Monday – 10.22.12 – “Cindy”
MCF News:
The New Box: Pardon our appearance this week as we will be transitioning into the new space. As the week progresses we will have a more accurate move date, no later than Wednesday, the 31st.
Barbells 4 Boobs: Congratulations on a job well done to all participants and donors! We exceeded our goal and raised an impressive $1,615! Your determination and hard work during “Grace” was insipiring. We all know someone who has been affected by this terrible disease and they would be proud of how hard you worked on their behalf!
Link of The Day:
Getting your significant other on your team – NerdFitness
Hand Care (may want to make these for today)
Michele – Insipiring work!
B4B 2012
W.O.D
“Cindy”
20 Min AMRAP
5 pull up
10 push up
15 air squat
Quick question: I have been away for over a week. Do I go to the old MCF or the new one???
1 point
B – skipped it (I know that bad)
L – yucca fries, turkey burger (patty) with egg on top
D – sweet potato and grilled peppers. (And a protein shake afte the wod)
1 point
B: 2 eggs in and 3 strips bacon
L: Leftover paleo beef stew and cauliflower mash
S: strawberries
D: organic black angus burger topped with mushrooms and onions sauteed in Kerry Gold
64 oz water
7.5 hours of sleep
(1) Point
B – Strawberry, Spinach and Coconut Milk Smoothie
S – Kale Chips (homemade)
L – Grilled Steak w/ Mixed Greens
D – 2 Baked Chicken Breasts (in almond flour) with arrugola and avocado
Plenty of Water
8.5 hours sleep
Sunday
3 eggs
almond muffin
chicken with almond meal
zucchini and eggplant
almonds
avocado
monday
2 eggs with ham
leftover chicken zucchini and eggplant
pumpkin seeds
shrimp with peppers
black Coffee
1 point:
B- eggs and bacon
L- baked rosemary chicken and half of an avocado
D- steamed broccoli and baked chickens
64+ oz water
7+ hours of sleep
1 point
B-Protein smoothie with strawberries and raspberries, 10 almonds
L-2 grass fed beef patties,avocado and tomato slices, 2 celery stalks,red hot sauce
D- 1/2 lb grass fed strip steak, green salad with EEVO
>64oz water
8 hours sleep
1 pt
B: Raw mixed nuts and rasberries
S: almond butter and celery
L: lettuce, olives, rasberries, blueberries, strawberries, grilled chicken, 1/2 avocado
D: grilled chicken and spinach with FHS
S: strawberries
64oz water, 7 hrs sleep
Sunday-0 points. We were away. Tried to be good but diff. to do when you are eating away from home.
Monday 1 point
Breakfast 2 Paleo Blueberry pancakes (almond flour, coconut water, egg, and blueberries) No syrup, No Honey. Topped with strawberries.
Lunch-2 grilled chicken breast topped with roasted red peppers
S-handful of almonds
D-(post wod) 1/2 avocado diced with grilled chicken and shrimp.
S-1 leftover pancake
S-8 hours
Wate 64 ounces
0 points