Tuesday – 10.16.12 – “Warsen”
MCF News:
Barbells for Boobs: Awesome job so far guys, we are more than half way to our goal…at this point, lets try to double it!!! Tell all your friends and family to click on the link to donate and have them come out to support you on Saturday.
https://support.barbellsforboobs.org/group-fundraising/MCF
This event will be the very first at our new location: 865 Highway 33 (unit 6) in Freehold. There is only one class for this event at 10am. The WOD is “Grace” and will be done in several heats so get there on time!
Click here for a Map: New Box
This WOD was created in memory of a Friend, Brother, Warrior and Hero SO2 (SEAL) David Warsen. Warsen was killed on August 16th, 2012 when his UH-60 black hawk helicopter was shot down during a Special Operations mission north east of Kandahar Province, Afghanistan. He was twenty seven years old from Kentwood, Michigan.
W.O.D
“Warsen”
4 Rds. For Time:
20 Burpee Box Jump (24/20)
20 Ring Dip
3 Rope Climb
20 Lateral Tuck Jump
20 Wall Ball (20/14)
400m Run
43:40 (with vest) RIP Brother…it was an honor.
1 pt
B: mixed nuts and rasberries
S: celery and almond butter
L: grilled pork chop, steamed broccoli, 1/2 avocado
D: hamburger, pork chop, steamed kale
S: almonds
64 oz water, 7.5 hrs sleep
0 points.
Not enough water today.
(1) Point
B – Raspberry’s, Blueberry’s, Almonds
L – Spinach salad w/ Egg, Bacon & Tomato
D – Seared Chicken Thighs in Bacon fat, steamed Broccoli
Plenty of Water
8+ Hours of sleep
1 point
B-2 organic scrambled eggs, 4 strips nitrate free bacon
L- 1 wild caught salmon burger,avocado and tomato slices
D- 12 wild caught coconut shrimp, mixed vegatables
S-10 almonds, handful shelled sunflower seeds.
>64oz water
8 hours sleep
1 point
3 eggs with half slice ham
2 almond muffins
2 slices turkey with avocado
almonds
chicken with vegs and cauliflower rice
1 point
B- eggs, bacon and strawberries
L- leftover baked chicken and mashed cauliflower
D- leftover chicken sweet potatoes and avocado
64+ oz of water
7+ hours of sleep
1 point
B: 2 eggs + fruit cup
L; fruit cup + almonds
D: grilled chicken
S: grilled chicken + chicken soup