Monday – 10.15.12 – Snatch Balance + AMRAP
MCF News:
GOALS: The board is filling up with solid goals that we can’t wait to see you all work towards. If you haven’t established a goal, please do so this week!
Barbells for Boobs: Saturday, Oct. 20th there will be one WOD at 10am for the barbells for boobs fundraiser. We NEED TO RAISE MORE MONEY GUYS!!! If you haven’t already created a page DO IT under Marlboro CrossFit. Tell your friends and family to check out this amazing cause and donate!!! Click on our MCF link below to register and start saving some lives. Sign up on the whiteboard at the box if you plan on participating. Thanks!
https://support.barbellsforboobs.org/group-fundraising/MCF
Cold War: We are doing this guys. Teams must be co-ed teams, here is the link with more event details (http://www.thecoldwar-midatlantic.com/).We need to sign up ASAP if we are going to field a team or two.
Link Of The Day:
Just Read – Whole 30 (Why paleo didn’t work for you)
DJ Locking it out!
Mobility/Warm Up:
Shoulder Mob’s with band
Overhead position with foam roller and bar
Wall Squat
Strength/Skill:
Snatch Balance 3×5
W.O.D
8 Min AMRAP
6 OHS (95/65)
7 Weighted V-Up (15/5)
0 points for Sunday
Big fat 0 for sunday!!! Back on track today…
1 point
B: raw muts, rasberries
L: plain grilled pork chop, 1/2 avocado
D: hamburger and steamed kale
S: sweet potatoe, rasberries
64oz water, 7.5 hours sleep
1 point:
B: 2 omelet muffins (egg, bacon, spinach). espresso.
S: strawberries and blueberries
L: leftover stuffed pork tenderloin (spinach, artichokes, garlic, tomato)
S: 1 paleo pumpkin muffin
D: angus burger. plain- no bun. Steamed broccoli.
70 oz water
7 hours sleep
1 point for sunday
b-2 egg mushroom, spinach omlet 2 strips bacon
l-spaghetti squash with homemade marinara sauce and homemade meatballs (no breadcrumbs or cheese bakes not fried)
d-spinach, cucumber, tomato salad with avocado dressing
sleep 8 hours
Drink 64 ounces water, 1 cup black coffee
1 point
B: veg omelet
L: chicken and veg from crock pot
S: pumpkin seeds and some almonds few strawberries
D: cauliflower rice with vegs and chicken
S: pumpkin seeds and some almonds
(1) Point
B – 2 Hard Boiled Eggs, 3 Pieces nitrite/nitrate free bacon
L – Macadamia crusted Tuna steak, mixed greens
S – Walnuts (handful)
D – Pork Chops sauteed with Jalapeno and steamed Kale
S – 2 Stalks celery w/ Almond Butter
1 point
B – Shake – protein, blueberries, hemp seeds, chia seeds, bee pollen, nutritional yeast
L – green peppers, grilled chicken
D – sweet potatoes, grilled chicken
snack – celery / almond butter
1 point Monday
B- 16oz protein shake. Strawberries,blackberries,blueberries,protein. 1 hard boiled egg
S-10 almonds, handful of shelled sunflower seeds
L- 1/2 lb grilled shicken,tomato slices,celery
D 3/4 lb grass fed beef sirloin steak,green salad
>64 oz water
8 hours sleep
1 point:
B- eggs and bacon
L- baked chicken and sweet potatoes
D- mashed cauliflower and baked chicken
LNS- strawberries
64+ oz water & 7+ hours sleep
1 point for sunday
2 eggs + Plain burger no bun + almonds + Fruit cup+ grilled chicken