Wednesday – 10.24.12 – Turkish Get Up
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.
Link of The Day:
Finding your spark (its the little things) – Diesel Fitness
KT – Nice lock out!
Pick up the bar Adel!
Warm Up with Turkish Get Up progression
then..
2 min max TGU (R)
rest 1 min
2 min max TGU (L)
W.O.D
10 Min AMRAP
10 Single Arm Russian KB Swings (53/35)
10 Box Jump (24/20)
then…
Run 1 mile
Hey, you MCFers just checking in, hope all is well up in NJ. The NEW BOX looks like its huge. (Thats what she said!) I miss you guys like crazy hopefully I will be up for the holidays and be able to drop in for a WOD or two or three, (Rick, the good old days). I’m always checking the website, witch looks sick by the way. Everyone looks like they are working hard (Dennis finally got that chin above the bar!!! NICE) and looking good. Everything down here in sunny south FL is going awesome with work and school. If anyone is coming down to the west palm or Boca Raton area get in contact with me and feel free to drop in at Crossfit Boynton Beach.
Love you guys at MC. Special thanks to Rick and Sal for getting me involved in Crossfit you changed my life more then you will ever know.
Mikey
P.S. I love you to Dennis!! Thanks for pushing me so hard during WODs your the man!
Mikey, So nice to hear from you!! Glad you are doing well! We miss you!
1 point
B: 2 eggs scrambled in Kerry Gold.
L: Grilled chicken. Spinach and sundried tomato sauteed in garlic and coconut oil.
S: strawberries.
D: coconut chicken. Broccoli and cauliflower.
LOTS of water.
7.5 hours of sleep.
1 pt
B: raw nuts
S: almond butter/celery
L: grilled chicken, broccoli, 1/2 avocado
S: almonds
D: grilled pork chop, 2 small sweet potatoes
64+ water, 8 hrs sleep
(1) Point
B – 3 HB Eggs, 3 Pieces Bacon
L – 3 chicken sausage, steamed kale, avocado
S – Macadamia Nuts
D – Lamb (sauteed in bacon fat) Steamed Broccoli & sweet potato
Plenty of water
8+ Hours of Sleep
1 Point
B-Leftover coconut crusted chicken from Tuesday’s lunch
L- 1 wild caught salmon burger, 1 grass fed beef pattie with tomato slices and onion and red hot sauce
D- post WOD 12 oz protein smoothie w/ strawberries and raspberries, 12 grilled chicken wings.
7 1/2 hours sleep
>64oz water
1 point
2 eggs + fruit cup
steak + salad
fruit cup + salad
grilled chicken salad
fruit cup
1 point
b-strawberry, raspberry, coconut water smoothie
l-arugula, golden beat, onion salad tossed in olive oil and topped with grilled shrimp.
d-1 grilled chicken breast ( not hungry)
S-(post wod) 1 small baked sweet potatoe
D-64 ounces
Sleep 7 hours
Note: very week at WOD. Did not eat enough today.
1 point:
B- 3 eggs and bacon, black coffee
L- broc and leftover baked chicken
D- baked chicken and vegis
64+ oz. of water
9 hours of sleep
scrambled eggs
chicken with almond meal, eggplant and zucchini
avocado
chicken with almond meal, eggplant and zucchini
strawberries
almond muffin
above should be 1 point