Wednesday – 10.3.12 – B4B’s Saturday 10/20 @10am!
MCF News:
On Ramp: A new On Ramp class will be starting this Saturday at 11am. If you or anyone you know is interested in starting please email rburo@marlborocrossfit.com or sdalessio@marlborocrossfit.com
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
Link Of The Day:
Calling Shenanigans – Again Faster
Ladies have em…guys love em…no reason not to make it out for this one!
G-WOD:
Tabata - Hollow Hang/Arch Hang
W.O.D
30 Wall Ball (20/14)
Then…
5 RFT
10 Chest to Bar Pull Up
5 Power Clean (155/95)
then..
30 Wall Ball
1 point: 7 hours of sleep, 64+ oz of water.
B- bacon and eggs, some berries and coffee with coconut milk.
L- strawberry and veggi salad & water an some almonds.
D- baked chicken with sautéed unions, tomatoes and mushrooms with avocado and water.
LNS- berries and water
Rick the name brand is SO Delicious original! But i messed up an this is for tuesday not wednesday.
Coconut milk usually filled with sugar and preservatives…what brand?
0
1 point
Breakfast: mushroom and spinach omelet
Snack: sunflower seeds
Lunch: grilled chicken and avocado. Blackberries and golden raspberries.
Snack: walnuts and almonds.
Dinner: grilled chicken and a sweet potato (after a wod).
Lots-o-water.
7 hours of sleep.
1 point
B: mixed nuts
S: almonds
L: chicken sausage, broccoli, 1/2 avocado
S: almonds
D: plain chicken and sweet potatoe
Over 64 oz water
7.5 hours sleep
B: 2 eggs + fruit cup+ almonds
L: grilled chicken salad + fruit cup
S: 2 servings of almonds
D: grilled chicken
S: burger no bun + salad + fruit cup
1 point
B – 2 eggs
L – mashed avocado and grilled chicken
S – protein shake
D – steak, sweet potato, broccoli
Desert – paleo Nutella (what’s up!) w/ berries
1 point
B-2 scrambled eggs, 2 slices of bacon
s-1 cup of raspberries and pumpkin seeds
L-grilled chicken breast with tomato and lettuce
D-Rosemary and mushroom chicken, mashed cauliflower
Sleep 8 hours
Drink 64 ounces H2O.
1 point
Day 10-1 point
Breakfast-raw almonds, strawberries, blueberries, black tea
Lunch-scrambled eggs, black tea, avacado
Snack-berry fruit drink
Dinner-chicken broth, slice of turkey
Water-64, sleep-7
(1) Point
B – 3 HB Eggs, 3 pieces bacon
L – small portion of grilled chicken, and 3 pickles
S – Baby Carrots
D – Pork Chop (organic) w/ Jalapenos and Baked Sweet Potato
S – Celery Stalk w/ Almond Butter
1 point
B: 2 egg muffins and zucchini pancake
S: almond muffin
L: left over chicken and cauliflower rice
S: almonds
D: organic chicken sausage with zucchini
B: 2 eggs with 3 slicesbacon, black coffee
L: chicken/veggie soup, green tea
S: blueberries, raspberries, coocnut & almonds
D: grassfed burger, eggplant, 1/2 sweet potato
64oz water
7hrs sleep
1 Point – 7 Hrs Sleep – 84oz Water – 1 Starbucks Black Coffee
Breakfast – Steak (Filet Mignon Organic Grass Fed)4oz & Raw Yellow Organic Bell Peppers
Lunch – Leftover Roast Again (still yummy) w Steamed Broccoli & Cauliflower
Snack – Handful Almonds & 1 cup Strawberries
Dinner – Organic Wild Shrimp Sauteed in Coconut Oil over Sauteed Garlic & Spinach (used Ghee to sautee)
Post Wod – Protein Shake
1 point–> breakfast (wasnt hungry) had a bottle of water then few olives and for dinner i had a bowl of egg plant soup with a hamburger and hot sauce
1 point
breakfast: 2 eggs scrambled w/bacon
lunch: rib eye steak salad w/spinach, tomatoes, onions and portabella mushrooms and a side salad too
dinner: paleo meatloaf and mashed cauliflower
snack: paleo blueberry muffin w/kerrygold butter
water
1 point
B- leftover strip sreak from yesterday’s dinner,6 large strawberries, handful of shelled sunflower seeds
L-1lb of chicken breast cooked in coconut oil, coated with almond flour and unsweetened shredded coconut, tomato slices
D- 10 wild caught shrimp sauteed in coconut oil, with chili powder, garlic and cayene pepper,salad with EEVO
>64oz water
8 hours sleep
1 point!