Saturday – 10.13.12 – “Paul”
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!
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:
Why am I not losing weight on this Paleo Diet? - Paleo Hacks
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbancecall on April 4, 2009.He was engaged to be married with Lisa Esposito.
W.O.D
“Paul”
Five rounds of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
1 point
B: 3 eggs scrambled
S: strawberries
L: leftover chicken veg
S: almond muffin
D: wild caught shrimp with veg
S: sunflower seeds
0 points
Did well for breakfast and lunch
Out for dinner and couldn’t follow guidelines 100% but still made better choice than I would have a few weeks ago.
Water amd sleep good also
thats what its all about man! great job.
SATURDAY 10/13
1 point
B: strawberry, blueberry, raspberry smoothie (1 scoop of almond butter)
L: turkey burger with bacon, onions and sauteed spinach. no bun obviously.
S: 15 unsalted pistachio nuts
D: baked chicken with roasted garlic
Loads of water
7 hours of shut eye
0 point
0 Points
SUNDAY 10/14
1 point
Brunch: Omelet muffin (made with eggs, spinach and bacon) 2 strips of bacon
Snack: 15 pistachios
Dinner: Stuffed pork tenderlion (stuffed with spinach, artichokes, garlic and tomato). Steamed Broccoli.
Desert: Paleo Pumpkin muffins (they were awesome : )
64 oz water
8 hours of sleep
(1) Point
B – 3 HB eggs, 2 pieces Canadian Bacon
L – roast duck, mix greens, avocado, sweet potato
D – grilled salmon, steamed kale
No excuse! 0 point
Saturday: 0 points. girls night out. Food was good
Sunday: 0 points. Girls night spill over. Food was good
b-strawberries and raspberries (not hungry)
l-grilled burger topped with tomato and mushrooms sauteed in coconut oil
s-homemade avocado dip with cucumbers (avocado, onion, cilantro, olive oil)
d-chicken soup
sleep 7 hours
D- 1 cup back coffee, 72 ounces water