The Zone Diet

April 20, 2018


The CrossFit Open ended four weeks ago and my last post was three weeks ago.  I can’t believe how fast time goes, these past three weeks have been a whirlwind.

Darlene and I spent last week in Palm Springs.  We have been traveling to Palm Springs for about the last 10 years and it is by far our favorite get away, and once again it didn’t disappoint.

I have continued to be diligent about exercise but my diet has suffered.  Because of this my weight has bumped back above 200 lbs. to 203.3.  I’ve decided it is time to take control of this before it becomes and issue.

CrossFit requires its coach’s to be re-certified every five years.  My daughter-in-law Destiny and I recently attended classes in Portland and were then re-tested.  Thankfully we both passed.  One of the lecture topics was nutrition, with a focus on the Zone Diet.

The Zone diet restricts calories while encouraging you to change the balance of the foods you eat in order to lose weight.  On the Zone diet you will get 30 percent of your calories from protein, 40 percent from carbohydrates, and 30 percent from fat.

The Zone diet also gives you guidelines on portion control, which is based on your size and sex.  Lastly CrossFit, among others, recommend that Sugar be limited or optimally be eliminated from your diet.

At Veneta CrossFit almost 20 members have committed to following the Zone diet, with a start date of yesterday April 19th and ending six weeks later on May 31st.  If anyone would like to join us in this commitment let me know so that I can provide you with a little support and maybe even accountability…….smile

Speaking of accountability I wasn’t sure when or if I would post again but because I feel that I’m much more successful when I publically commit to something I thought it important for me to share this diet plan.  I hope to give a couple updates over the next six weeks about my progress and hopefully with some success stories from other members at Veneta CrossFit.

I’m excited to see how these next six weeks go.

Thanks for following.

The 2018 CrossFit Open

March 30, 2018

The 2018 CrossFit Open finished up on Monday March 26th.  As I have mentioned a few times my results were not as good as I was hoping for but I did see a lot of improvement in all areas of Fitness.  I finished right at 1,000th place in the world for my age division, this result put my in the 88th percentile.  I didn’t meet my goal but I’m choosing to focus on the positives from this experience.

I’m stronger, I can lift more weight, and I can lift it faster.

I have more stamina, I’m able to work for longer amounts of time.

I improved my flexibility.  A good example of this is that now I’m able to do pistols, which are one legged squats.

I improved in body weight movements.  This was the area that I saw the biggest improvement, but, I still have a long way to go.  I’m now able to do, pull-ups, toes-to-bar, chest-to-bar, and handstand push-ups.  I still need to improve the number I can do of each of these movements and the speed that I can do each movement, but I’m excited that I can at least do the movements.

I still can’t do Ring or Bar Muscle-ups.  Being able to do these two movements would not have magically let me hit my goal this year of being in the Top 200, but it is safe to say that I will never reach this goal if I’m unable to do these two movements.

I also was able to reduce my weight to below 200 pounds.  I would like to continue to lose a few more pounds and try and maintain a weight of about 190.

This brings me to the question of what will my goals be for the rest of this year?

The short answer is that I haven’t decided yet.  I will continue to exercise and attempt to eat right but for the next four to six weeks I think I will be bringing the intensity down a notch or two.  Instead of five or six workouts a week it will be three or four, and I may not be able to ignore the random cookie that I come across……smile.

I’m also going to take a break from my weekly posts.  I’m really glad that I made my goal of posting at least once per week for the last 34 weeks.  If for no better reason then I have a journal of things I’ve tried and things I’ve accomplished during the last eight months.

My hope is that I will get back on some type of schedule of posting to this web-site…..I’ll let you know.

It has really been a lot of fun for me.  I appreciate everyone that has read even one of my posts, and to those of you that have reached out with a kind word, or encouragement for what I was trying to do, thank-you, it really helped motivate me to keep going.

Thanks for following me on my Journey.

God is good……all the time.


18.4, 18.5, and Kendra

March 23, 2018

Thanks for joining me in my Follow Dave Journey, we are in week 33.  This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open.


CrossFit Open workout 18.4 was the worst workout for me when compared to other 50 – 54 year old males.  This wasn’t a surprise to me, I’ve been concerned since the very beginning of this journey that Handstand Push-ups would be a big downfall for me.  Whereas I have been around the 90th percentile on the first three weeks of workouts I dropped to the 68th percentile on last weeks workout.  Overall I continue to be in the top 87% so hopefully I can get back above 90% in the last week.

Even though the results weren’t what I wanted I received a lot of satisfaction from this workout.  I completed six Handstand Push-ups, not very many but six more than I could do a few months ago.  I was overwhelmed by the support I received during the workout from my friends at Veneta CrossFit.

I must sound like a broken record but working out with friends is really the way to do it.


Workout 18.5 is the last workout of the CrossFit Open.  It consists of 100 lb Thrusters and Chest to Bar pull-ups.  I’m pretty good at Thrusters so I will just try and do as many Chest to Bar pull-ups as possible.

I’ve been very open about Body Weight Movements (Muscle-ups, Pull-ups, Handstand Push-ups, Toes to Bar) being my weakest area in CrossFit.  As luck would have it this year there was a Body Weight Movement in all five weeks of the Open.  For my goal of being in the Top 200 this was unfortunate.

This last week is obviously no exception, as Chest to Bar Pull-ups are about as Body Weight sensitive as any other movement.  I’ve had my pity party about this and now I’m ready to give it my best shot.  It’s going to be a hard workout but I’m still looking forward to it.


My daughter Kendra would have turned 34 today.  She had a smile that could absolutely light up a room.  Her loss has left a hole in my heart that will never be filled…..I really miss her.

When I started writing this blog my intention was to keep most of my personal life out of it.  I realize now that this was a ridiculous thought.  I’m a pretty emotional person, so not sharing things in my life that are the most important is not realistic.

Kendra, Hunter, and KayLynn are always in our thoughts, and even though these thoughts can bring pain, they also bring joy.  Many of the best memories in my life include these three, so I choose to talk about them, share about them, and cry about them, and refuse to forget them.

God is good…..all the time.

Thanks for following me on my journey.