Friday – 10.12.12 – Weighted Ring Dips
MCF News:
GOALS: EVERYONE needs to claim a 30 day performance goal THIS WEEK and write it on the whiteboard (if you are doing the challenge you can just write down your challenge goal). Be sure to set S.M.A.R.T goals, and don’t hesitate to ask one of us if you need help coming up with something. By the end of the week we should have one hell of a list on the whiteboard!
Barbells for Boobs: Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser. Click on our MCF link below to find out about the cause and start donating. Sign up on the whiteboard at the box. Thanks!
https://support.barbellsforboobs.org/group-fundraising/MCF
Cold War: The Cold War will be going down Dec. 1st and 2nd in Lorton, VA. We need to get teams figured out ASAP so lets start a sign up on the WB. Sal and I are definitely in and I believe at least a few others have an interest in competing. This year the Cold War is going to help raise funds for research as well as awareness for PTSD and bi-polar disorder. Come have a great weekend competing with friends and support two great causes!
Link Of The Day:
Interesting bit on hydration – CF Endurance
Sneak peek of the new space…be ready for you guys to play in soon!
Strength:
Weighted Ring Dips
5-5-3-3-1-1
W.O.D
3 RFT
50 Ab Mat Sit Up
15 Push Press (135/95)
20 HRPU
1 point
B- shake
L- ground beef, onions and peppers
D-meat loaf / salad
1 point
B: mixed nuts
S: celery and almond butter
L: steamed broccoli and 1/2 avocado
S: raw almonds
D: 3 organic eggs and 3 paleo sausage links
Water and sleep – good
0 point
0 points
3 eggs with half A slice ham
Strawberries
Left over chicken peppers zucchini
Almond muffin pumpkin seeds
Lean steak shrimp broccoli ( was out so I am sure they cooked with something bad even though I got everything plain)
1 point
B: Mixed berry smoothie with a scoop of almond butter
S: Espresso.
L: burger (no bun) bacon, onions. Steamed broccoli.
D: chicken baked in coconut oil, garlic and almond flour. A sweet potato.
Tons of water
7 hours of sleep
Day 19
Breakfast-scrambled and steak, tea
Dinner-steak, chicken, veggies
Not enough water, but got 7 hours sleep
(1)
)
B – Raspberry’s, Blackberry’s, Strawberry’s, Blueberry’s, Macadamia nuts
L – Burger w/ Avocado, mixed greens, carrots (which I now realize I shouldn’t be eating
D – Chicken in Bacon fat, Trader Joe’s Chicken sausage and home made Guac
S – 1/4 Apple and some Almond Butter
Mad Sleep
Mad Water
1 point
B-3 scrambled eggs with tomato,peppers, onions, 2 small nitrate free sausage patties
L-2 grass fed beef patties,tomato and onion slices,red hot sauce
D-16oz protein shake(blackberries,strawberries,about time protein)
>640z water
8 hours sleep
Started good finished bad- 0 point
1 point
b-2 hard boiled eggs
s-1/2 cup raspberries and almonds
l-1 grilled chicken breast 1 cup chopped raw parsnip
d-grilled salmon over spinach, mushroom, tomato, onion, and cucumber salad drizzled with olive oil
sleep 8 hours
drink 64 ounces water, 1 cup green tea