Tuesday – 10.9.12 – Deads and AMRAP
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!
On Ramp: Those of you who were able to make it on Saturday did great! The second “OR” class will meet this Tuesday night at 7pm. Please email rburo@marlborocrossfit.com if you can not make it so that we can re-schedule.
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:
Fast food and your liver – Ross Training
Strength:
Deadlift – 5-4-3-2-1
W.O.D
14 min AMRAP
50 barbell good mornings
then…
AMRAP of:
10 pistol squat (5r/5l)
8 SDHP (135/95)
6 HSPU
Finisher:
3×8 Glute Ham Raises
**Peroform good mornings with the same barbell that you will use for SDHP…you can either load immediately after completing your 50 GM or after your first round of pistol squats***
1 point
B: 2 hard boiled eggs + Fruit cup + Almonds
L: Grilled chicken salad + fruit cup + almonds
S: Almonds
D: grilled chicken + fruit cup
Sleep is 7+ water is 64+
(1) Point
B – Raspberry’s, Strawberry’s, Blackberry’s & Pumpkin Seeds
S – Walnuts
L – Arugola, Roast Chicken, Carrots, 1/2 cup Blueberry’s
D – Paleo Turkey Meatloaf (Banging!!!! http://paleodietlifestyle.com/paleo-meat-loaf/) Olives & 1/2 Avocado
1 point
B: spinach and tomato omelet
S: walnuts. Blackberries and raspberries.
L: 1/2 pork chop with lots of broccoli
S: celery sticks dipped in homemade guacamole
D: ‘breaded chicken’- chicken dipped in egg and coated in almond flour. Fried in coconut oil.
64 oz water
7.5 hours sleep
0 points.
Food, water, sleep all good!
1 point
B- scrambled eggs
L- spaghetti squash & green peppers
D – paleo meat loaf
D – strawberries & paleo Nutella
1 Point – 84 oz Water, 7 Hrs Sleep, 1 Black Coffee.
Breakfast – Fried Eggs in Coconut Oil w Yellow Organic Bell Peppers & 2 Strips of Bacon (organic nitrate free)
Lunch – Organic Grass Fed Kobe Beef Burger (Gift from Ricky)& Spinach
Snack – Almonds & Berries (Blueberry & Strawberry)
Dinner – Stuffed Peppers with Organic Ground Turkey & Mushrooms
After WOD Protein Shake
1 point
B-5 slices of sirloin steak leftover from Monday’s dinner.8oz protein smoothie with strawberries and blueberries
L-1/2 lb grilled wild caught salmon,green salad with EEVO
D-2 grilled chicken breaasts with hot sauce,sliced tomatoes,peppers and celery
>64oz water
7 1/2 hrs sleep
1 point:
B- omelet w/ tomatoes, onions, mushrooms and bacon side of avocado
L- chilli
D- fried red snapper with spaghetti squash
64+ oz water
10 hours of sleep
Day 16
Breakfast-raw almonds, tea
Lunch-steak, crab claws (organic, wild caught)
Dinner-Applebee’s, chicken, shrimp, veggies
Snack-dark chocolate (a little piece)
1 point
B: 2 eggs with ham
S: avocado
L: chicken mixed with avocado and tomato
S: 2 almond muffins
D: chicken breast sweet potato
1 point
B-Chicken breast (was starving and craved protein), 1/2 tomato
S-1 cup raspberries
L-Spinach salad w/half hard boiled egg, 2 strips of crumbled bacon, red pepper, 3 tbsp olive oil
D- (post WOD) 2 strips bacon, 1 egg, 1/2 sweet potato
Drink- 70 oz Water, 1/2 cup green tea
Sleep- 8 hrs
1 point
b/l: 2 eggs in coconut oil
dinner: steak, salad and paleo prepared steamed fresh green beans w/shallots
water