Tuesday – 9/25/12 – Day 2 of the Challenge!
MCF News:
Everyone should have received an email with the presentation attached to it. If you did not receive this please send us an email and we will respond with the attached file. The very last page you will notice a form that has the benchmark WOD and weight/body fat for before/after. You have until Sunday evening to fill these out and email them back. Any questions just let us know!
Conor hspu
wod
“COACH”
15 Man-Makers (45s/25s)
30 Wall Balls (20/14)
45 Explosive Push-Ups
60 Hammer Swings (20/12)
75 Sit-Ups
90 Box Jumps (24/20)
105 D/U’s
*there will be a 45 minute time cap on this wod
khiggs65@optonline.net I did not get the email.
Alisonrcampbell@gmail.com Can I have it emailed to me too? Thanks!
Mminkowicz@employmentnetwork.net
Thanks!
Suzanne.yoga@yahoo.com
1
Half a pineapple, med coffee w/touch of cream
2hard boiled eggs
Large salad with veggies, chicken and ham
Fruit smoothie with coconut milk
Fresh tuna steak, sweet potato and veggies.
Half a watermelon
No alcohol
7 hours sleep
64+ ounces of water
(1)
B – Three hard boiled organic, cage free eggs.
S – 1/2 cup blueberrys.
L – Baked Organic Free Range Chicken Breast & Baked Sweet Potato.
D – Shrimp Skewers w/ Yellow & Green squash, Red & Green Peppers Grilled.
M – One tbl spoon Almond Butter.
Tons of Water, and 8+ hours of sleep.
1 point. 3 scrambled eggs + grilled chicken salad + 6 turkey meat balls + 8 turkey meat balls + Fruit cup+ 64 ounce of water.
1 point ladies and gents!
Breakfast: 1 egg cooked in pasture butter (that stuff is awesome). 3 strips of bacon.
Snack: walnuts and hazelnuts. Black tea.
Lunch: mixed greens with baked chicken and sunflower seeds.
Snack: celery with almond butter.
Dinner: Free range organic angus burger topped with red onion and avocado.
Snack: strawberries
64 oz of water and 7.5 hours of sleep.
Booyahhhhh!
Breakfast: 3 slices Applegate organic nitrate free bacon, 1 egg cooked in the bacon drippings, side of spinach sauteed with onions and garlic in the bacon drippings also.
Lunch: Big Salad- All organic local produce: Romaine hearts, watercress, spinach, celery, onions, cucumbers, hard boiled egg, half chicken breast. Omitted carrots
Dinner: Spaghetti squash with organic crushed tomatoes from glass jar (tomatoes should never be taken from a can- the acid eats away the metal which then gets into the tomatoes).
3+ liters water.
7 hours sleep last night and should get same tonight.
one point
breakfast: hard boiled eggs, strawberries, blueberries.
snack: almonds
lunch: grilled chicken, peas, carrots, broccoli, spinach.
snack: turkey, cucumbers.
dinner: grilled chicken, peas, carrots, broccoli, mushrooms, turkey burgers.
1 point
Breakfast: 2 egg muffins (organic cage free)
Organic strawberries and raspberrys
Lunch: Organic chicken on the bone with vegs ( made in crock pot)
Half avacado
Snack: almonds
Dinner: organic chicken breast. Homemade zucchini chips
Snack: slice of ham and turkey
1 point. 8 hrs sleep, 120 oz water (hot yoga prep), black coffee, 16oz green tea. Breakfast broccoli & 2 hard boiled eggs, lunch nitrate free bacon, tomato, wrapped in romaine lettuce leaves and cauliflower. Dinner organic grass fed rib eye fat trimmed 4oz, avocado, cucumbers and tomatoes. Snack berries coconut and walnuts organic.
Sounds like everything I like but a few extra cals for me then it's a perfect daily meal
Oh and haven't tried hot yoga or any yoga yet but will find some substitute for this leotard shy guy
1—-> 2 hard boiled eggs for breakfast, spinach gril chicken salad with sweet potato fries for lunch, sheesh kabeb(turkey) for dinner, I had few more of the turkey sheesh kabeb after ton’s wod and some mixed fruits , and some seeds for a late nite snack.
1—->3 hard boiled eggs chicken(thigh &drumstick) almonds protein shake tiny piece of meat broccoli n lettuce with Frank's red hot sauce k over half gallon of water (day2 no caffeine…this shit Cray)
1point. 8 hours of sleep and 64 oz of water.
Breakfast: eggs, spinach, bacon with water.
Snack before lunch: almonds and mashed sweet potatoes.
Lunch: grilled chicken with redhot!!
Dinner: more grilled chicken with salad.
1point. 8 hours of sleep and 64 oz of water.
Breakfast: eggs, spinach, bacon with water.
Snack before lunch: almonds and mashed sweet potatoes.
Lunch: grilled chicken with redhot!!
Dinner: more grilled chicken with salad.
1 point. 8 hours of sleep and 64 oz of water.
Breakfast: eggs, spinach, bacon with water.
Snack: almonds & Blueberries and sunflower seeds.
Lunch: steak
Dinner: steak & spaghetti squash.
- this was a full day in NYC. Worked out well.
1 point —> 2 hard boiled eggs for breakfast, spinach grill chicken salad for lunch with sweet potato fries, turkey meat balls for dinner, had few more after the wod with some mixed fruits, plan pumpkin seeds for late night snack
1-64oz. water, 7 hours sleep, scrambled eggs and bacon (organic), organic black tea with a little honey, unsalted pistachios, 3 pieces of uncooked salmon, 3 pieces of uncooked white fish, salad with lettuce only, handful of berries.
Day 2 – 1 point.
7 hours sleep.
over 64 oz water.
Breakfast: green tea, 3 scrambled eggs with baby spinach and leftover salmon.
Snack: Coconut Millk with Raspberries & Blueberries.
Lunch: Baked Chicken with Romaine, Tomato, Cucumber & Avocado.
Snack: TBSP Almond Butter.
Dinner: Grassfed organic burger, portabella mushroom & sweet potato.
1 Point- 2 boiled eggs, grilled steak strips, steves paleo kit, 1/2 avacado with an angus burgers and strawberries.
Dude is that only for Breakfast?
Obviously NOT lol
lol
Arsany Habib Join MCF already bro…Just try it for 3 months I promise you'll love it if u consistently do it for 3 Months come on bro Do It Do It Do It
1 point
Breakfast- 3 strips nitrate free organic bacon 4 tomaotoe slices, lettuce with olive oil drizzle, 6 large strawberries.
Lunch- 2 grass fed beef patties and red hot sauce, 4 tomato slices, 2 clelery stalks, spinach.
Dinner- 1/2 lbs wild caught salmon, sweet potato fries, spinach.
>64oz of water.
8 hrs sleep.
1 point:
Breakfast: red pepper, onion, bacon and egg frittata (baked in a muffin pan), 1/2 cup strawberries.
Snack: 1/2 cup almonds, 1 cup rasberries.
Lunch: Baked chicken (from Monday nights dinner) 1/2 cup sweet potatoes (baked-no oil/no salt), cup of spinach with a pinch of olive oil.
Dinner: Grilled petite fillet ( marinade was simply garlic, steamed broccoli and cauliflower tossed with garlic and olive oil after cooking.
Snacks: 1 cup chopped raw parsnips and cucumbers.
Drinks: 6 oz green tea, 4 0z coffee, 64 oz H20, 8.5 hours sleep.
Note: all ingredients were organic, made in the USA.
1pt. 7.5hrs sleep, over 64oz water. B: mixture of raw pumpkin seeds, sunflower seeds, sliced almonds, walnuts and almond milk. L: plain grilled chicken, 1/2 avocado, streamed broccolli. D: 2 cage free chicken burgers, fresh spinach and hot sauce.
1 point: breakfast bacon and eggs, lunch very dried chinken and almonds, squash and sirloin, more than 64+ oz of water!