Monday 9.24.12- Benchmark wod ‘Fran’ & start of 45 day Paleo Challenge
Congrats to all of you who are about to take on the 45 day challenge. Big Changes ahead!!!
For those of you who weren’t here yesterday, each day you must go to our web site and post your points to the comments section. You will either award yourself (0) or (1) point for the day. If you award yourself (1) point we want to hear about it to verify that the point was indeed earned. Here are the standards:
- No Alcohol
- Drink > 64 oz. of water
- Sleep > 7 hours
- Eat within the paleo guidelines discussed on Saturday
Booze/water consumption and sleep are all pretty black and white but we want to know what your food intake was. After each day we will review the submissions and confirm all awarded points for the day. Any questions at all please let us know.
You will have until this Friday to do the following:
- Complete the benchmark WODS
- Weigh in and get body fat taken
- Take before and after pics
Most of you know the resources from the last challenge. Take a look at them and chose accordingly to make choices that fit within the guidelines of the challenge. Posted below are a few good web sites to get you started in the right direction (a print out of the presentation will also be emailed to all of you on request). Many of you have found some other outstanding resources for paleo living during your journey, so please share them with us in the comments section!
A few good starting points are:
6Pm class doing work!
M-wod
Shoulder mobiltity
foam roll
Wu-wod
3 rds nft
10 kneel to squat jumps
5 strict pullups
wod
‘Fran’
21-15-9
Thrusters
Pullups
* this will be a partner wod. your partner will be judging for range of motion. hip below your k nee crease at the bottom of the thruster, bar locked out overhead and chin above the bar on the pull up. this is a sprint workout so go hard. no rest!!
(1): morning: mixed berries smoothie (blue, black, rasp, straw, w. water and almond milk) afternoon: raw, unsalted nuts evening: grilled chicken salad with onions, peppers, tomatoes, and guacamole.
1 Point!
Breakfast: Organic Pure Whey protein, no flavors, sweetners or additives. 20 grams protein blended with blackberries and coconut milk.
Lunch: BIG salad – All organic: Fresh spinach, romaine hearts, watercress, topped with chopped carrots, celery, onions, tomatoes, cucumbers, hard boiled egg, and half breast of plain grilled free range organic chicken. Dressing: blended avacado, touch of olive oil, dill, coconut milk.
Dinner: Kale sauteed with onions and garlic in ghee, baked sweet potato, and baked cod with shallots, green onion and garlic.
3 liters of water over the course of the day, plus 1 cup organic oolong tea, 1 cup white tea and 1 cup green tea throughout day.
Pretty sure I'm good to go right?
Are you doing the Whole30?
Sorry!!!! Meant as a comment for Manda DiRubbo. Didn't know it was posting on MCF!
The dressing sounds yummy!
you still need to sleep 7 hours
1 point — Breakfast: 2 scrambled cage free organic eggs in coconut oil with 3 strips of nitrite/nitrate- free bacon. Snack: Organic Strawberries and raw, unsalted walnuts. Lunch: Organic Lettuce and spinach salad topped with baked organic chicken, sunflower seeds and olive oil. Snack: Celery and almond butter. Dinner: Baked organic chicken breast with avocado and red onion. TONS of water. Had 7 1/2 hours of sleep and 1200 mg of fish oil. Scrumptious.
Point are less if the eggs are not cage free?
lovely that this shows up on everyone's page.
Atta girl!
Keep me updated on your daily food intake lol just don't comment on porn sites and you're good to go!
Hush Danielle! It is much too soon to reveal that.
Lol …you are gonna be fit in no time !! But 45 days of no drinking…bummer! Day 46 we are going out! Keep up awesome work!!!
0 point
0 points
1 —> 2 hard boiled eggs with strawberries for breakfast then a grill breast chicken for lunch then half a breast grill chicken with some vegys for dinner and a bowl of mixed fruits after Fran
1 point. Can't list it all, tired. Going to bed to get my 7 in.
1 point! please! lol
Breakfast: 2 cage free organic eggs with Omega 3's with baby spinach and tomatoes, 10 blueberries, green tea.
1 cup black coffee.
Lunch: Chicken Vegetable Soup with home-made chicken stock.
Snack: 12 pecans.
Dinner: Baked Salmon with Broccoli sauteed in garlic & kerrygold butter.
over 64 oz water.
sleep: 7 hours.
(Love seeing everyone else's ideas!)
1 point
Breakfast: 4 slices of all natural organic bacon.
Snack:15 Almonds
Lunch: Huge salad with spinach, lettuce, onion, celery, avocado, sunflower seeds, and grilled chicken.
Dinner: Same thing (it was a huge salad lol).
64+ oz water.
Sleep: 7 hours.
1 Point – Sleep 8 Hrs, Water 96 Oz, 24 Oz Green Tea. Breakfast – 2 Hard Boiled Organic Cage Free Eggs, 2 Strips Nitrate Free Bacon, Organic Mushrooms sauteed in Coconut Oil. Lunch – Grass Fed Organic Wegmans Burger with Avacado & Organic Spinach with garlic. Snack – Strawberries, blueberries, raspberries, almonds. Dinner – Organic Yellow Bell Pepper stuffed with Organic ground turkey in Organic Homemade Tomato Sauce. Few toothpicks & Pen Caps but I didn't swallow the plastic lol.
1 point
Breakfast – protein shake (protein, blueberries, water)
Lunch – eggs, avocado, asparagus, green pepper
Snack – slice bacon
Dinner – chicken, sweet potato
As I type this – almonds & blueberries
1 point
Breakfast: 2 cage free organic eggs scrambled, with 2 slices of tomato, 1 slice organic nitrite/nitrate- free bacon.
Snack: 10 almonds, 4 rasberries.
Lunch: 1/2 avocado mixed with 1 plain grilled organic chicken breast, celery, and red pepper.
Dinner: Organic free range chicken baked. 1/2 sweet potato baked/plain, 1 cup spinach with a splash of olive oil.
Snack: 4 strawberries, handful of sunflower seeds.
Drinks: 1 cup of coffee in the AM, 64 oz. water., 8 hours sleep.
1—> breakfast 3 hard boiled eggs lunch grilled chicken salad all greens n dry snack almonds dinner broiled chicken breast with onion n the water sleep n all that good stuff on point
Eat more for breakfast…wheres the berries?
I'll include them
1 point
breakfast: almonds
lunch: spinach salad, grilled chicken, broccoli, cucumbers.
snack: almonds
dinner: grilled chicken, peas, carrots, broccoli, spinach.
snack: strawberries
1 point
Breakfast: cage free organic egg omelette with organic mushrooms, red pepper, yellow squash, avacado
Snack: mix of organic starwberrys, raspberries and almonds
Lunch: tried grass fed turkey burger. Didn't like it and lost my appetite
Snack: half avacado
Dinner: organic chicken made in the crock pot with organic vegs and sweet potato
Snack: 10 salt free pistachios
Drank all my water
Kariann Saracino
1point
Breakfast:
10 walnuts
1 small avocado in shell
Couple bites of chicken
Lunch:
Kale chips
Dinner:
Chicken legs on grill
Salad with tomatoes, Cukes and olive oil
Small black decaf coffee.
1 – scrambled eggs, small coffee touch or cream.
apple
peach
salad with manderine oranges, almonds and seaseme dressing.
pork chop with vegggies and one small potato.
64+ onces of water.
7 hours sleep.
no alcohol
weighed in at 218pds and 19% body fat.
1 POINT! breakfast: protein shake.
snack before lunch: almonds.
lunch: Grilled chicken, green pepper, and blueberries.
dinner: grilled chicken with mashed sweet potatoes cooked in cinnamon.
1 point
Breakfast-scrambled eggs with spinach and tomatoes, black tea (black).
Lunch-salad with lettuce, tomato, cucumber, onion, hard boiled egg, grilled chicken, and a little olive oil.
Snack1-strawberries and blueberries.
Snack2-spoonful of almond butter.
Dinner-organic chicken cooked in coconut oil and spoonful of plain guacamole.
64 oz. + of water.
approximately 7 hours of sleep (I was in bed for over 7 hours
Anthony Falco
1 point
Breakfast- 3 organic egg omlete with grren peppers, tomatoes, and onion. 2 nitrate free sausage links.
Lunch- 1lbs grilled chicken cooked and mixed in coconut oi lwith green pepers, celery, onions, cilantro, and red hot sauce.
Snack 6 large organic stramberries, handful of walnuts.
Dinner- 2 grass fed beef top sirloin steaks, about 3/4 of a lbs, spinach.
Snack- strawberries, blueberries, raspberries.
Water-> 64 oz.
Sleep- 8 1/2 hrs.
1 point! 7+ hours sleep, brunch: 3 organic cage free egg omelet with organic spanich cooked in bacon fat grease, 4 slices of nitrate free Bacon. Side of fruit: strawberries, raspberries, blueberries and almonds. Almonds and water in between, dinner grilled chicken, baked sweet potato and half of an avocado an more water. 64+ oz of water.
0 points. Not 7 hours of sleep. But on par with food/drink.
One point: 8 hours of a solid crib. 64+ ounces H20. Breakfast: mixed berries (blackberries, blueberries and strawberries), 2 scrambled organic eggs (used organic coconut oil); snack: plain shrimp. Lunch: spinach, broccoli, red leaf lettuce and chicken breast with a tea spoon of olive oil; snack, 25 almonds; dinner: tilapia over spinach.