• 4 blocks eggs
• 2 blocks spinach, bell peppers, pineapple
• 4 blocks almonds

• 4 blocks kebab
• 2 blocks salad& clementines
• 4 blocks olive oil & sunflower kernels

• 4 blocks ground sirloin
• 4 blocks sweet potato & clementine
• 4 blocks almonds & olive oil

• 4 blocks ground sirloin
• 4 blocks sweet potato & clementine
• 6 blocks almonds & olive oil
  

1. Revolve all other habits around your intended goals: Athletes that are highly effective revolve everything else they do around being a better athlete. An athlete’s diet is focused on what foods will be beneficial to their training and performance, they sleep the amount of hours required to recover properly, an elite athlete is always mindful of things such as alcohol consumption etc. Everything you do should be thought about from a perspective that takes into account the consequences of all actions. Before staying up late think about the effect it will have on training the next day, before eating a hamburger just consider if it is nourishing you or hindering performance.

   Just think of all your daily activities and analyze the consequences.

2. Pour every ounce of effort into training: An athlete does not just work out, they don’t just go through the motions. Watching an athlete work out is something that can leave you shocked.

   An athlete puts everything he/she has into the task at hand.

3. Educate yourself: Athletes that make it place a lot of faith in their coach. Great athletes have coaches that take them to ALL levels of success. However, highly efficient athletes don‘t just rely on their coach, if they did they could fail if the coaching relationship falls through. I have noticed that one of the seven habits of highly effective athletes is that of self education. You must take the time to learn and understand the science and specificity of what is being coach to fully understand and absorb the coaching.
   

4. Keep records: All highly effective athletes keep records of relevant information this includes training performances, competitive performances, minute fluctuations in weight and strength, good days, bad days etc. By making this a habit you can notice positive and negative turning points and can make minute adjustments along the way.

5. Focus on details: People who exercise just for fitness or just because their friend goes to the gym don’t care much for details. A 3 rep difference in their previous Fight Gone Bad score will not have meaning or effect if it goes unnoticed. An effective athlete pays attention to these things. Without reviewing the details an athlete will not make the miniscual improvements that make all of the difference.

6. Restraint and discipline yourself beyond the average person’s capabilities: Most people make excuses and exceptions for breaking their own rules. An effective athlete sets boundaries that are absolutely non-negotiable. A little piece of chocolate cake when you are preparing for competition can mean a couple of hundredths of a second added to your Fran time.

7. Notice the little things: Most people don’t notice the little things. Things that make people believe it’s always the big things that make the difference. However the difference that makes the difference is often an accumulation of tiny factors that lead to massive changes. Not noticing the little things is detrimental. We simply cannot pay attention to everything all at once. So what happens is often an athlete slides a little with a few seemingly insignificant things and their performance suffers. They then always look for the big thing that caused it. When they can’t find one they either give up or accept a slump in performance. Quite often this is the end of an athlete’s career. It isn’t for an effective athlete though.

   An effective athlete tends to notice the little things and their consequences.

9a:

• 4 blocks 3 eggs & Turkey
• 4 blocks 1 apple, sliced tomatoes, & 1/4 bagel
• 4 blocks almonds
• black coffee

• 5 blocks chicken
• 4 blocks brussels sprouts & watermelon
• 4 blocks sunflower kernels
  

• 3 blocks pro
• 3 blocks carb
• 5 blocks fat
  

• WU: Burpee Box Jumps ladder to 6 & forward rolls
  
• Tech: SDHP-FS-PP-OHS
  
• WOD: 20 min AMRAP: 5 SDHP-5 FS- 5 PP-5 OHS w/75#
  

• WU: Deck Squats, Pistols, Handstand work
• WOD: 3rds: 500m Row- Max Rep Wall Ball- Max Rep Box Jump
• 40-39-46 40-41-36

• 4 blocks ground sirloin
• 2-3 blocks sweet potato & kale
• 4 blocks olive oil
  

Stress & Weight Gain: Difference between Men & Women.

8a:

• 4 blocks 3 eggs & 1 mortadella
• 1-2 blocks spinach & bell peppers
• 4 blocks avocado
• Black Coffee

• 8 blocks chicken (1/2 chicken white)
• 3 blocks 1/4 pita, veggie soup, small salad
• 4 blocks sunflower butter

7:30a:

• 4 blocks eggs
• 2 blocks oatmeal & sundried tomatoes
• 4 blocks peanut butter
  

• 5 blocks 4 eggs 1 cheese
• 2 blocks 1 apricot & 1oatmeal
• 4 blocks almonds

• 4 blocks salmon
• 3 blocks yellow squash & salsa
• 5 blocks peanut butter

• 4 blocks eggs
• 3 blocks squash & 2 blocks apple
• 5 blocks peanut butter

• WU: Team Relay Race Row 3000m (Teams of 3)
• WOD: 5 rds. 10 SDHP & 10 WB

• WU: Burgener
• SWOD: OHS: 5-3-3-2-2-1: 135-155-165-175-185-200
• WOD: AMRAP in 10 of: 225x3 BS-155x3 PJ- 260x3 DL

• 4 blocks salmon
• 3 blocks green beans & wine
• 6 blocks olive oil & avocado

Rest Day.

7:30a:

• 4 blocks eggs
• 2 blocks bell peppers, sun dried tomatoes, & oatmeal
• 8 blocksPB

• 4-5 blocks turkey & chicken
• 3-4 blocks greens, bell peppers, broc, tomatoes, cucumbers, carrots, balsamic
• 8 blocks sunflower kernels & black olives
  

• 5 blocks 2 eggs & 3 chicken sausage
• 2 blocks Honeydew
• 12 blocks 8 Macadamia & 4 almonds

• 5 blocks 2 eggs & 3 chicken sausage
• 8 blocks roasted almonds

• 4 blocks eggs
• 4 blocks bell peppers, kiwi, & oatmeal (experimenting here)
• 4 blocks macadamia
  

• 5 blocks chicken sausage
• 4 blocks apple, honeydew, piece of Cliff Bar
• 8 blocks macadamia

• 4 blocks steak
• 4 blocks broccoli, green beans, 1 Coors Light,
  
• & the sauces in the food (ouch) cannot be accounted for
  
• No added fat due to sauces

• 4 blocks whey protein
• 4 blocks cliff bar
• 4 blocks almonds

• WU: 30 Sec Intervals of: Handstand Holds-sit ups-plank holds-squats
• WOD: 20 min AMRAP: 5 Thrusters (45#)-10 Push Ups-15 KBS

• WU: Shadow Boxing & Handstand Kick ups
  
• WOD: 1000m Row then 21-15-9 95# Thrusters & Pull ups

• WU: 10 Kipping Pull ups- 5 Strict pull ups- Weighted Pull ups 4-3-2-1
• WOD: Iron Man: 4 rds of 10xBWBS & 10x135# PJ

• 9 blocks Steak
• 3 blocks steamed mixed veggies & some bread
• 4 blocks Walnuts

• 4 blocks macadamia

• 4 blocks eggs
• 4 blocks spinach , bell peppers, & cantaloupe
• 4 blocks almond butter

• 4 blocks chicken
• 4 blocks yellow squash, tomato, & red bell pepper
• 4 blocks almond butter