Wednesday – 9.26.12 – “Annie”
MCF News:
Paleo Challenge:
Day 3 of the challenge and after glancing at the posts it looks like you are all crushing it so far! One meal at a time, one day at a time….Stay strong and keep it up…Big changes happening!
Everyone should have the email copy of the presentation with the benchmark/performance goal intake at the end. Please fill this out and email it back to us (rburo@marlborocrossfit.com) by Sunday! Weigh in and body fat can be taken at the gym and must be verified and documented by us before being included on your intake.
Barbells for Boobs: The event is going down sometime in October (depending on our MOVE IN date! We have a page set up under Marlboro CrossFit (search us after you create an account/www.barbellsforboobs.com). Stay tuned for event details.
Link of The Day:
Shortage of Bacon?!!! – Huffington Post
Truth behind vitamin water – Natural News
Angela – Thruster – Fran – Nuff Said!
Ali – Mid Fran – Great Job!
W.O.D
Benchmark Day #2
Max Effort 500m Row
Max Effort 400m Run
then…
“Annie”
50-40-30-20-10
Double Under
Abmat Sit Up
B – 3 Cage Free Organic hardboiled eggs, 2 strips Nitrite/Nitrate free Bacon.
L – Pork Sweatbreads, Bacon, fried egg, frisee, some slices and proscuito, chorizio, lomo, soppersat. All free range meets (not sure if this is good or not, but I ate at a restaurant, so it was tought).
D – Kale w/ Organic Free range whole roasted chicken (about 1/2).
S – 20 Almonds.
S – 5 Strawberry.
Tons of water.
6 hours sleep.
Not sure if this worth a point or not.. What do you think?
Day3 1 point.
Breakfast: 4 hard boiled eggs.
Lunch: 2 servings of almonds and fruit cup.
Dinner: Pork shop.
Post work out: pork shop and salad.
64+ oz water. 7 hrs of sleep.
1pt. 7.5hrs sleep. Over 64oz water. B: raw nut mixture and almond milk. L: 21/2 pieces of plain grilled chicken and steamed broccolli. D: plain grilled chichen, hard boiled egg, fresh spinach, hot sauce. S: 2 handfuls of raw almonds, abouypt time shake with almonfpd milk
Day 3: 1 point.
7 hours sleep, 64 oz water B: 2 scrambled eggs with baby spinach & tomatoes, green tea, black coffee L: Chicken/Veggie Soup S: raw almonds, organic blueberries & unsweetened coconut flakes D: Salmon with zucchini & tomatoes w/fresh garlic & Kerrygold butter.
1 point.
Breakfast – crepes. made with coconut and almonds flours, ghee and honey, and berries.
Snack – almonds & blue berries.
lunch/dinner (eaten around 3:30) – spinach salad with grilled chicken, avocado and green peppers. olive oil drizzle w/ garlic.
post MCF crushing wod – protein 'green' shake. protein and green vibrance.
1 point!
BREAKFAST: (same as carl).
SNACK: strawberries.
LUNCH: grilled chicken salad with olive oil and green peppers.
DINNER: grilled chicken, strip of homemade beef jerky, and franks red hot original. (and of course my 7 hours of sleep and well over 64 oz of water).
1 pt.
Breakfast: Protien shake blended with coconut milk and blackberries.
Lunch: left over spaghetti squash with crushed tomatoes.
Snack: Pumpkin seeds.
Dinner: Plain grilled shrimp over sauteed fresh spinach, mushroom, garlic, onions sauteed iin ghee. 1/2 sliced avocado on side.
64+ ozs of water.
Sleep >7
(1) breakfast: mixed berries w. almond milk lunch: sauteed chicken and cauliflower, broccoli, onions, and carrots (in coconut oil) dinner: 1 egg w. peppers, olives, and onions.
1 point: 4 baked cupped eggs wrapped in bacon for breakfast, lunch grilled chicken, avocado and strawberries, dinner,spaghetti squash, scrambled eggs and onions, 64+ oz. water, 7hours of sleep + a nap!!!
1 point…
Breakfast: 3 strips bacon (not very hungry).
Snack: walnuts and raspberries.
Lunch: mixed greens and baked chicken.
Snack: celery with almond butter.
Dinner: grass-fed flank steak and roasted brussels sprouts.
>64 oz water.
7 hours of shut eye.
Sometimes for breakfast I bake a grilled cheese and put a slice or two of honey roasted turkey on there and for lunch I make tuna with honey mustard and sweet peppers instead of mayo. Both are pretty good, just sharing workout food info.
No dairy Kirk!
1—> 3hard boiled eggs 1/4 broccoli head 2small cucumbers from the garden what what haha 1 gallon water 8 hours of sleep 7 broiled small drum sticks (I know I need variety n berries…I'm going shopping for awesome paleo Sunday n crazy amount of berries)
Sry forgot 1 large BLACK iced coffee
Sry math wrong 7 hours of sleep not 8 …to tired to think
1 point: 64+ oz's water. 7.5 hours of sleep. Breakfast: nitrate/nitrite free bacon and 2 o-3 organic eggs; snack: strawberries and blueberries. Lunch: Garden salad (lettuce, spinach, cukes, brocc, cherry tomes, chicken breast, extra virgin olive oil); snack: Spoon of almond butter: Din-Din: Grilled boneless skinless chicken breasts with franks red hot, steamed broccoli.
1 point –> 2 hard boiled eggs with 2 left over turkey (meat balls) mixed fruits for snacks, a big grill chicken salad with bacon then had half of a pork chop and bowl of mixed fruits
1 point
Breakfast: 2 hardboiled eggs, 4 strawberries, 1 slice bacon. Morning snack: handfull of almonds Lunch: Spinach and arugula salad topped with mushrooms, peppers, 1 grilled chicken breast and an avacado dressing (1/2 avacado, cilantro, olive oil). Dinner: 2 grilled lamb chops, grilled veggies: red peppers, onions, zucchini, tomatoes tossed in olive oil and garlic after cooking. Snack: 1/2 cup rasberries. Sleep: 8.5 hours, Water >64 ounces. 1 cup coffee.
Day 3: 1 point.
Breakfast: 4 strips of bacon. Lunch: Organic chicken topped w/ fresh avocado. Snack: Almonds. Dinner: Steak!
Over 64oz water and 7 hour sleep.
1 point- breakfast : 2 scrambled eggs with beef patties. Snacks: steves paleo krunch bat and raw almonds lunch: whole chicken breast. Dinner: grass fed sirloin steak with steam vegetables.
1 Point – 7 hrs Sleep – 80 oz Water, 1 Green Tea. Breakfast – Almonds & Blueberries, Lunch Grilled Chicken with steamed Brocc & Cauliflower, Dinner – Garden Salad (Lettuce, Black Olives, Tomato, Hard Boiled Egg, Cucumber) with Garlic Olive Oil & Lemon Juice.
1 point
Breakfast: 2 slices of bacon 2 scrabbled eggs
Snack: few almonds with strawberries n raseberries
Lunch: 1 piece of chicken on the bone with vegs
Snack: half avacado
Dinner: half chicken breast, sweet potato
All water and sleep
1 point
Breakfast- 4 organic egg omlete with peppers, tomato, onion. Raspberries amd strawberries.
Lunch- 1lb grilled chicken cooked in coconut oil and mixed with celery, onions, peppers, cilantro and red hot sauce.
Dinner. 1/2 lb wild caught tilapia, tomato slices and celery stalks.
>64oz water
9 hours sleep.
Can anyone tell me where to get organic coconut milk? I saw some online at Whole Foods but the label said it contained sugar.We are supposed to be staying away from sugar for the challenge. Is there any that is sugar free? Thanks.
Day 3 – 1 point (7 hours sleep, 64.oz water).
raw almonds, scrambled eggs, tomatoes, black tea, salad with lettuce, tomato, cucumber, onion, grilled chicken, little olive oil, berries, chicken, steamed broccoli, cauliflower, guacamole (all organic).
1
turkey bacon and eggs, coffee touch of cream
apple
Fruit smoothie
Sunflower seeds
Ham steak, fresh veggies grilled with shallots and garlic, sweet potato.
7 hrs sleep
No alcohol.
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