Friday – 10.19.12 – Intervals!
MCF News:
Barbells for Boobs: Awesome job so far guys, we are almost at our goal…at this point, lets try to double it!!! Tell all your friends and family to click on the link to donate and have them come out to support you on Saturday.
https://support.barbellsforboobs.org/group-fundraising/MCF
This event will be the very first at our new location: 865 Highway 33 (unit 6) in Freehold. There is only one class for this event at 10am. The WOD is “Grace” and will be done in several heats so get there on time!
Click here for a Map: New Box
Link Of The Day:
Chris getting his chin OVER the bar @ 6am!
Katarina with a pretty nice snatch set up
W.O.D
Interval Friday
Complete 2 rounds of the following:
45 seconds work 15 seconds rest:
10m shuttle run x 2 intervals
Burpee to overhead target x2 intervals
Sledge Hammer x2 intervals
Calorie Row (Damper set to 10) x2 intervals
Rest 1 min
1 point
2 eggs + fruit cup
almonds + fruit cup
grilled chicken salad + almonds
steak + fruit cup
chicken soup + salad
Fruit cup
0 points.
Not enough sleep/water
1 point
B-2 egg omlette with onions and peppers,3 nitrate free sausage links
L-1 1/4 lb grass fed ground beef, browned in coconut oil and mixed with sauteed onions,peppers,garlic,chili powder(basically sloppy joe’s without tomato sauce)ate about 3/4 to 1 lb
D-12 grilled chicken wings with tomato and cucumber slices and 2 celery stalks
>64 oz water
8 hours sleep
1 point.
B: Raspberry smoothie with a little honey and almond butter
S: almonds
L: grilled chicken and spinach
S: sunflower seeds
D: coconut encrusted scallops… pan seared in coconut oil… over sauteed shitake mushrooms and kale.
S: paleo pumpkin blueberry muffin
70 oz water
7 hours of sleep
1 pt
Scrambled eggs
Almond muffin
Chicken dipped in almond meal
Strawberries
Chicken zucchini
Pumpkin seeds
(1) Point
B – Strawberry, Coconut Milk Smoothie
L – mix greens, avocado, tomato
S – Macadamia nuts
D – Beef tacos in cabbage lettuce wraps
Plenty of Water & Sleep
Ate great all day but had a few cold ones at night! 0 for me…