"Furious activity is no substitute for understanding."
-H.H. Williams
8:30am:
- 5 blocks eggs 2 whole & 6 whites
- 4 blocks sweet potato & spinach
- 8 blocks (4) olive oil & (4) avocado
12:30pm:
- 5 blocks beef jerky
- 5 blocks dried cranberries & beer
- 11 blocks (8) roasted almonds & (3) raw pecans
9:00am-4:30pm: Mountain Session 2
4:30pm:
- 2 blocks grilled salmon
- 2 blocks salad w/ tomatoes & cucumbers & Grey Goose on the rocks
- 2 blocks dry roasted almonds
8:30pm:
- 5-6 blocks baseball steak
- 5 blocks (2) steamed veggies (3) red wine
- No added fats
10:00pm: 1 scoop of ice cream
11:00pm: 2 glasses of red label on the rocks
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"If you wish to achieve worthwhile things in your personal
and career life, you must become a worthwhile
person in your own self-development."
-Brian Tracy
10:00am:
- Death by Treadmill
- 50-40-30-20-10: Stiff legged sit ups
- 20-20-20-20-20: Push ups
12:30pm:
- 4 blocks ground beef
- 4 blocks yam fries & salad
- 8 blocks mixed raw nut
12:30-6:00pm:
- 5 Chilled Patron Shots
- 6 double grey goose on the rocks
5:30pm:
- Small bowl of clam chowder
9:00pm: Mongolian Grill:
- Extremely unmeasured paleo friendly meal.
- approx. 3.2lbs. (NO JOKE)
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This are previous blog topics that I have written and wanted to bring up for review. Enjoy!
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"Only the mediocre are always at their best."-Jean Giraudoux
8:30am:
- 5 blocks 2 whole eggs & 6 egg whites
- 4 blocks (3) sweet potato (1) spinach
- 8 blocks (4) avocado & (4) olive oil
- Drink: Double White Russian
9:00am-3:00pm: Hardcore Snowboarding session!!!
12:30pm:
- 5 blocks beef jerky
- 3 blocks dried cranberries
- 11 blocks (8) dry roasted almonds & (3) raw pecans
6:30pm:
- 5 blocks pork striploin
- 1 block broccoli & carrots
- No added fats
Again a whole mess of alcoholic tasty beverages! ;)
11:30pm:
- 1 slice of supreme pizza approx (4) blocks.
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""NOW" is the operative word. Everything
you put in your way is just a method of putting off the hour when you could actually be doing your dream. You don't need endless time and perfect conditions. DO IT NOW. DO IT TODAY. Do it for twenty minutes and watch your heart start beating."
-Barbara Sher
I am leaving for Whistler, Canada today to spend a week on a glacier with a board strapped to my feet. I wanted to leave you all with the quote above. Read it and believe it.
.
My goal is to remain 100% Paleo-Zone minus the alcohol of course and an occasional cheat. (I am on vacation!)
"Eat Perfect and drink like a Buffalo."
A few pictures from last year in Whistler!
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Happiness in intelligent people is the rarest thing I know.
-Ernest Hemingway
Rest Day.
5:00am:
- 4 blocks eggs
- 4 blocks sweet potato
- 8 blocks almond butter
9:30am:
- 5 blocks beef jerky
- 3 blocks sweet potato
- 11 blocks (8) roasted almonds & (3) Raw pecans
1:30pm:
- 5 blocks beef jerky
- 0 blocks carbs
- 11 blocks (8) roasted almonds & (3) pecans
2:00pm-4:00pm: A lot of single malt aged oak MaCallan Scotch. Delicious.
4:00pm:
- 5 blocks dried chili mango slices
8:30pm:
- 5 blocks chicken & ribs
- 2 blocks large salad
- 0 blocks added fat
- Drinks: 2 Pints of Keith's Pale Ale & 2 "Rocky Mountain Bear Fuckers"
- RMBF consists of Bacardi 151, Tequila, & Jack Daniels (Our Whistler tradition.)
A whole mess of booze! Round 1! We hit the mountain at 8:00am!
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"GENEROSITY is giving more than you can; PRIDE is taking less than you need."
-Kahil Gibran
10:00am:
- 4 blocks pork loin
- 4 blocks (3) yellow squash & (1) red plum
- 8 blocks almond butter
2:30pm:
- 5 blocks chicken
- 3 blocks salad w/tomatoes, shredded carrots, & raw broccoli, & vegetable soup w/ sweet potato, squash, & zucchini
- 10 blocks dry roaster almonds
5:30pm:
- 4 blocks chicken
- 3 blocks sweet potato
- 4 blocks raw brazil nuts
6:00pm: Beginners Crossfit:
- WU: Wall ball partner throws
- Tech: SP-PP-PJ
- WOD: 500m Row-21 PP, 500m row-18PP, 500m row-15PP, 500m row-12PP
7:00pm: Crossfit:
- WU: "Dolly Hell"
- WOD: Linda Lite (200lbs Dead, 150lb BP, 100lb Clean) 11:28
9:00pm:
- 5 blocks (2) whole eggs (6) egg whites
- 4 blocks (3) blanched then baked brussels sprouts & (1) sauteed spinach
- 12 blocks (4) dry roasted almonds, (4) almond butter, (4) olive oil
Total Blocks: 18P/14C/34F
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"Mosquitos can ruin the hunt for big game."
-David Allen
Basically, what this is saying is to be aware of the little things that get in the way and distract your focus from the goal. Stay focused and stay on tract or you will find yourself further and further from your goal.
9:45am:
- 5 blocks 3 whole & eggs 4 egg whites
- 4 blocks (3) brussels sprouts & (1) red plum
- 8 blocks almond butter
2:00pm:
- 4 blocks chicken
- 4 blocks salad: tomatoes, peppers, & broccoli, & broccoli soup
- 8 blocks raw macadamias
5:30pm:
- 2 blocks pork loin
- 2 blocks red pear
- 4 blocks raw brazil nuts
7:00pm: Crossfit:
- WU: jump rope & weighted push ups
- WOD: Amrap in 20 mins (6 1/3 rounds)
- 3 single arm ball slams (each side)-200m sprint
- 6 single arm KB snatches (each side)-200m sprint
- 9 bench jumps overs- 200m sprint
9:00pm:
- 5 blocks filet mignon
- 5 blocks spinach salad, green beans, & fruit (cantaloup, strawberries, & blackberries)
- 10 blocks (2) olive oil, (4) avocado, (2) macadamias, & (2) almonds
Total blocks: 16P/15C/28F
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"Art is science made clear."
8:00am:
- 3 blocks 3 whole eggs
- 3 blocks sweet potato & chopped peppers
- 6 blocks raw walnuts
10:00am: Death by Treadmill
11:00am:
- 3 blocks protein
- 3 blocks carbs
- 3 blocks raw walnuts
1:30pm: Crossfit: Mainsite WOD:
- 500m row-21 115lb. push press
- 500m row-18 115lb push press
- 500m row-15 115lb push press
- 500m row 12 115lb push press
- Time: 10:08
3:00pm:
- 5 blocks 3 whole eggs 4 egg whites
- 5 blocks plum, pear, brussels sprouts
- 8 blocks (4) avocado & (4) raw pecans
7:00pm:
- 3 blocks protein
- 3 blocks carbs
- 4 blocks fat
10:00pm:
- 5 blocks pork loin
- 4 blocks brussels sprouts
- 8 blocks (6) olive oil & (2) green olives
Total blocks: 19P/18C/29F
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10:00am: Crossfit:
- WOD: Nancy plus Deadlift Burpee games WOD:
- 400m Run-15 (95lb) OHS- 5 (285lb.) deadlifts- 10 Burpees for 5 rounds: Time 18:44
1:30pm:
- 5 blocks 3 whole eggs & bacon
- 4 blocks chilies & paleo waffle
- 4 blocks avocado
5:00pm:
- 14 blocks raw Brazil nuts
7:30pm:
- 5 blocks sashimi, lobster, & shrimp
- 2 blocks salad & seaweed
- 2 blocks avocado
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9:00am:
- 2 blocks 2 whole eggs
- 2 blocks broccoli
- 2 blocks raw walnuts
10:00am: Crossfit:
- WU: Ring supports for time
- WOD: 7 Rounds: 7 Burpees-7 Pullups-7 Handstand Pushups: Time 12:34
12:30pm:
- 5 blocks ground buffalo
- 4 blocks brussels sprouts
- 8 blocks raw pecans
4:30pm:
- 2 blocks ground buffalo
- 1 block plum
- 2 blocks raw walnuts
6:30pm:
- 2 blocks 2 whole eggs
- 4 blocks raw almond butter
9:00pm:
- 5 blocks beef
- 1 blocks boiled broccoli
- 4 blocks walnuts
10:00pm-1:00am: Drank an insane amount of alcohol!
1:30am: In n Out: Protein Animal Style
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"No one lives long enough to learn everything they need to learn starting from scratch. To be successful, we absolutely, positively have to find people who have already paid the price to learn the things that we ne
ed to learn to achieve our goals."
-Brian Tracy
11:00am:
- 5 blocks (3) ground buffalo & (2) whole eggs
- 2 blocks red pear
- 8 blocks raw pecans
- 6 blocks (2) olive oil (4) raw macadamias (replacement fats)
12:00pm: Thrusters:
- 95x5x1
- 115x5x1
- 145x3x3
- 165x2x2
- 195x1
- 200x1
1:00pm: Play time at G.O.
"Airtime"
4:30pm:
- 5 blocks (2) whole eggs & (6) egg whites
- 2 blocks 1 red plum
- 14 blocks raw Brazil nuts
9:30pm:
- 4 blocks fish
- 4 blocks (1) veggies & (3) B-day cake
- 30 blocks cashews
Total blocks: 14P/8C/58F
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"It doesn't make any difference whether what you face is something that affects your work, your personal relationships, your sense of security, your appraisal of self-worth, or your appearance--the way you think about your situation largely determines whether you will do anything about it and what you will do."
-Arthur Freeman
I have recalculated my food Rx and will be experimenting with the following formula: 20P/16C/32F and on rest days remove 1 carb blocks per meal and replace with 3 fat blocks while maintaining Paleo Zone requirements. I am increasing my protein to see if this will help me increase my power output and increase my strength as a whole. Previous Rx was 16P/16C/16F then experimented with doubling fats. We will review progress in 2 weeks.
Rest Day
8:30am
- 5 blocks 2 whole eggs & 6 egg whites
- 3 blocks (2) sweet potato & (1) red plum
- 8 blocks (4) live oil & (4) light coconut milk
1:30pm:
- 5 blocks turkey
- 3 block (1) cauliflower & (2) red pear
- 8 blocks raw brazil nuts
5:30pm:
- 5 blocks turkey
- 1 blocks broccoli (added 6 blocks of fat for sub. raw walnuts)
- 20 blocks (8) raw brazil nuts, (6) raw walnuts & (6) raw macadamias
9:30pm:
- 5 blocks ahi tuna steak
- 3 blocks (1/2) arugula & baby spinach salad, (1/2) broccoli slaw, & (2) dried mango spears
- 8 blocks (4) olive oil & (4) raw macadamias
Total blocks: 20P/10C/44F
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"You cannot change your destination overnight, but you can change your direction overnight."
-Jim Rohn
12:30pm:
- 4 blocks turkey
- 2 blocks (1) cauliflower & (1) plum
- 14 blocks raw brazil nuts
3:30pm:
- 4 blocks turkey
- 2 blocks (1) broccoli & (1) plum
- 14 blocks
5:00pm: Squat Cleans:
- 185x1
- 205x1
- 225x1
- 235x1
- Felt good just ran out of time.
6:00pm: Crossfit Beginners Class:
- WU: Slam Ball Ladder
- Tech: Back Squat
- WOD: "Nancy" w/ back squat instead of OHS
7:00pm: Crossfit:
- WU: Push up ladder, handstand practice, precision jumps
- WOD: "Helen" 7:45
8:30pm:
- 4 blocks turkey
- 6 blocks (2) broccoli, (1) sun dried tomato, & (3) dried cranberries
- 14 blocks raw walnuts
11:30pm:
- 2 blocks (1) hard boiled egg & (1) turkey
- No carb blocks
- 6 blocks (4) raw macadamia & (2) raw brazil nut
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"Advanced preparation, creates future opportunity."
-Ruben Rojas
8:30am: Crossfit: Active Rest
- WOD: Bas Rutten CD 10 rounds!
9:30am:
- 4 blocks 3 whole eggs & 1 oz ground beef
- 2 blocks tomatoes, bell peppers, onions, & spinach
- No fat
2:30pm:
- 4 blocks (4) hard boiled eggs
- 2 blocks brussels sprouts
- 16 blocks (8) raw almond butter & (8) macadamias
6:30pm:
- 5 blocks beef & chicken
- 1 blocks tomatoes & lettuce
- 20 blocks raw almonds
8:00pm:
- 2 blocks beer
- 1 blocks tequila
10:30pm:
- 2 blocks hard boiled eggs
- 1 blocks plum
- 20 blocks raw almonds
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"Every SECOND Counts!"
12:00pm:
- 4 blocks of 1 whole egg & beef roast
- 2 blocks strawberries
- 12 blocks raw brazil nuts
6:00pm:
- 4 blocks tri-tip
- 2 blocks tomatoes, onion, & tabouleh salad
- 10 blocks raw almonds
7:00pm: Crossfit
- WU: Jog
- WOD: 21-15-9: Row-Thrusters-SDHP-Ball Slam-Burpees-Wall Ball- Box Jump
9:00pm:
- 4 blocks 1 whole egg & beef roast
- 2 blocks plums
- 10 blocks almond butter
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10:00am Crossfit:
- WU: Parkour Drilling
- WOD: 50-40-30-20-10 Double unders 7 sit-ups
- 5- 5- 5- 5-5 275lb deadlift
- 10- 10-10-10-10-10 Burpees Time: 14:27
Post questions & thoughts to comments!
9:00am:
- 2 blocks 2 whole eggs
- 2 blocks dried apple rings
- 4 blocks olive oil & walnuts
10:00am: Crossfit:
- WU: Handstands & blasters
- WOD: "29 F.Y.O.!"
- 400m Run- 29 1/2BW Man Makers- 29 single leg box jumps-29 WB (2fers)- 29 Handstand burpees- 29 135lb squat cleans-400m Run: Time: 26:00
1:00pm: Yes, I am continuing in the B-day celebrations. Tomorrow Paleo-Zone resumes!
- 1 slice thin crust pizza
- Salad
5:00pm:
- 4 blocks chicken & 2 whole eggs
- 10 blocks (6) raw walnuts & (4) olive oil
9:00pm:
- 4 blocks flank steak
- 2 blocks grilled tomatoes, bell peppers, & onions
- 4 blocks olive oil & butter.
Brownie and chocolate covered strawberries for dessert...YUM!
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February 13, 1980 was the day of my birth and look where I am today 29 years later...Who would have thunk? Ummm wait a minute...... :/
12:01am: DELICIOUS CHOCOLATE CAKE! W/ CHOCOLATE COVERED STRAWBERRIES......YUMMMMMMM! THANK YOU JENA!!!
10:00am:
- 2 blocks 2 egg whites & 1 whole egg
- 2 blocks chocolate cake (YES IT'S MY B-DAY NO PALEO TODAY!)
- 6 blocks raw walnuts
1:00pm: Colombian Lunch!
- steak, chicharron, chorizo, empanada
- tostones, maduros, arepa
- avocado
4:00pm: Crossfit:
- 45 Double unders-45 135lb. Squat Cleans- 45 ring dips- 45 Double unders
- Total time: 10:49
- 20 Rev BE & L-raises 5 rounds
6:00pm:
- 2 blocks 2 whole eggs
- 2 blocks cake
- 2 blocks olive oil
8:00pm:
- It all went down hill from here..... Lots and lots of alcohol, Filet Mignon veggies, Ceviche, more alcohol (everything and anything), then more delicious chocolate cake!!!
1:30am:
- The alcohol needed something to soak it up and guess what McDonalds to the rescue. Dbl cheesburger and fries!!!
Thank you all who made my birthday wonderful. I love you all!
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"Between stimulus and response, one has the freedom to choose."
Rest Day
10:00am:
- 4 blocks 3 whole eggs & bacon
- 3 blocks cantaloup, honeydew, & pineapple, & chopped tomatoes & bell peppers
- 11 blocks (4) avocado & (7) raw macadamias
2:00pm:
- 4 blocks chicken
- 4 blocks (2) brussels sprouts & (2) dried apple rings
- 8 blocks raw macadamias
6:00pm:
- 4 blocks chicken
- 4 blocks (2) broccoli & (2) dried apple rings
- 8 blocks raw macadamias
10:00pm:
- 4 blocks chicken
- 4 blocks (2) asparagus & (2) dried apple rings
- 8 blocks raw walnuts
11:00am:
- 4 blocks almond butter
Total blocks: 16P/15C/39F
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"If YOU don't design your own life plan, chances are that you'll fall into SOMEONE else's plan. And guess what they have planned for you? NOT MUCH!"
-Jim Rohn
9:00am:
- 4 blocks 2 whole eggs & 4 egg whites
- 2 blocks chopped bell peppers & dried apple rings
- 12 blocks (8) almond butter & (4) coconut milk
2:00pm:
- 4 blocks chicken
- 4 grilled eggplant, roasted tomato, grilled pepper, cucumber & tomato salad
- 12 raw almonds
5:00pm:
- 4 blocks chicken
- 4 blocks (3) brussels sprouts (1) plum
- 10 blocks raw almonds
6:00pm: Crossfit Beginner's
- WU: Burpee Ladder (add 1 Burp per minute on the minute up to 10)
- Tech: Kipping Pull-up Progression
- WOD: TKO: 40 Tornado Ball, 20 KBS, & 15 Deck Squats (4 Rounds)
7:00pm: Crossfit:
- WU: 10 mins continuous jump rope
- WOD: "Mary": 5 HSPU-10 Pistols-15 Pull ups AMRAP in 20 mins 7 rounds
9:00pm:
- 4 blocks salmon
- 4 broccoli, spinach, tomato, cantaloup, & dried apple rings
- 8 blocks of raw almond butter
Total Blocks: 16P/14C/42F
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"Much of the stress that people feel doesn't come from having too much to do. Tt comes from having not finishing what they have started."
7:30am:
- WU: 20 min run
- WOD: Heavy Deads: 135x15-225x10-275x5-315x3-365x1-375x1-385x1
- Didn't feel it so didn't go through with the entire Rx'd WOD.
9:00am:
- 4 blocks 4 whole eggs
- 6 blocks (4) sweet potato, (1) plum, (.5) sun dried tomatoes, & (.5) chopped peppers
- 4 blocks avocado
1:00pm:
- 4 blocks chicken
- 2 blocks broccoli slaw & mixed baby greens
- 12 blocks raw walnuts
5:00pm:
- 4 blocks chicken
- 2 blocks apple
- 12 blocks raw macadamias
7:00pm: Crossfit:
- WU: Running Ball Slam throws, throwing relay station
- WOD: 7 rounds of 7 push jerks (135lbs.) & 7 pull-ups; Time: 7:14
9:00pm:
- 4-5 blocks chicken
- 6 (3) dried craisins, (1) egg plant salad, (1) greens, (1) strawberries
- 2 blocks chopped almonds
2:00am:
- 2 blocks buffalo jerky
- 1 blocks dried apple rings
- 10 blocks raw macadamias
Total block count: 18P/17C/40F
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"Ask advice from everyone, but act with YOUR OWN mind."
REST DAY!
8:30am:
- 4 blocks 2 whole eggs & 4 egg whites
- 2 blocks spinach, chopped peppers, & 1 plum
- 10 blocks (4) avocado & (6) almond butter
1:30pm:
- 4 blocks salmon
- 3 blocks celery root, broccolini, & dried apple rings
- 12 blocks (6) raw walnuts & (6) raw macadamias
5:30pm:
- 4 blocks chicken
- 4 blocks bell peppers & tomatoes
- 10 blocks (4) Olive oil & (6) raw almonds
7:00pm:
- 1 block coconut milk
9:30pm:
- 4 blocks chicken
- 4 blocks (2.5) Brussels Sprouts, (.5) sun dried tomatoes, & (1) plum
- 8 blocks (4) olive oil & (4) avocado
Total blocks: 16P/14C/41F
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"He that is proud eats up himself; pride is his own glass, his own trumpet, his own chronicle."
-William Shalespeare
7:30am:
- 4 blocks eggs
- 2 blocks apple
- 8 blocks almonds
12:30pm:
- 4-5 blocks ground beef
- 2 blocks tomatoes & lettuce
- You can make a Paleo meal anywhere and everywhere! (See Pic Below) STOP MAKING EXCUSES!
3:00pm:
- 4 blocks eggs
- 2 blocks bell peppers & onions
4:00pm:
- 2 blocks craisins
7:00pm:
- 4-5 blocks Panang Red Curry Beef
- 3 blocks steamed broccoli
- 2 blocks coconut milk
10:00pm: Glutten Free Think Bar
- 3 blocks protein
- 3 blocks carbs
- 3 blocks fat
Total blocks: 19P/14C/13F
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"If you fail to plan, you plan to fail."
10:00am: Crossfit:
- WU: Lunging Ball Slams & Push-ups 40 reps
- WOD: 40 MoFo: HPC-FS-RL-LL-PJ-OHS: (105lbs. 27:34)
12:00pm:
- 5 blocks 3 whole eggs 5 egg whites
- 6 blocks (3) Sweet potato, (1) plum, (1) strawberries, (1) cabbage & broccoli slaw salad
- 4 blocks avocado
3:00pm:
- 5 blocks chicken
- 2 blocks craisins
- 15 blocks raw almonds
9:00pm:
- 5 blocks beef & venison
- 1 Negra Modelo, 5 NorCal Margs.
- 13 blocks raw almonds & guacamole
12:00am: A WHOLE MESS OF CHOCOLATE CAKE!
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"You cannot THINK and LISTEN at the same time."
10:30am:
- 4 blocks 2 whole eggs 4 egg whites
- 3 blocks (2) Sweet Potato & (1) Celery
- 12 blocks (8) Almond Butter (4) raw macadamias
1:00pm: Crossfit.com WOD:
- SP:1-1-1-1-1: 135-145-150-150-165
- PP:3-3-3-3-3: 165-165-165-165-175
- PJ:5-5-5-5-5: 155-165-165-175-185
- GHD: 20-20-20-20-20
- Quick Burner: "TKO" 50 Tornado Ball, 25 KBS (red), 10 Burpees x 5 rounds: Time:14:41
5:00pm:
- 4 blocks 2 whole eggs 4 egg whites
- 8 blocks (5) Sweet Potato, (1) dried apple rings, (2) Plum
- 1 blocks raw walnuts
- PWO MEAL: Increase carb blocks, reduces fat blocks
9:30pm:
- 5 blocks salmon & albacore
- 4 blocks broccoli, asparagus, spinach, 2 shots tequila
- 14 blocks (10) raw macadamias (4) coconut milk
Total Blocks 14P/15C/27F
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I know that a lot of you have questions as to what is the Paleo eating plan and this is it in a nutshell:
Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. EASY. No weighing,no measuring. Eat a palm-sized portion of protein as much veggies as you want and a good chunk of healthy fats. Do this 3 or 4 times a day, anytime it works for you.
ABSOLUTELY NO DAIRY & GRAINS (Bread, Rice, Pasta,Oats, Rye, Wheat, Barely, Quinoa,etc.) LEGUMES (Beans) OF ANY KIND!
Vegetables ARE Carbs! Potatoes are not vegetables.
(I will have charts and info available for future reference.)
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"To TRIUMPH you must LIVE as if you've already DIED."
Rest Day
8:00am:
- 4 blocks 2 whole eggs 4 egg whites
- 2 blocks (1) chopped peppers & sun dried tomatoes, (1) strawberries
- 14 blocks (4) avocado, (4) raw walnuts, (6) raw macadamias
12:00pm:
- 4 blocks flank steak
- 2 blocks (1) broccoli & (1) plum
- 14 blocks (4) avocado (10) raw walnuts
4:00pm:
- 4 blocks (3) flank steak (1) egg whites
- 2 cabbage & broccoli slaw salad
- 14 (10) almond butter (4) raw macadamia
8:00pm:
- 4 beef jerky
- 2 brussels sprouts
- 14 (7) raw macadamias & (7) raw walnuts
Total blocks: 16P/8C/56F
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"Wisdom is to the soul what health is to the body."
10:00am:
- 4 blocks 2 whole eggs 4 egg whites
- 2 blocks (1) strawberries, (1/2) mixed peppers, & (1/2) sun dried tomatoes
- 10 blocks (8) raw macadamias (2) raw walnuts
2:00pm:
- 4 blocks chicken
- 2 blocks (1) salad & broccoli slaw, (1) grilled bell peppers, onions, & tomatoes
- 10 blocks raw almonds
5:00pm:
- 4 blocks chicken
- 3 blocks (1) grilled bell peppers, onions, & tomatoes, (2) apple
- 10 blocks raw almonds
6:00pm: Beginner's Crossfit:
- WU:Relay Race: Quarters w/ ball retrieval
- Thruster tech: Broken up w/ front squat & shoulder press progressions
- WOD: Dual Bars of Death:
- Thrusters (75/32lbs.): 10-9-8-7-6-5-4-3-2-1
- Inverted Ring Pull-ups: 1-2-3-4-5-6-7-8-9-10
7:00pm: Crossfit:
- WU: 10 station circuit 2 min intervals 1 round
- WOD: unbroken Fran: (rest periods allowed to make sure it was completed unbroken) 21-15-9: Time 5:50 the goal was to be unbroken and I succeeded. Time was no the goal.
9:00pm:
- 4 blocks pork loin
- 3 blocks brussels sprouts & cabbage salad
- 15 blocks (10) raw almonds (5) raw walnuts
Total blocks: 16P/10C/45F
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"You cannot climb the ladder of success dressed in the costume of failure."
-Zig Ziglar
7:30-8:30am:
- 5-5-5-5-5 BS: 185-205-225-250-275
- 5-5-5-5-5 SP: 105-115-120-125-135
9:00am:
- 4 blocks 2 whole eggs 4 egg whites
- 6 blocks (4) Sweet Potato & (2) Dried apple rings
- 4 blocks walnuts
- Added 2 additional PWO carb blocks and removed 4 blocks of fat
1:00pm:
- 4 blocks pork loin
- 2 blocks broccoli slaw
- 12 blocks raw almonds
5:00pm:
- 4 blocks flank steak
- 2 blocks Fuji Apple
- 12 blocks raw macadamias
7:00pm: Crossfit:
- WU: Push Jerk drills, Run 1200m, Row 2000m
- WOD: 50-40-30-20-10 of Good mornings (15lbs.), 25-20-15-10 pull-over sit ups (red KB), & 100 OHS (15lbs.) 17:47
9:00pm:
- 4 blocks flank steak
- 4 blocks (1) sun dried tomatoes, (2) brussels sprouts, (1) strawberries
- 8 blocks (4) raw walnuts & (4) Olive oil
Total blocks: 16P/14C/32F
Post questions & thoughts to comments.
7:00am: 1 mile swim
9:00am:
- 4 blocks eggs (2 whole, 4 whites)
- 4 blocks sweet potato
- 8 blocks of raw almonds
1:00pm:
- 4 blocks pork loin
- 3 blocks broccoli slaw, spinach, 1 apple
- 8 blocks raw almonds
5:00pm:
- 4 blocks pork loin
- 2 blocks broccoli
- 8 blocks raw almonds
7:00pm:
- 8 blocks raw walnuts
9:00pm:
- 4 blocks 2 whole eggs 4 egg whites
- 4 blocks strawberries
- 8 blocks raw walnuts
Total blocks: 16P/13C/40F
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Last free day before going Paleo-Zone! Road to the Crossfit Games 2009! Lets just say I splurged a lot and def ended the day with a cherry on top!
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"Live as if you were to die tomorrow. Learn as if you were to live forever."
9:00am:
- 4-5 blocks eggs, ham, turkey, sausage, & crab
- 3-4 blocks fruit
- 4 blocks almonds
1:00pm:
- 4 blocks turkey & hard boiled eggs
- 4 blocks salad, cucumbers, peppers, tabouli, quinoa
- 4 blocks raw almonds
3:00pm:
- 4 blocks almonds
4:00pm:
- 2 blocks buffalo jerky
- 4 blocks raw almonds
5:30pm: Crossfit Las Vegas:
- WOD: 5 rounds for time of 20 95lb Hang Cleans & 10 Knees-2-elbows: Time 7:15
I was in Vegas; the rest of the evening entailed a ton of alcohol and not a lot of healthy food.
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