Thursday – 9.27.12 – “What just happened”
MCF News:
3 days down…42 to go! You guys are crushing the benchmark WOD’s and the energy in the box couldn’t be any better! Keep up the great work and take this a day at a time! Remember to fill out your benchmark intakes with 45 day goal and email them back by Sunday!
Link of The Day:
High hamstring issues? – KStarr
Julio!
Pop those hips brotha!
W.O.D
“What just happened”
4 rounds for time
25 Air Squat
20 KB Swings (53/35)
15 Pull Up
test…test…
I was at a 1 unil 5 min ago, now a 0.
1 point
B – 2 Cage Free Organic eggs hardboiled, 2 pieces or nitrate free bacon, handful of raspberries
S – Homemade Kale Chips
L – Organic free range chicken breast, raw kale
D – turkey (organic turkey meat) vegetable (carrot, onion, pepper, garlic > All organic) meatballs, organic mixed greens w/ farm purchased kirbys, and tomato, drizzle of EVOO
S – 10 blackberry’s
Annie WOD
Holla!
Day4 1 point
Breakfast: 3 hard boiled eggs + handful of almonds
Lunch: grilled chicken salad + handful of almonds + Fruit cup
Dinner: grilled chicken
Supper: pork chop + Fruit cup
Forgot to weight myself and take % body fat.
1 point
B – Eggs, spinach, 2 strips bacon (all organic, nitrate free etc)
S – prob too big a snack – jerky, almonds, raspberries, blueberries
L – spinach salad with grilles chicken, sauted garlic, green peppers.
D – protein shake
1 point
Breakfast: walnuts and raspberries. Green tea. (I woke up late)
Snack: Raw sunflower seeds
Lunch: Baked chicken over mixed greens
Snack: Celery with almond butter
Dinner: Pork tenderloin with broccoli
70 oz water
8 hours sleep
Day 4: 1 point
B: 2 eggs with spinach & tomato, green tea
S: 1/2 Coconut milk blended with 1/4 cup raspberries & blueberries
L: Chicken/Veggies Soup, Black Coffee
D: Baked Chicken, Zucchini & Port Mush with Avocado
7hrs sleep
64oz water
(1) breakfast: berries and almond milk
lunch: grill chix w. lettuce and onions
snack: celery and almond butter, 8oz veggie juice (beets, kale, celery, carrots)
dinner: broiled salmon w. cauliflower, broccoli and onions
1 POINT!!
BREAKFAST: eggs, bacon, and spinach.
SNACK: julio’s homemade beef jerky, and raw almonds with some blueberries.
LUNCH: grilled chicken with half of a green pepper
DINNER: grilled chicken with red hot sauce. (had to make a quick dinner was home alone)
1 point- 4 scrambles cages free eggs with 4 slices of nitrate free bacon, Some almonds, grass fed steak with avocado, 2 ground beef patties with some veggies..
1 Point – 7 Hrs Sleep – 84oz water. Breakfast – Black Coffee, 2 HB Eggs w Raw Yellow & Orange Organic Bell Peppers. Lunch – Wegmans Organic Nitrate Free Turkey Breast, 1/4 Avacado, & Steamed Broccoli. Snack – Raspberries & Blueberries with Sunflower Seeds (unsalted). Dinner – Organic Roasted Chicken, Cucumbers, and Sauteed Spinach in Ghee & Garlic.
B: mixed raw nuts, almond milk, rasberries
L: piece plain grilled chichen and whole avocado
D: spinach, hard boiled egg and FHS
S: 16 almonds, 4 pieces of bacon, blackberries
Sleep: 7.5hrs
Over 64oz water
1 point
Breakfast: 2 strips organic nitrate free bacon, 2 eggs cooked in bacon drippings, sauteed spinach, onions and garlic.
Lunch: Salad – All organic produce, Romaine hearts, watercress, cucumbers, onions, hard boiled egg, 1 strip bacon from morning crumbled on top with sliced avocado
Snack: Pumpkin seeds
Dinner: Plain grilled chicken breast with steamed organic broccoli
Sleep 7 hrs
1—> 7.5 hours of sleep 1 large black coffee half gallon water 1 hard boiled egg 2 drum sticks broiled n strawberries
Day 4- 1 point
Breakfast- 3 sunny side up eggs with leftover steak, black coffee
Lunch- 6+ strips of paleo beef jerky, few hannd fulls of almonds + lots of water
Dinner- organic lettuce wraps with organic ground beef, green peppers, red peppers, garlic, franks red hot and a side of organic homemade guac!
64+ oz water and 7 hours of sleep.
1 point
Breakfast: 3 egg muffuns
some strawberries, raseberries and almonds
Snack: half avacodo
Lunch: Half organic chicken , yellow zucchini
Snack: amlonds, 2 slices of organic ham
Dinner: spinach, a few wilf caught scallops
all my water and sleep
1 point –> 2 hard boiled eggs with 5 almonds, grill chicken salad with avocado, then a pork chop with mixed fruits for dinner
1 point
B-Leftover chicken dish from Wednesday’s lunch. Strawberries
L- 2 grass fed beef patties,tomato slices,celery, red hot sauce
D- about 3/4 lb. of grass fed strip steak, spinach,tomato
Snack- strawberries and walnuts
>64oz water
7 hours sleep
1 point-day 4
Breakfast-raw almonds, organic berries
Lunch-salad with lettuce, tomato, cucumber. chicken, broccili and cauliflower (organic)
Snack-guacamole
Dinner-fruit and half sweet potato
Water 64 and sleep 7
Breakfast: 2 slices bacon, 1 egg over easy cooked in the bacon drippings
Lunch: 1/2 avacado, 2 grilled chicken breasts and a handful of blueberries
Dinner: 2 grilled organic chicken thighs, grilled veggies tossed in olive oil and garlic after cooking ( red peppers, onions, zucchini, tomatoe, mushrooms)
Snack: Almonds, rasberries, sunflower seeds, and coconut shavings.
Drinks: 1 cup coffee, 64 oz. water
Sleep 8 hrs
Day 4: 1 point- ate right, 64+oz of water, 7 hours of sleep! Sorry cant remember everything!
1 point
Breakfast: 4 eggs w/ organic peppers and onions
Lunch: Grilled chicken with homemade paleo guacamole
Dinner: Steak
64+ oz water
7 hours of sleep