Wednesday – 10.10.12 – “HANG-OVER”
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!
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:
LCHF – Swedish do it right! – Eat Like a Swede
G-WOD
Hand release/re-grip of the kipping pullup…(the moment of weightlessness)
PRACTICE THIS FOR 10 minutes…
if you can get your chin over the bar, hold it for 3 seconds and push off the bar (control it with your core) and repeat singles!
W.O.D
“Hang-Over”
(Stole the name from my buddies @ SinCity CF)
21-15-9
Hang Clean (95/65)
Bar Facing Burpee
I like!!!
(1)
B – 2 eggs, 3 pieces nitrate/nitrite free bacon
L – gGrilled organic chicken, paleo turkey meatloaf and steamed broccoli
S – walnuts & blueberry’s
D – grass fed organic sirloin w/ onions & mushrooms in coconut oil
S – blackberry’s, raspberry’s, blueberry’s & strawberry’s
1 point
B: sunflower seeds and almond muffin
L: egg muffin, eggplant breaded with almond flour and fried
Chicken
S: avocado and sunflower seeds
D: eggs and ham
S: berries some olives
1 point
B-paleo blueberry pancake ( almond butter, egg, almond flour, coconut water to thin, blueberries) with a touch of honey for flavor
S- 5 strawberries mixed with coconut shavings
L-grilled chicken salad (no dressing-forgot it at home, blah)
D-Roasted parsnips, sweet potatoe, eggplant, and cherry tomatoes, roasted chicken thigh
S- Pumpkin seeds
Drink-65 oz water, 1 cup green tea
Sleep 7 hrs
1 point
B- eggs
L – omelette with organic salsa, onions, green peppers
D- meat loaf / protein shake
1 point
b/l: steak and mashed cauliflower
dinner: paleo prepared stuffed peppers and broccli-cauliflower chowder w/bacon crumbles
ending:paleo prepared banana pudding
water
How did you make Paleo Banana Pudding?? – Sounds Amazing!
1 can coconut milk
2 large egg yolks
1 teaspoon vanilla extract
1 tablespoon coconut oil
1 tablespoon coconut butter
3 really ripe bananas
1/2 teaspoon cinnamon
whisk coconut milk, egg yolks, and vanilla together over medium heat. stir constantly with whisk until mixture starts to thicken. remove from heat.
in a small frying pan, heat the coconut oil and coconut butter over medium heat and add slightly mashed bananas along with cinnamon. you’re just cooking long enough to let bananas start to caramelize somewhat.
pour coconut milk and egg mixture into food processor or blender along with the cooked bananas and process until smooth and creamy.
empty contents into a bowl and place a layer of plastic wrap directly on the surface. this will prevent a skin from forming.
refrigerate to chill and serve topped with some sliced bananas.
ENJOY!!
1 Point – 96oz Water, 1 Black Coffee – 7 hrs Sleep
Breakfast – Eggs, Bacon, Peppers
Lunch – No Lunch – Was Sick
Snack – Strawberries
Dinner – Organic Pork Chop & Brussel Sprouts (yuck)
Post Wod Protein Shake
1 point
B 2 eggs
L. Chicken breast with veggies
D meat with veggies
S wal nuts
1 point
B: 2 eggs scrambled in pasture butter
S: sunflower seeds
L: Leftover chicken ‘breaded’ in almond flour and fried in coconut oil. Broccoli overload.
S: blackberries and raspberries.
D: grilled chicken. Wasn’t hungry.
LOTS of water.
7 hours of sleep.
(1) Point
B – 2 Hard Boiled Eggs, 3 strips nitrate/nitrite free bacon
L – Organic Chicken, steamed broccoli leftover paleo turkey meatloaf
S – Walnuts & Blueberry’s
D – Grass Fed Steak with Mushrooms and Onions in Coconut Oil
Sleep – 10 Hours (amazing)
Water – tons
1 point
B-3 organic scramled eggs, 4 strips nitrate free bacon
L- 16oz protein smoothie(strawberries and blueberries,about time protein)
D-1lb sirloin steak, sweet potato fries.
Had no appetite after Wednesday’s WOD so only ate half of the sirloin. Will have the rest as Thursday’s breakfast
>64oz water
7 hours sleep
1 point
B: 2 eggs + fruit cup+ almonds
L: Grilled chicken salad
S: almonds
D: grilled chicken
1 point:
B- eggs and bacon black coffee
L- beef jerky and strawberries water
D- paleo style meatloaf and spinach tomato cucumber and strawberries salad
64+oz. water
7 hours of sleep
Day 17
Breakfast-2 eggs, tea
Dinner-pork chop, broccoli, cauliflower
Snack-dark chocolate
Snack-2 scoops of almond butter and pistachios