Aerobic Warm up #2
3 consecutive rounds
30 seconds no break
-Prisoner step ups
-Mountain climbers or sliders
-Flutter kicks
-Pop squats
-Butt kicks
-Skater jumps
Then...
3 rounds of:
(5 steps forward and back)
-Sampson
-Knee hugs
-Dynamic walk
-Walking pigeon
WOD
3 rounds for time:
200m run/ 45 second run
10 burpee + squat jumps
KB Warm Up #1
Banded pull aparts + hitchhikers, 20 reps
3x (coach's choice on reps)
KB around the world
Russian swing
Double-tap
H2H swings
Release
Wallball substitute or thrusters
WOD
🎰🃏💰 Casino Royal 💰🃏🎰
Buy in:
3 rounds of:
15 KBS
12 KB squat
10 KB 2 on 1 press
*3 minute rest period
Game:
3 rounds of:
6 clean and jerk L
10 KBS
6 clean and jerk R
10 KBS
*3 minute rest period
Cash out:
3 rounds of:
6 KB snatch L
8 reps, 2 on 1 KB devils press
6 KB snatch R
8 reps, 2 on 1 KB devils press
Not every nutrition strategy is worth your attention—but the Paleo and Zone diets have stood the test of time in both the scientific world and among elite-level coaches.
When thoughtfully combined, these two frameworks can unlock some of the most powerful benefits in health, performance, and longevity. This is a strategy Coach Ray Traitz has used with clients for over a decade and has fine-tuned through personal experience, experimentation, and ongoing results.
This isn’t a fad—it’s a proven blueprint for energy, body composition, and anti-aging, all rooted in quality food, macronutrient balance, and metabolic control.
Paleo Diet: Focuses on eating like our ancestors—whole, unprocessed foods that support gut health, lower inflammation, and regulate blood sugar. Think: meat, seafood, veggies, fruit, nuts, and healthy fats. No grains, legumes, dairy, or refined sugars.
Zone Diet (Dr. Barry Sears): Prioritizes hormonal control and stable energy by balancing every meal and snack with:
40% Carbohydrates
30% Protein
30% Fat
It’s about keeping insulin and inflammation in check to optimize performance, recovery, and fat burning.
When combined, these systems offer the clean fuel of Paleo with the precision of Zone—a recipe Coach Ray has leveraged successfully with hundreds of clients.
Balanced meals protect lean muscle and prevent the crashes that trigger overeating.
Precision eating controls insulin, which helps regulate hunger and encourages fat burning.
Anti-inflammatory focus extends healthspan, protecting joints, brain function, and the cardiovascular system.
Whole foods reduce gut permeability, which supports immunity and reduces systemic inflammation.
High nutrient density supports mitochondrial health, promoting healthy aging and energy metabolism.
Eliminating modern allergens improves digestion, skin health, and mood—key markers of wellness.
Paleo-leaning diets rich in micronutrients support brain function and hormone balance.
Maintaining low insulin and stable blood sugar helps reduce risks of Alzheimer’s, cardiovascular disease, and diabetes.
Protein timing and quantity (Zone style) helps stimulate muscle protein synthesis, key for aging well.
1. The CrossFit Experiment (Dr. Sears x Coach Greg Glassman)
Zone + Paleo was the gold standard for early CrossFit athletes. A study tracking athletes who followed this combo saw:
10-15 lbs fat loss in 8 weeks
Improved VO₂ max, strength, and focus
Reduced inflammation markers like CRP and fasting insulin
2. Paleo Diet and Type 2 Diabetes (Jönsson et al., 2009)
Patients with T2D who switched to Paleo-based eating improved insulin sensitivity by 45%, reduced triglycerides, and stabilized weight without hunger—all without counting calories.
3. Zone-Style Macronutrient Balance in Obese Adults (Johnston et al., 2002)
Participants following 40/30/30 Zone-style meals experienced significant fat loss, improved cholesterol, and enhanced mood and energy, particularly when pairing it with low-glycemic, whole-food sources like in the Paleo diet.
Ray began combining Paleo and Zone principles with clients looking for fat loss without burnout. He discovered it wasn’t just about looking lean—it was about feeling strong, clear-headed, and metabolically sound.
Ray’s system focuses on:
Meal timing and weighing portions (Zone precision)
Eliminating processed foods and inflammatory triggers (Paleo foundation)
Tracking recovery and energy to fine-tune the approach weekly
Clients report:
Clearer skin
Fewer digestive issues
Faster fat loss without muscle loss
Better sleep and mental focus
Ray applies the same system to his own lifestyle—balancing a demanding schedule as a coach, father, and community leader—proving that performance and longevity don’t require extreme measures, just consistent strategy.
If you’ve ever struggled with:
Constant hunger or sugar cravings
Low energy during workouts
Stubborn body fat despite training
Brain fog or inflammation symptoms
This strategy could be your game changer.
It’s not about restriction—it’s about structure and nourishment.
Whether you’re a busy professional, athlete, or someone ready to take back your health, Coach Ray Traitz will guide you through implementing this hybrid system.
📩 Email: amrapfitness@hotmail.com to begin your custom program built around Paleo eating and Zone precision. This is not about fads—it’s about building a lifestyle that works for decades to come.
Sears, B. (1995). The Zone: A Dietary Road Map. HarperCollins.
Cordain, L. (2001). The Paleo Diet. Wiley.
Jönsson, T. et al. (2009). “Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes.” Cardiovascular Diabetology.
Johnston, C.S. et al. (2002). “The effect of a 40-30-30 macronutrient diet on weight loss, body composition, and clinical variables in overweight adults.” Journal of the American College of Nutrition.
Patrick, R. (FoundMyFitness). Metabolic and Nutrient Research on Longevity. FoundMyFitness.com
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.