Tuesday 10.23.12 – Kerri & Shannon Bday wod
MCF News:
The New Box: Pardon our appearance this week as we will be transitioning into the new space. As the week progresses we will have a more accurate move date, no later than Wednesday, the 31st.
Barbells 4 Boobs: Congratulations on a job well done to all participants and donors! We exceeded our goal and raised an impressive $1,615! Your determination and hard work during “Grace” was inspiring. We all know someone who has been affected by this terrible disease and they would be proud of how hard you worked on their behalf!
The birthday girls! Shannon and Kerri
WOD
3 RFT
17 DB Thrusters
35 DU’s
22 Sit up
44 DU’s
Run 400
1 point
B: 2 scrambled eggs and 3 strips bacon
L: paleo beef stew…. again. Lots of steamed broccoli.
S: Strawberries
D: grilled chicken. Spinach and sundried tomatoes sauteed in garlic and coconut oil.
Tons of water
7.5 hours sleep
1 pt
B: 2 eggs, grilled chicken and FHS
S: celery and almond butter
L: grilled chicken, steamed spinach, 1/2 avocado
D: grilled pork chop, steamed broccoli
S: strawberries, rasberries, almonds
64 oz water, 7 hrs sleep
1 point
B-3 scrambled eggs,3 strips nitrate free bacon
L-1/2 lb coconut crusted chicken, green salad with vegatables
D 1/2 lb wild caught tilapia, baked sweet potato
>64oz water
7 1/2 hours sleep
(1) Point
B – 2 Cage Free Hard Boiled Eggs, 2 pieces nitrate/nitrite free bacon
S – Macadamia Nuts
L – Mix Greens w/ Organic Shell steak w/ Avocado & tomato
D – Baked Chicken Breast (in Almond Flour) with steamed kale
7+ Hours
Mad Water!
1 piont:
B- eggs and bacon, black coffee.
L- leftover chicken and avocado
D- broiled salmon with a evoo and tomatoes topping and a side off spaghetti squash
64+ oz. of water nd 7+ hours of sleep.
By the way the Dubs kicked my ass is the Wod!!!
1 point
B-grilled chicken breast and 1/2 cup strawberries (woke up starving)
S-Pumpkin seeds and raspberries
L-Spinach, beat, arugula, and grilled shrimp salad topped with a splash of olive oil
D-Homemade chicken soup ( chicken, celery, onions, escarole, leaks, and parsnips)
S-handful of almonds
S-7 hours
Water 70 ounces
1 point
B: 2 eggs + fruit cup
L: grilled chicken salad + almonds
D: fruit cup + almonds
S:steak