Friday – 9/28.12 – “Elizabeth”
MCF News:
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:
Time for an oil change – huffington post
Deep has been working so hard on his shoulder mobility…so much better buddy! Now get on those heels and push those knees out!
yo mandy…I like your pull ups…Lookin strong kid!
W.O.D
“Elizabeth”
21-15-9
Squat Clean (135/95)
Ring Dip
1 point. 7 hrs sleep. 1 black coffee, 84oz water, protein after wod. Breakfast eggs with bell peppers. Lunch baked chicken leftover w strawberries and almonds. Snack few walnuts. Dinner organic rib end bonless pork loin w sauerkraut & Raw tomato
1 point
Breakfast: 2 eggs cooked in pasture butter. 3 strips of bacon.
Lunch: chicken with mushrooms, rosemary and hazelnuts.
Snack: walnuts and almonds. Strawberries.
Dinner: Some avocado on sliced tomato. Not hungry.
70 oz water
7.5 hours sleep.
(1)
berries w. almond milk
nuts
1 scrambled egg with peppers and onions
celery and almond butter
salmon salad: broiled salmon w. greens, onions, olives
Day 5, 1 point
B: green tea, scrambled eggs & black berries
L: baked chicken with broccoli & cauliflower
S: raw almonds, black coffee
D: chicken/veggie soup
7 hours sleep
64 oz water
1 point
Breakfast: 2 hard boiled eggs, handful of rasberries
Lunch: Home made tomate basil soup, 1/2 avacado
Dinner: Wild caught salmon over spinach sauteed with garlic in coconut oil and 1/2 cup beets.
Snack: Almonds and strawberries
Post workout: 1 baked sweet potatoe
Drinks: iced green tea, 64 oz. water
Sleep: 7 hours
1 point-day 5
Breakfast-ham and eggs (organic)
Lunch-crab legs, steamed broccoli, salad
Dinner-ground beef, peppers and onions, in lettuce with avacado with red pepper (all orangic)
Snack-pistachios
Water-64, sleep 7
1 point
B – spinach and eggs
S – berries / almonds
L – mashed cauliflower & grilled chicken
D – Burger, 1 slice bacon, half an avocado mashed on top w/ franks. more mashed cauliflower
snack while watching Avengers with my little dudes – jerkey, berries & nuts
(1)
B – 2 Hardboiled Eggs, 2 strips of nitrate free bacon, handful of raspberries
S – 20 Almonds
L – Turkey vegetable meatballs, Organic mixed greens, cucumber
D – Homemade Chicken soup (2 Bowls)
S – 15 Blackberries
Plenty of water, 7+ hours of sleep
1 point
B:3 egg muffins
Snack: strawberries
L: organic chicken on the bone with cauliflower rice
Snack: walnuts, 2 egg muffins
Dinner: steak with avocado and red pepper
1 point
B-4 strips nitrate free bacon,3 organic scrambled eggs, strawberries
L-16oz “About Time” protein shake with strawberies and raspberries
D- 1lb grilled chicken with salad (lettuce,peppers,tomato,onion,EEVO drizzle}
>640z water
9 hours sleep
Started the day right with an awesome all organic omelet, but then went to a Spanish party an killed it! Sorry 0 points
2 hard boiled eggs then I had 3 scrambled and for lunch I had a pork chop pieces with a salad for lunch then grill chicken salad with avocado for dinner
0
Day5 1 point
B: 3 bard boiled eggs + almonds
L: grilled chicken salad + fruit cup
D: almonds + fruit cup
S: grilled chicken salad
1 point- 2 eggs with piece of steak, 2 beef paties, Steves krunch bar, a whole baked chicken breast with guacamole.
1 pont
Breakfast: 4 strips of bacon
Lunch: Grilled chicken
Dinner: Salad (too many veggies to name, but they are all paleo)
B: mixed raw nuts, almond milk, rasberries
L: steamed brocccoli and whole avocado
S: raw almomds
D: spinach and two haed boiled eggs, FHS
S: black berries
Over 64oz water and 7.5 hrs sleep
1 point— see above