1.5 oz 1 onions .5 cup 1
crabmeat 1.5 oz 1 sauerkraut 1 cup 1
flounder/sole 1.5 oz 1 spaghetti squash 1 cup 1
lobster 1.5 oz 1 spinach 1.33 cup 1
salmon 1.5 oz 1 tomato sauce .5 cup 1
scallops 1.5 oz 1 tomatoes .75 cup 1
swordfish 1.5 oz 1 yellow squash 1.25 cup 1
shrimp 1.5 oz 1 zucchini 1.33 cup 1
tuna steak 1 oz 1
canned tuna 1 oz 1
protein powder 7 grams 1
soy burgers .5 patty 1
soy sausage 2 links 1
soy cheese 1 oz 1
firm tofu 2 oz 1
soft tofu 3 oz 1
whole egg 1 large 1
egg whites 2 large 1
egg substitute .25 cup 1
cheese 1 oz 1
cottage cheese .25 cup 1
feta cheese 1.5 oz 1
ricotta cheese 2 oz 1

BTB crossfit 54 LogBOOK

 carbs (raw) amount blocks combo items* amount blocks

alfalfa sprouts 7.5 cup 1 milk 1 cup 1

broccoli 2 cup 1 yogurt .5 cup 1
cabbage 2.25 cup 1 soybeans .25 cup 1
cauliflower 2 cup 1 soymilk 1 cup 1
celery 2 cup 1
cucumber 1 *Note: combo items contain 1
1 (9 in)
block of protein & 1 block of
lettuce, iceburg 1 head 1 carbohydrates
lettuce, romaine 6 cup 1
fat amount blocks
mushrooms 3 cup 1
onions .66 cup 1 almonds 3 ea 1

peppers 1.25 cup 1 avocado 1 tbsp 1

radishes 2 cup 1 canola oil .46 tsp 1

salsa .5 cup 1 macadamia nuts 1 ea 1

snow peas .75 cup 1 olives 5 ea 1

spinach 4 cup 1 peanut butter .69 tsp 1

tomato 1 cup 1 peanuts 6 ea 1

apple .5 ea 1 cashews 3 ea 1

apple sauce .375 cup 1 walnuts .5 ea 1

apricots 3 small 1 peanut oil .46 tsp 1

blackberries .5 cup 1 olive oil .46 tsp 1

cantaloupe .25 cup 1 tahini .46 tsp 1

cherries 7 ea 1 guacamole .5 tbsp 1

fruit cocktail .33 cup 1 vegetable oil .46 tsp 1

blueberries .5 cup 1 mayonnaise .46 tsp 1

grapes .5 cup 1 mayo light 1 tsp 1

grapefruit .5 ea 1 sesame oil .46 tsp 1

honeydew .5 cup 1 sunflower seeds .25 tsp 1

kiwi 1 ea 1 bacon bits 2.07 tsp 1

lemon 1 ea 1 butter .46 tsp 1

nectarine .5 ea 1 half and half 1.04 tbsp 1

orange .5 ea 1 cream, light .69 tsp 1

peach 1 ea 1 cream cheese 1.39 tsp 1

pear .5 ea 1 sour cream 1.39 tsp 1

pineapple .5 cup 1 tartar sauce .69 tsp 1

plum 1 ea 1 lard .46 tsp 1

raspberries .66 cup 1 veg shortening .46 tsp 1

strawberries 1 cup 1
tangerine 1 ea 1
watermelon .5 cup 1

BTB crossfit 55 LogBOOK

unfavorable carbohydrates

vegetables amount blocks fruit amount blocks

acorn squash .375 cup 1 banana .33 (9in) 1

baked beans .125 cup 1 cranberries .25 cup 1
beets .5 cup 1 cranberry sauce 4 tsp 1
butternut squash .33 cup 1 dates 2 ea 1
cooked carrots .5 cup 1 figs .75 ea 1
french fries 5 ea 1 guava .5 cup 1
lima beans .25 cup 1 kumquat 3 ea 1
peas .33 cup 1 mango .33 cup 1
pinto beans .25 cup 1 papaya .66 cup 1
potato, boiled .33 cup 1 prunes 2 ea 1
potato, mashed .2 cup 1 raisins 1 tbsp 1
refried beans 0.25 cup 1
s. potato, baked .33 (5 in) 1
1 fruit juice amount blocks
s. potato, mashed .2 cup
apple juice .33 cup 1
cranberry juice .25 cup 1
condiments amount blocks fruit punch .25 cup 1
BBQ sauce 2 tbsp 1 grape juice .25 cup 1
ketchup 2 tbsp 1 grapefruit juice .375 cup 1
cocktail sauce 2 tbsp 1 lemon juice .33 cup 1
honey .5 tbsp 1 orange juice .25 cup 1
jelly/jam 2 tsp 1 pineapple juice .25 cup 1
plum sauce 1.5 tbsp 1 tomato juice .75 cup 1
molasses 2 tsp 1
relish 4 tsp 1
alcohol amount blocks
steak sauce 2 tbsp 1
brown sugar 1.5 tsp 1 beer 8 oz 1
granulated sugar 2 tsp 1 liquor 1 oz 1
confectioners sugar 1 tbsp 1 wine 4 oz 1
maple syrup 2 tsp 1
teriyaki sauce 1.5 tbsp 1
snakcs amount blocks

chocolate bar .5 oz 1
corn chips .5 oz 1
graham cracker 1.5 ea 1
ice cream .25 cup 1
potato chips .5 cup 1
pretzels .5 oz 1
tortilla chips .5 oz 1
saltine crackers 4 ea 1

BTB crossfit 56 LogBOOK

grains/breads amount blocks

bagel .25 ea 1
barley 1 tbsp 1
biscuit .25 ea 1
baked potato .33 cup 1
bread crumbs .5 oz 1
bread .5 slice 1
bread stick 1 ea 1
buckwheat .5 oz 1
bulgur wheat .5 oz 1
cereal .5 oz 1
corn bread 1 sq in 1
cornstarch 4 tsp 1
croissant .25 ea 1
crouton .2 oz 1
donut .25 ea 1
english muffin .25 ea 1
flour 1.5 tsp 1
granola .5 oz 1
grits .33 cup 1
muffins .25 ea 1
noodles .25 cup 1
instant oatmeal .5 pkt 1
pasta, cooked .25 cup 1
pancake .5 (4 in) 1
pita bread .25 ea 1
popcorn 2 cup 1
rice 3 tbsp 1
rice cakes 1 ea 1
roll (ham/hotdog) .25 ea 1
taco shell 1 ea 1
tortilla (corn) 1 (6 in) 1
tortilla (flour) .5 (6 in) 1
waffle .5 ea 1

BTB crossfit 57 LogBOOK

 appendix C - paleo food matrix
Plug in all your favorites! The choices are endless.

protein vegetables & fruits fats herbs & spices

Abalone Apples Almonds Basil

Bass Apricot Avocado Bay leaf
Beef, lamb, and pork Artichoke Bacon Fat Cardamon
“sweetbreads” Asparagus Brazil nuts Cilantro
Beef, lamb, and pork Avocado Butter Chiles (5+ kinds)
marrow Banana Cashews Chili powder
Beef, lamb, pork, and Beet greens Chestnuts Chipotle
chicken livers Beets Coconut oil Cumin
Beef, pork, and lamb Bell peppers Cream Curry (10+ kinds)
tongues Blackberries Hazelnuts (filberts) Dill
Bison (buffalo) Blueberries Lard File powder
Bluefish Boysenberries Macadamia nuts Garam Masala
Chicken Broccoli Olive oil Garlic
(go for the enriched Brussels sprouts Olives Ginger
omega 3 variety) Cabbage Pecans Horseradish
Chicken breast Cantaloupe Pine nuts Jerk spices
Chuck steak Carambola Pistachios (unsalted) Onion powder
Clams Carrots Pumpkin seeds Oregano
Cod Cassava melon Sesame seeds Paprika (3+ kinds)
Crab Cauliflower Sunflower seeds Parsley
Crayfish Celery Tahini Pepper (4 kinds)
Drum Cherimoya Walnuts (6 kinds) Rosemary
Duck Cherries Sage
Eel Collards Tarragon
Extra-lean hamburger Cranberries Thyme
(no more than 7% fat, Cucumber
extra fat drained off) Dandelion
Flank steak Eggplant
Flatfish Endive
Game hen breasts Figs
Goat meat (any cut) Gooseberries
Goose Grapefruit
Grouper Grapes
Haddock Green onions
Harring Guava
Lean beef Honeydew melon
(trimmed of visible fat) Kale
Lean Pork Kiwi
(trimmed of visible fat) Kohlrabi
Lean veal Lemon
Lobster Lettuce
London broil Lime
Mackerel Lychee
Monkfish Mango
Mullet Mushrooms

BTB crossfit 58 LogBOOK

 protein vegetables & fruits fats herbs & spices

Mussels Mustard greens

Northern pike Nectarine
Orange roughy Onions
Oysters Orange
Perch Papaya
Pheasant Parsley
Pork chops Parsnip
Pork loin Passion fruit
Quail Peaches
Rabbit meat (any cut) Pears
Red snapper Peppers (all kinds)
Rockfish Persimmon
Salmon Pineapple
Scallops Plums
Scrod Pomegranate
Shark Pumpkin
Shrimp Purslane
Striped bass Radish
Sunfish Raspberries
Tilapia Rhubarb
Top sirloin steak Rutabaga
Trout Seaweed
Tuna Spinach
Turbot Squash (all kinds)
Turkey breast Star fruit
Venison Strawberries
Walleye Swiss chard
Tangerine
Tomatillos
Tomato (actually a fruit,
but most people think of
it as a vegetable)
Turnip greens
Turnips
Watercress
Watermelon

BTB crossfit 59 LogBOOK

appendix D - foods to be eaten in moderation

Beverages
•Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded
with salt.)
• Beer (one 12-ounce serving)
• Spirits (4 ounces)

Paleo Sweets
•Dried fruits (no more than 2 ounces a day, particularly if you are trying to 
lose weight)
•Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 
2 ounces of dried fruit a day, particularly if you are trying to lose weight)

Foods You Should Avoid

Dairy Foods
All processed foods made with any dairy products Ice milk
Butter Low-fat milk
Cheese Nonfat dairy creamer
Cream Powdered milk
Dairy spreads Skim milk
Frozen yogurt Whole milk
Ice cream Yogurt

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice

BTB crossfit 60 LogBOOK

cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts,
pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread,
flat bread, and all processed foods made with wheat or wheat flour)
Wild rice Cereal Grain-like Seeds
Amaranth Buckwheat
Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans,
garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy
beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas Peanut butter
Chickpeas Peanuts
Lentils Snowpeas
Peas Soybeans and all soybean products,
including tofu
Miso

Starchy Vegetables
Starchy tubers Sweet potatoes
Cassava root Tapioca pudding
Manioc Yams
Potatoes and all potato products (French fries, potato chips, etc.)

Self-Containing Foods
Almost all commercial salad dressings & condiments
Pickled foods
Bacon Pork rinds
Cheese Processed meats

BTB crossfit 61 LogBOOK

Deli meats Salami
Frankfurters Salted nuts
Ham Salted spices
Hot dogs Sausages
Ketchup Olives
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or you soak and
drain them)

Fatty Meats
Bacon Fatty pork chops
Beef ribs Fatty pork roasts
Chicken and turkey legs Lamb chops
Chicken and turkey skin Lamb roasts
Chicken and turkey thighs and wings Leg of lamb
Fatty beef roasts Pork ribs
Fatty cuts of beef Pork sausage
Fatty ground beef T—bone steaks

Soft Drinks and Fruit Juices

All sugary soft drinks
Diet soft drinks
Artificial sweeteners
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of
fresh fruit and have a much higher glycemic index)

Sweets
Candy
Honey
Sugars

BTB crossfit 62 LogBOOK

 w w w. btb f i t n e s s . c o m

696A Cleburne Terrace, Atlanta, GA 30306

BTB crossfit 63 LogBOOK
3209R Maple Drive, Atlanta, GA 30305
404.688.0100 www.btbfitness.com info@btbfitness.com