Friday – 10.5.12 – AMRAP
MCF News:
On Ramp: A new On Ramp class will be starting this Saturday at 11am. If you or anyone you know is interested in starting please email rburo@marlborocrossfit.com or sdalessio@marlborocrossfit.com
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
Link Of The Day:
Broken Snatch? – 6 common mistakes – TNation
100 Burpees for everyone tomorrow….Thank Bigzz for that! (and Mac)
W.O.D
12 Min AMRAP
5 DB Squat Clean (>15/>25)
10 Ring Row
150m Row
0 points… Not 7 good hours sleep.
1 point
breakfast: berry smoothie
Lunch: Chicken with onions and avocado. Ginger tea.
Snack: walnuts
Dinner: pork tenderlion, roasted brussels sprouts
74 oz of water
8 hours of sleep.
0 points
Started off money, ended poorly.
1 point
B-leftover almond chicken from Wednesday’s lunch. Strawberries and raspberries
L-16oz protein smoothie with strawberries and blackberries
D-grilled chicken and shrimp(about 1lb total)mixed vegatables
>64oz water
9 hours sleep
1 point
B- 2 eggs + fruit cup + almonds
L- Grilled chicken salad
S- 2 servings of Almonds
D- Grilled chicken
S- Fruit cups
1 point
b- 2 eggs with bacon
s- fruit cup
l- hamburger chopped on a salad
d- Steak with mixed veggies
s- sun flower seeds
Day 12
Lunch-omelette with spinach, mushroom, tomato, onion, ham on side, tea
Snack-3 ice pops
Dinner-grilled chicken and broccoli and a salad
Sleep-7, water lots
1 point
B: 2 egg muffins
S: sunflower seeds, almonds
L: chicken avocado salad
S: Acocado turkey
D: wild caught shrimp, wild caught fillet, arugula and tomato salad
1poInt
Ran for 40 mins 4+ miles
No breakfast
Lunch: Bowl of paleo chicken soup
Dinner: 2 burger patties with Grillled mushrooms, onions, lettuce and tomato and pickles
b-veggie omelette
l-grilled chicken, with 1/2 red pepper, 1/2 cup cucumber, and broccoli florets.
D-spaghetti squash with home made marinara ( garlic, onion, basil, fresh crushed tomato)
s- 1 cup of raspberries and almonds
D- 70m ounces of H20
sleep- 7 hours
Started out good finished bad 0 points