So I here is a few words and a pic of good Zone/Paleo eating to make up for yesterday's photo. 

Cindy Lau and Jeff Muya have been strict on their measuring and it shows in their performance.  Cindy lost 5 lbs in two weeks of Zoning and Jeff has hit a milestone in his weight loss. 

As the picture tells, it is all in the preparation. From containers to lunch boxes, the on ramp to the road to elite fitness is in the food prep. Using the tupperware style containers, it is convenient to store all the measured choice protein, carbs and fats.

Know your blocks, eat clean and arm yourself with the food you eat throughout the day to stave off the temptation to hit up the animal style 4x2 at the In N Out burger joint!

Cindy Lau comments-

It's been going really well so far these 2 weeks; the keys for success for me have been:

1) Preparing meals ahead of time; I'm getting really good at taking a dish I like, and making a crapload of it to last me through the next several days. If you're worried about things going bad, certain things like meats and stews can easily be frozen until you're ready for them.
2) Packing ALL of my meals for the day in the morning and having them with me. Nothing's worse than being at work or running errands later than planned, and starving because my dinner is still at home. Jeff and I bought some awesome roomy coolers at Target (in the pic above) for only $16 apiece; with a good sized icepack, my food stays cold at my desk all day.
3) Increasing the amount of veggies I eat. This isn't as much of a problem for Jeff, but for me I LOVE to eat, and if I try to use fruit for too many of my carb blocks I am just hungry all day. I'm getting more and more efficient at prepping large amounts of veggies really efficiently for myself. Costco and large cookware are a powerful pair. :)
4) Totally agree with Chrispy; the key is finding food you really enjoy eating. I feel like I'm treating myself to yummy homecooked food, instead of feeling like I'm depriving myself of tasty treats.
5) Having a support team. I set off on this diet with Jeff & Neren doing it with me, and holding me accountable. We even made a mailing list and are emailing each other our recipes/meal plans each day, both as an accountability measure and to get recipe ideas from each other.

I'm happy to talk more about the details of implementing paleo/zone. Just shoot me an email!

-Cindy (



Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Mikko Salo 21:59, Kristan Clever 27:15 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean), Peter Egyed 28:28, Rebecca Voigt 30:20 (185lb dead, 24" box, 16lb ball, 120lb bench, 100lb clean). Post time to comments.


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Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.