Thursday – 10.11.12 – Back Squat + Death by BJ’s!
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. 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:
Free your ribs – Free your mind – KStarr
Guess who’s back?!
Strength:
Back Squat – 1 x 20
W.O.D
“Death By BJ’s” (24/20)
JUMP TILL YOU DROP! At 1 minute, do 1 box jump… 2 minutes, 2 jumps…etc
1 point
B: 2eggs + fruit cup+ almonds
L: Almonds + fruit cup
D; Turkey + fruit cup
S: Turkey + Fruit cup
Big fat 0 today. So dissapointed in myself. Emotional eating, which I have never done before. Learned my lesson bcs my body went into non paleo shock. Tomorrow back on track.
1 point
B: mixed raw nuts and strawberries
S: celery and almond butter
L: grilled chicken, steamed broccoli, 1/2 avocado
S: almonds
D: pork and salad
S: sweet potatoe
1 point
B: 2 eggs scrambled in pasture butter
L: grilled chicken and cauliflower
S: raspberries and blackberries
D: Chicken in almond flour… fried in coconut oil
LOTS of water
7 hours sleep
1 point
Breakfast: some paleo prepared nuts
Lunch: left over paleo stuffed pepper and steamed green beans with shallots
Snack: apple and almond butter
Dinner: paleo prepared shepherds pie and salad
Ending: paleo prepared banana pudding (couldn’t help it was watching the debate..made me eat!)
Water
(1) Point
B – 2 Hard Boiled Eggs, 3 pieces nitrite/nitrate free bacon
L – Organic Arugola, Grass Fed Steak, sunflower seeds, carrots Olive Oil
S – Walnuts
D – 2 Grass Fed Bacon Beef Burgers over greens, w/ Avocado, Mushrooms & Onions sauteed in Coconut Oil
7+ Hours
Mad Water!
0 – Not enough Sleep & I had 2 Orange Tic Tacs!!!!
0 points
Did good with breakfast and lunch.
Messed up with dinner.
Not enough water
8 hours sleep
1 point:
B- 2 cage free omega 3 hard boiled eggs, nitrate free bacon and a slice of leftover meatloaf fried in the bacon grease, all covered in FRH
L- salad with spinach, tomatoes, cacumbers, red onions, celery and sliced strawberries w/ a lil of evvo.
D- baked chicken mixed in with sweet potato and asparagus. Great!!!
Crazy amount of water… 7+ hours of sleep and a nap, Boom!!!
1 point
2 eggs with ham
Almond muffin
Chicken veg avocado
Almonds
Chicken peppers zucchini.
day 18
Breakfast-2eggs, strawberries, walnuts, tea
Lunch-salad with lettuce, tomato, onion, egg, chicken, cucumber, avacado, olive oil, drizzle of Italian dressing, tea
Dinner-(fireside)steak, veggies, sweet potato fries, 1 bite of Mac and cheese, 1 wing
Tons of water, 7 hours sleep