The Zone Diet

The Zone diet, invented by biochemist Barry Sears, prescribes consuming calories from carbohydrates, protein, and fat in a balanced ratio. This ratio, 40% carbs, 30% protein, and 30% fat, is said to be optimal for human efficiency.

While some nutritional experts have criticized the Sears's claims in substantiating the Zone diet, studies have generally shown it to be effective. Additionally, it may be easier to follow than other, more restrictive diets such as Atkins or the Paleo Diet.

Many products labeled "Zone" exist in markets worldwide, but of course the 40:30:30 balance can be achieved through an unlimited combination of foods, whether you're cooking at home, ordering at a restaurant, or serving yourself in a dining hall setting. The following diagram provides one easy rule-of-thumb to follow when filling your plate:

On 1/3rd of your plate, put a piece of lean protein the size and thickness of your palm. Examples: skinless chicken, fish, egg whites, tofu. Fill the remaining 2/3rds of your plate with fruits and/or vegetables. Most fruits and vegetables are fine, but avoid things like corn and bananas. Add a dash of heart-healthy monounsaturated fat. Examples: Olive Oil, Almonds, Avocado. Avoid trans-fats.

The Paleo Diet

The Paleo Diet, as mentioned above, is a restrictive diet. It is based on the premise that genetically, we are scarcely different than our prehistoric ancestors of 10,000 years ago, prior to the agricultural revolution. As such, our digestive systems are evolutionarily adapted to eat as they did. This means eating mainly meats, fish, fruits, vegetables, roots and nuts, and excluding dairy, grains, legumes, salt, refined sugars, and processed oils.

Proponents of the Paleo diet argue that modern populations subsisting on an ancient diet free of modern ingredients and processing are largely free of "the diseases of civilization." These include diabetes, some cancers, heart disease, allergies, and depression.

The Paleo diet's claims are developed, yet controversial. In practice it requires eating radically different than most Americans are accustomed to. If you are considering following the Paleo diet, there is much research out there supporting as well as discrediting the diet's scientific foundations. The following film explains the diet and how it is put into practice:

Time: 9 pm
Location: Eddie Smith Field House

WOD
5 rounds for time of:
Run 200 meters
10 burpees
Run 200 meteres
20 squat jumps

CrossFit UNC was founded by a small group of students who were dedicated to bettering their community by exposing individuals to an innovative and efficient physical fitness regimen known as CrossFit. Each of these students is well versed in the CrossFit ideology and willing to provide free instruction on the movements and methods involved. Be sure to reach out to them at any and all CrossFit UNC activities.

It should be noted that CrossFit UNC is always looking for more motivated students to lead workouts and help with the operations of the club. CrossFit UNC is a great organization to get involved in, especially if you plan to enter the field of Exercise and Sports medicine, enabling you to gain first hand experience even before you leave college. If you are interested in playing an active role in the operations of CrossFit UNC please do not hesitate to contact us.

David Blumberg
President and Co-Founder
Business Major, Sustainability Minor
Class of 2011
(JavaScript must be enabled to view this email address)
(305) 986-1850


Juan Hernandez
Co-Founder and Vice President
Spanish and History Double Major
Class of 2012
CrossFit Level 1 Certified Trainer
(JavaScript must be enabled to view this email address)
(828) 545-1159


Robb Stewart
Environmental Studies Major
Class of 2010
Army ROTC
(JavaScript must be enabled to view this email address)
(704) 607-3634


Raj Sundar
Business Major
Class of 2012
Club Lacrosse
(JavaScript must be enabled to view this email address)
(919) 618-2250


Tanner Martin
Exercise and Sports Science Major
Class of 2011
CrossFit Level 1 Certified Trainer
(JavaScript must be enabled to view this email address)
(828) 719-5355


Freddie Morgan
Biology Major
Class of 2013
(JavaScript must be enabled to view this email address)
(616) 304-6613


Matt Moran
Mathematical Decision Sciences and English Double Major
Class of 2013
(JavaScript must be enabled to view this email address)
(201) 312-5121


Nathan Mackay
Economics Major, PreMed
Class of 2011
(JavaScript must be enabled to view this email address)
(404) 803-2903

CrossFit employs functional movements they we were designed to do as human beings. When we run, pull, push, squat, and jump we are doing things that come second nature to us. All CrossFit does is up the intensity while creating a fun and inviting environment to train in.

You will see us running around the Field House or Fetzer track doing things that may seem foreign to common gym goers. We mix in as many movements as possible so that no muscle goes untrained. We employ full body workouts because doing so fatigues the body more rapidly, building strength and improving cardiovascular stamina. We make sure that all of our workouts are measurable by either time, repetitions, or weight so that one can track performance empirically. We foster a sense of competition that pushes participants but promotes camaraderie.


All workouts are scalable by CrossFit standards. When training with us for the first time, CrossFit UNC asks you to be honest with yourself in determining your fitness level. The workout leaders will provide explain the scaling system for each workout and will categorize intensity levels. For example, we may ask that you do half of the recommended repetitions in a workout instead of the full amount. The focus of scaling is to provide a balance between intensity and encouragement.

It is very simple to get started with CrossFit, but it is recommended that you read up a bit on the literature provided on this site, especially the "Getting Started" section before you take the plunge into your first group workout. If you still feel uncomfortable with the idea of training in a group setting without any previous exposure to CrossFit consider checking out the CrossFit main-site and reading up on CrossFit there, then try and preform a few workouts on your own.

Clint Miller
Food and Nutrition Major
Class of 2013
(JavaScript must be enabled to view this email address)
(919) 943-5954


Savannah Sipperly
Philosophy Major
Class of 2013
(JavaScript must be enabled to view this email address)
(704) 682-1805


Shannon Kerr
Political Science Major
Class of 2013
(JavaScript must be enabled to view this email address)
(205) 533-2177


Flora Vo
Chemistry and History Double Major
Class of 2010
PharmD
(JavaScript must be enabled to view this email address)
(919) 636-1174


Kevin Overby
English Major
Class of 2012
(JavaScript must be enabled to view this email address)
(847) 989-2128



Matt Krattenmaker
Applied Sciences Major
Class of 2013
(JavaScript must be enabled to view this email address)
(919) 624-5877

CrossFit is a workout program that many individuals have used to increase overall physical fitness. Inherent in any fitness regimen is the risk of acute injury or even death. This risk should not be taken lightly. Although movements performed in the Crossfit methodology are completely natural, many individuals have had little exposure to such bodily strain or range of motion. Advice given by any members or leadership of CrossFit UNC-CH in no way constitutes as expert or professional instruction. CrossFit UNC-CH should not be held liable for any injuries resulting from an individuals participation in CrossFit. Your actions are your own, and participation in CrossFit is completely voluntary. Moreover, do not, under any circumstance, assume that workouts must be preformed as prescribed. CrossFit exercises induce extraordinarily high adrenaline levels that, in some senses can induce efforts and intensity at levels that could be debilitating.Take care to register any abnormal physical ailments immediately, not a week later, not after the WOD, not after the next rep. Address the issue that instance with the help of professional medical staff, who are made readily available through the university. Of special concern are injuries resulting from muscle strain, dehydration, rhabdomyolysis and high blood pressure. Consult a doctor if any of the symptoms associated with these conditions arise. Lastly, do not engage in CrossFit or any type of strenuous physical activity, unless such activity is cleared by a physician.

CrossFit UNC is not endorsed by Campus Recreation or The Department of Exercise and Sport Science at UNC-Chapel Hill. It is a self-governed, officially recognized student organization of the University

For liability reasons we ask that you read and sign the following form before you engage in any CrossFit UNC-CH related activity. Forms will be provided by club leaders at all of our activities. If for any reason this form is not made available, then persons who have not previously signed and turned in a waiver must renege from participating in said activities.

What is CrossFit?
CrossFit: Continually varying, functional movements done at high intensity.

CrossFit is about utilizing every muscle in your body, so that no domain goes untrained. It is about identifying weaknesses and improving on them. It is about gaining functional strength and better health. CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. There are over 4,000 affiliate gyms across the globe that train clients using the CrossFit methodology. CrossFit UNC-CH is one of those affiliates- the first non profit affiliate run by students.

It is CrossFit’s philosophy that everyone has the same physical needs. Essentially, everyone needs to develop cardio respiratory endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, balance, and agility. This can be done very effectively through the use of this program. This is because the workouts can be scaled to any physical level, the scaling allows for each athlete to safely work his way into elite shape.

This program is a test of will, a time of intensity, and the most effective workout in use today. The physical well being of our athletes expands tremendously, many people progress from not being able to perform a pull up, to being able to fire through sets of 20. Although results are dependent on your work ethic and effort, results will be seen in CrossFit more than in any other program.



With CrossFit many of the problems that athletes experience with their common workouts are avoided. Because of the variety of the workouts there is no plateau period that is reached, which allows for results to just tabulate. Another advantage to CrossFit because of the intensity and variety of the workouts is that boredom does not exist while in the gym.

CrossFit is also competitive. Every workout can be measured, so there is a definitive instrument to gauge your performance. For this reason, when you complete a CrossFit WOD alongside other participants, your individual effort hits an all time high. The people who workout around you motivate you through both competition and encouragement. Everyone wants to do the best they can, but they also empathize with the others around them, and want to see success for everyone.

Our program delivers a fitness that is, by design, broad, general, and inclusive, a fitness that is useful in every aspect of life.