Saturday – 10.6.12 – Run Forrest Run…
MCF News:
On Ramp: A new On Ramp class will be starting this Saturday at 11am. If you or anyone you know is interested in starting please email rburo@marlborocrossfit.com or sdalessio@marlborocrossfit.com
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:
Hip-Hip Hop-Hip Hop Anonymous – Hip Hinge - Everyday Paleo
Sleep Like a Baby – Zen Habits
Then….
Now…Pretty awesome!
W.O.D
Run 4k (10 laps)
**Perform 5 burpees on every odd minute and 10 air squat on every even minute, whistle will blow on the top of each minute***
0 points
1pt
B: 3 eggs
L: nothing
D: fresh spinach, hard boiled egg, bacon, FHS, grilled chicken
S: strawberries
8 hours sleep
64oz water
1 point.
Brunch: mixed berry smoothie with a scoop of almond butter in it.
Lunch/Dinner: a kobe burger with no bun and onions, bacon. Broccoli.
lots of water.
7 hours of sleep
1 point
B: veg omelette
S: almond muffin
L: chicken breats
S: avocado and some nuts
D: veg and chicken in the bone
S: strawberries
I did not break Paleo all weekend which was tough w them feeding me. I get zero tho bc I ate bananas and drank nuun electrolyte water. I did the best I could…no dairy and no grains.
Day 13- 0 points
Did good with food and sleep, not enough water ;(
Breakfast-scrambled eggs with tomatoes and onions
Lunch-salad with turkey
Snack-pistachios
0 points
Did good with breakfast and lunch but not with dinner
0 points
. It was a great meal though!
Started out good but went out to dinner at drew’s bayshore bistro
Had a harvest salad – field greens, roasted butternut squash, beets, chick peas and crumbled goat cheese
Then beef short ribs with bacon and smashed potatoes and roasted vegetables
Then a Creme brulee and a coffee.
0 points
b-2 hard boiled eggs
s-handfull of almonds
l-2 lettuce wraps with avocado, tomato and 1 strip of bacon each
s-1 cup of raspberries
D-grilled chicken breast with spinach, arugula, onion, salad with 2 tbsp EVOO
Drink- 1 cup organic green tea, 64 oz, water
Sleep- 8 hours
1 point
B – raspberries, blueberry’s, strawberry’s and pumpkin seeds
L – chicken seared in bacon fat, peppers onions
D – swordfish (grilled) sweet potato & scallions
Plenty of water, 7 hours sleep
Fat Zero 0
one point
B.eggs with veggy
l.Avocado
s.fruit cup
d.Steak,and liver
s.fruits cup
1 point
B: 2 egg muffin some pumkin seeds
S: almonds and avocado
L: eggs and ham
S: avocado
D: sausage, shrimp and zucchini
last post was for sunday