Monday – 10.8.12 – “Helen”
MCF News:
GOALS: EVERYONE needs to claim a 30 day performance goal THIS WEEK and write it on the whiteboard (if you are doing the challenge you can just write down your challenge goal). Be sure to set S.M.A.R.T goals, and don’t hesitate to ask one of us if you need help coming up with something. By the end of the week we should have one hell of a list on the whiteboard!
On Ramp: Those of you who were able to make it on Saturday did great! The second “OR” class will meet this Tuesday night at 7pm. Please email rburo@marlborocrossfit.com if you can not make it so that we can re-schedule.
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
Cold War: The Cold War will be going down Dec. 1st and 2nd in Lorton, VA. We need to get teams figured out ASAP so lets start a sign up on the WB. Sal and I are definitely in and I believe at least a few others have an interest in competing. This year the Cold War is going to help raise funds for research as well as awareness for PTSD and bi-polar disorder. Come have a great weekend competing with friends and support two great causes!
Link Of The Day:
Willpower and stuff – Zen Habits
Deadlift Cues – (may need these later this week) – TNation
G-WOD:
From pull up bar – 6 rounds of:
5 second hollow hold, 4 second arch, 3 second hollow, 2 second arch, 1 second hollow
Rest 30 seconds
5 seconds arch hold, 4 second hollow, 3 second arch, 2 second hollow, 1 second arch
W.O.D
“Helen”
3 rounds for time:
Run 400m
21 KB Swing (53/35)
12 Pull Up
Finisher:
3×15 GHD sit up
Day 14 – 0 (gave into craving for chocolate, but made made hood choice)
Breakfast/Lunch- scrambled eggs and bacon, green tea (organic)
Dinner-steak, broccoli, crab claws (organic, wild caught)
Snack-dark chocolate (72% cocoa) and pear cider tea
Need to get back on track with water and sleep
0 points for Sunday
Can I give myself negative points for Sunday?
0 points
Sunday 10-7 (day 14)
0 points : (
Only because I had a dressing with balsamic vinegar in it.
Everything else was on point.
Fat Zero for Sunday!
Sunday- 0 points. Attended a wedding, watched what I ate but I know for sure there was salt and seasoning used. Can’t take a pint for eating the unknown.
Monday-1 point
B-spinach and mushroom 2 egg omelette
L-1/2 avocado and 1 grilled chicken breas
S- half cup raspberries.
D- spinach, mushroom, cucumber, tomato salad with a splash of olive oil.
Drink 1 cup green tea, 70 ounces water
Sleep 7 hrs
Monday 1 point. 72 oz water, black coffee, 8 hrs sleep. Breakfast eggs and almonds. Lunch grilled chicken w strawberries, dinner steak w spinach.
1 point
3 scrambled eggs
L – salad – spinach, tomatoes, celery
D – steak & spaghetti squash
Snack – celery & almond butter
Sunday: 0 points. Had 3 sips of wine. Food, sleep, water all were good
Monday: 0 points. Not enough sleep. Food and water were good
I posted sunday on saturday
1 point
B: almond muffin. eggs and ham
L: left over shrimp
S: avocado, almonds
D: chicken salad (avocado and chicken)
S: strawberries
Monday- Day 15- 1 point
B: 1 scrambled egg in pasture butter. 3 strips bacon
L: 1/2 pork chop. Mashed cauliflower. Roasted brussels sprouts.
S: sunflower seeds.
D: 1/2 leftover pork chop. spinach sauteed in garlic and coconut oil.
Lots of h2o.
7 1/2 hours of sleep
Day 15-0
Breakfast-omelette with spinach and tomato, bacon, tea
Snack-raw almonds
Dinner-salad with grilled chicken
Snack-pistachios
Water-close to 64, sleep-maybe 6
Monday (1) Point
B – Hanger Steak and 2 Eggs
S – Handful of Almonds
D – Roast chicken with Franks Red Hot
S – Blackberry’s, Raspberry’s
Plenty of Water
7 Hours of Sleep
0 points ….not enough water
Monday 1 point
B-2 organic scrambled eggs, 2 nitrate free sausage links
L-16 oz protein smoothie with strawberries,raspberries,blackberries
D- 1lb grass fed sirloin steak,green salad with EEVO
>64oz water
8 hours sleep
Sunday: 1 point. B: 3 eggs L: grilled chick + almonds + fruit + D: Steak + salad
Monday: 1 point. B: 2 eggs + almonds L: grilled chicken + salad+ almonds S: almonds D: half of grilled chicken
Sleeping is 7+ water is 64+
1 point
B- eggs and bacon
L- green stuff ( salad )
D- baked chicken and avocado
64+ oz. water
7+ hours sleep
1 point
no breakfast
l: grilled chicken salad
D: grilled chicken thighs and more salad