Rested the elbow today :( I need this thing to sto acting up.
12p:
-5 blocks eggs & ground beef
-2 blocks apples
-15 block pecans
4:30p:
-5 blocks ground beef
-1 blocks squash
-5 blocks pecans
8p: Sushi
-Lots of raw fish
-of course some rice
-no added fat other than some mayo
Total Blocks: 15P/10C/20+F
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1p:
-8 blocks chicken
-1 blocks clementines
-15 blocks raw pecans
3p:
-2000m Row
-BP Ladder 10-9-8-7-6-5-4-3-2-1w/ 25 Sit ups between each round
5:30p:
-6 blocks ground beef
-4 blocks balckberries & greek yogurt
-13 blocks greek yogurt
10p: Gyu-Kaku
-6 blocks beef, chicken, shrimp
-4 blocks Raseberry Mousse Cake
-No added fat
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7a:
-6 blocks (2) eggs & (4) whey
-2 blocks strawberries
-16 blocks pecans
10a: Trio Bar
-1P/2C/10F
12:30p:
-6 blocks ground beef & turkey chilli
-2-3 blocks salad & turkey chilli
-No added fat
5p: Trio Bar
-1P/2C/10F
8p: Chinese Food
-6 blocks chicken, beef, shrimp
-3 blocks greens beans, some rice
-no added fat plenty of oil in the food
12a:
-4 blocks chicken
-2 blocks brownie
-no added fat
Total Blocks: 24P/12C/36F
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6:30a: CrossFit:
-WU: 1000m RowTime Trial, 100 Double unders for time
-WOD: 10 Rds of 5 PJ 7- 5 SDHP w/95#- 100m sprint
7:30p:
-6 blocks pork loin
-3 blocks lara bar
-10 blocks lara bar
11:30a:
-1 blocks trio bar
-2 blocks trio bar
-10 blocks trio bar
2:30p:
-10 blocks ribeye
-4 blocks broccoli & fries (yes, fries)
-no added fat
7p: CrossFit
-WU: Push Up Ladder- KB Circle
-WOD: Mad Science w/155#
9p:
-5 blocks bacon, eggs, cheese
-2 blocks tomatoes, onions, cheese
-8 blocks raw pecans
Total Blocks: 22P/11C/28F
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Rest Day
7a: Power Smothie
-5/2/5
11a:
-1 blocks pro
-2 blocks dried fruit
-10 blocks mixed nuts & seeds
1p:
-5 blocks bacon & ground beef
-2 blocks lettuce, tomatoes, onions, pickles. clementines
-5 blocks pecans
7p:
-8 blocks chicken
-0 blocks carbs
-5 blocks pecans
Total Blocks: 19P/6C/25F
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7a:
-5 blocks whey & pork sausage
-2 blocks mixed berries
-4 blocks pecans
12:30p:
-6 blocks slow roasted pork
-2 blocks clementines
-10 blocks raw pecans
2:30p:
-1 block protein
-2 blocks dried fruit
-10 blocks mixed nuts
6:30p:
-4 block shredded chicken & cheese
-3 blocks apple & cheese
-No added fat
7p: CrossFit:
-WU: PVC Oly Lift Techniques
-WOD: 3 Rds: 20 2 pood AKBS-5 Muscle Ups-20 Box Jumps-10 Sprawl Reverse WB
9p:
-5 blocks shawarma
-5 blocks pita, hummus, & tabouleh
-5 blocks tahini
Total Blocks 21P/14C/29F
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-5 blocks (3) eggs & (2) pork sausage
-1 block clementine
-5 blocks raw pecans
11a:
-1 block clementine
1p:
-2 blocks brussel sprouts & clementine
-8 blocks raw pecans
6p:
-5 blocks shredded chicken
-3 blocks apple & clementine
-8 blocks raw pecans
7p: CrossFit:
- 100 GHD Sit Ups & Back Extensions
-WU: Jumprope skills
-WOD: 5 Rds of 400m Run & 7 135# Thrusters
9p:
-8 blocks double cooked slow roasted pork
-2 blocks bell peppers
-8 blocks olive oil & pecans
Total Blocks: 23P/9C/29F
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9:30a:
-2 blocks clementine
-4 blocks raw pecans
10a: CrossFit:
-WOD: 20 min AMRAP of 25 BWBS & 25 Burpees
Massive Cheat Day! :)
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Took an additional needed rest day.
12p:
-2 pieces chicken pizza
1:30p:
-some chicken tofu salad
5p: HMF power Smoothie
7p:
-2 eggs
-1 clementine
-2 raw pecans
9p: Saketini
-beef, butterfish, cod, lobster
-some garlic fried rice
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Rest Day
7:30a:
-5 blocks (4) eggs & (1) cheese
9a:
-2 blocks chocolate croissant
1:30p:
-4 blocks shawarma
-3 blocks pita, hummus, salad
-4 blocks olive oil
5p:
-4 blocks ground beef
-1 block clementine
9:30p:
-5 blocks babyback ribs
-4 blocks salad
-no added fat
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7a:
-4 blocks whey
-3 blocks mixed berries & cashew butter
-8 blocks cashew butter
11a:
-2 blocks cheese
-2 blocks dried fruit
-10 blocks mixed nuts
12:30p:
-6 blocks chicken
-2 blocks broccoli & clementine
-no added fat
6p:
-5 blocks ground beef
-3 blocks dried fruit
-8 blocks walnuts
7p: CrossFit:
-WU: Slam Ball Pyramid
-WOD: 6 Rds of 50 Squats-10 Clapping Push Ups- 5 315# Deal lift
9p:
-5 blocks meatballs
-2 blocks yellow squash
-8 blocks avocado
Total Blocks: 22P/13C/34F
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6:30a:
-4 blocks whey
-2 blocks strawberries
-8 blocks cashew butter
9:30a:
-1 blocks protein
-2 blocks dried fruit
-10 blocks mixed nuts & seeds
12:30p:
-4 blocks ground beef
-2 blocks green beans & tomato sauce
-8 blocks avocado
5:30p:
-4 blocks ground beef
-1 blocks tomato sauce
-8 blocks avocado
7p: CrossFit:
-WU: 2 min of jump rope & Tabate Ring Support
-WOD: 21-15-9 PP/PJ (135#) & Pull Ups
-Super Exhausted, Lack of sleep played a huge toll, :(
9:30p:
-6 blocks chicken
-2 blocks french green beans & some squash
-No fat
Total Blocks: 16P/10C/34F (Need to get in more protein w/morning snack)
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"Inspiration usually comes during work, rather than before it." - Madeleine L'Engle |
6:30a:
-5 blocks eggs & cheese
-2 blocks coconut water
-8 blocks raw pecans
9:30a: Trio Bar
-0 block protein
-2 block dry fruit
-10 blocks mixed nuts
12:30p:
-5 blocks chicken
-1 blocks veggies
-8 blocks avocado
5:30p:
-2 blocks apple
6:30p:
-1 blocks egg
8p:
-5 blocks ground beef
-2 blocks veggies, salad, & tomato sauce
-8 blocks avocado & spanish olives
Total Blocks: 16P/10C/34F
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12p:
-4-5 blocks chicken soup
-2 blocks veggies
-8 blocks avocado & almond milk
4p:
-8 blocks raw pecans
5p:
-4 blocks salmon
-2 blocks cauliflower
6:30p:
-4 blocks whey
-2 blocks frozen strawberries
-8 blocks cashew butter & raw cacoa
7p: CrossFit:
-WU: Pistol Practice
-WOD: "Maverick & Goose" Team of 2 perform: 800m Row-80 WB-80 SDHP 95-80 BJ-800m Row-80 PP 95- 80 Burpees- 80 Sit ups-800m Row
8p: CrossFit Football:
-SWOD: SP: 5/3/1+ of 75-95-95% of 90% of 1 RM
-WOD: 4 Rds: 5 L-pull ups-10 PP 135- 15 Burpees
10p: Massive Bowl of Chicken Soup & tons of Avocado
-6 blocks chicken
-1 blocks veggies
-8 blocks avocado
11p: Glass of Milk 1P/1C
Total Blocks: 20P/8C/32F
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How to prep:
Is this Zone of Paleo?
Saturday started out great and ended up being a tremendous cheat day!
CrossFit:
-WU: 75 Burpees
-WOD: Every min on the min for 20 min perform 5 Clusters 95#
Sunday was a decent day of eating and I have a cold.
CrossFit:
-WU: Bas Rutten CD
-WOD: Start w/ 20 BWBS then perform: 30-20-10 of Group A- run 200- then Group B
A) Pull Ups-Steam Engines-Dbl Unders
B) Push Ups- KBS- Box Jumps
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How is this for an idea?
A calorie total at purchase – All your food items have calorie amounts the same as they have prices. How hard would it be to include a function on the cash register that adds up the total calories of the foods purchased and prints it on the receipt? Heck, take it a step further and tell the customer directly, “Your total is $8.76 and your calorie total is 2,400. Is that genius or what?
12:30p:
-4 blocks (2) eggs & (2) chicken sausage
-2 blocks blackberries
-4 blocks almonds
3p:
-4 blocks salmon
-1 block arugula & baby spinach salad
-4 blocks lime infused olive oil
5p: CrossFit:
-WU: 1 mile run
-WOD: 3 Rds of 50m Walking Lunges-100m Broad Jump-200m Run
6p:
-2 blocks coconut water
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Rest Day!
9a:
-5 blocks (4) eggs & (1) cheese-2 blocks cantaloup
-10 blocks almonds
12:30p:
-Lo-Carb $6 burger from Carl's Jr.
- I have not eaten hear in about 3 years and it was an emergency, but it worked out pretty well. Block count unknown I am guessing 4 protein-1 carb-high fat in meat
4p:
-6 blocks buffalo
-2 blocks cantaloup
-8 blocks raw pecans
7:30p:
-3 blocks whey protein
-0 blocks carb
-6 blocks (4) raw cacao & (2) almond milk
9p:
-6 blocks steak
-2 blocks green beans & plantains
-4 blocks coconut oil
10:30p:
-2-3 blocks chocolate muffin
Total Blocks: 24P/10C/28F
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and attract more of the same."
11a:
-2.5 blocks apple & green beans
-8 blocks almonds
-Armenian Coffee
3p:
-6 blocks buffalo
-5 blocks plantains & arugula salad (Big Squat tonight!)
-8 blocks coconut oil
6p: Power Smotthie:
-5p/3C/8F
7p:CrossFit:
-WU: 500m Row-40 Squats-30 Sit ups-20 Ball SLams-10 Push ups
-WOD: Lynne: 5 Rds of Max Reps BWBP & Pull Ups (All C2B)
-SWOD: BS 3-3-3+ of 70-80-90% of 90% 1 RM
9p:
-Great food could not even measure it out. Basically, stuffed peppers, zucchini, & Bell peppers w/Meat
- Home made Panna Cotta w/ fresh blackberries as a chaser! I indulged.
I earned my Carbs today!
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-5 blocks (4) eggs and (1) chicken
-2 blocks broccoli, onions, & bell peppers
-8 blocks almond butter
-blakc coffee
3:30p:
-6 blocks buffalo
-2 blocks spicy green beans
-8 blocks (4) olive oil & (4) almonds
5:30p: CrossFit
-WU: Ball SLam & K2E Ladder to 10
-WOD: 9x90# Sled drag sprints
6p:
-4 blocks whey
-2 blocks berries
-4 blocks almond butter
6p: CrossFit Level 1:
-WU: Forward Rolls
-Skill: Handstand Holds :30-:45-:60 secs
-WOD 1: Team Sled Drag Relay
-WOD 2: 15 min AMRAP Max Reps Ascending Ladder of KB SDHP & Thrusters 45# (1-2-3-4-5...15)
7p: CrossFit:
-WU: 25 Db Unders- 5 L-Pull Ups- 25 Db Unders 10 Strict Pull Ups- 25 Db Unders- 15 C2B Pull Ups
-SWOD: 3x5 Box Squat w/135#
-WOD: 7 Rds: 7 KBSDHP- 7 AKBS- 7 Goblet Squat w/2 pood (*every round must be unbroken)
9p:
-6 blocks chicken
-2 blocks broccoli soup & salad
-no added fat
Total Blocks: 21P/8C/20F
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News Flash! Caveman Diet Good…Your Diet Bad
This is nothing new people. It is proven throughout history. It is our past.
The Modern Caveman: In Today's Big City
7:45a:
-4 blocks eggs, cheese
-3 blocks frosted flakes, apple & spinach
-8 blocks walnuts
2p:
-6 blocks chicken breast
-2 blocks spinach, arugula, broc slaw, balsamic vinager
-6 blocks olive oil & almonds
6p:
-4 blocks whey
-2 blocks mixed berries
-4 blocks coconut milk
7p: CrossFit:
-WU: 400m Run-10 Deck Squats-Pistols-Stretching
-WOD 1: 25-35-45-55 Squats-Parallel Bar Push Ups-Sit-ups
8p: Lara Bar:
-0 blocks protein
-2 blocks dried fruit
-6 blocks nuts
8p: CrossFit Football:
-SWOD: 3-3-3 BP: 70-80-90% of 90% of 1 RM
-WOD 2: 6 Rds: 3 HPC 80% of BW & 3 20 yd Shuttle Runs- rest 45 secs between Rds
10p:
-6 blocks buffalo patty
-3 blocks yellow squash
-6 blocks almonds
Total Blocks: 20P/12C/30F
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Rest Day
11a:
-2 blocks blueberries
1:30p:
-5 blocks eggs, chicken sausage, cheese
-4 blocks waffles, cilantro, tomatoes, salsa
-2 blocks avocado
4p:
-2 blocks Fro-yo, strawberries, banana
-dark choc chips, coconut
9p:
-5 blocks chicken & steak
-4 blocks tortilla chips, onions, bell peppers
-2 blocks avocado
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-4 blocks whey
-2 blocks frozen strawberries
-2 blocks coconut milk
10a:CrossFit:
-WU: Skills
-WOD: 4 Rds: 400m Run (16 KBS C&J 2pood- 2-4-1 Wall Ball- Dips- HSPU= DO each 1 once per rd)-25 Sit ups-10 Burpees-25 Squats
11:15a:
-3 paleo cookies yum!
12p: Primal Pizza
-4 blocks ground beef & cheese
-2 blocks veggies
-15 blocks almond meal
3:45p: Primal Pizza (Well I had to finish it...)
-3 blocks ground beef & cheese
-1 blocks veggies
-12 blocks almond meal
8p:
-Buffalo Wings
10p:
-2 crab cakes
- mixed nuts
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-4 blocks whey protein
-2 blocks strawberrries
-4 blocks coconut milk
11a:
-WU: 800m-Ball Slam Ladder 1-10-Strict Pull Up Ladder 1-6
-SWOD:5x5 BP:225-225-225-225-245
-WOD: 18 min AMRAP: start with 1x1000m Row then 5 Push Ups-10 AKBS (2 Pood)-15 Squats
12:45: Paleo Latte-1 blocks almond milk
1:30p:
-6 blocks ground beef & eggs
-2 blocks brussels sprouts
-6 blocks walnuts
7p:
-2 blocks popcorn
8p: Primal Pizza (Very High Fat Meal :) )
-4 blocks ground beef & cheese
-1 blocks onions, bell peppers, sundried tomatoes, basil
-10+ blocks of fat almond meal, olive oil, pesto sauce
11p:
-3 blocks ground beef
-1 blocks arugula & baby spinach salad
Total Blocks: 17P/8C/21+F
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Rest Day
11a:
-5 blocks eggs & sausage
-2 blocks blueberries, onions, & bell peppers
-2 blocks almond milk
4p:
-5 blocks chicken
-0 blocks carbs
-8 blocks avocado & olive oil
6p:
-3 blocks popcorn
8p:
-5 blocks chicken
-2.5 blocks baby spinach & arugula salad w/sundried tomatoes, steamed yellow squash
-4 blocks almond meal & olive oil
9:45p:
-1 blocks dark choc carb
-2 blocks dark choc fat
11p:
-5 blocks ground beef
-0 blocks carbs
-8 blocks raw walnuts
Total Blocks: 20P/9C/24F
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8:45a:
-4 blocks (4) egg whites & (2) adouille sausage
-2 blocks blueberries, onions, bell peppers-2 blocks almond milk, no additional fat due to sausage
11:45a:
-2 blocks apple
-8 blocks walnuts, macadamias, & brasil nuts
2p:
-3 blocks shawarma
-3 blocks cucmber salad & some rice
-1 blocks some olive oil
5p:
-5 blocks chicken
-2 dried fruit
-9 blocks sunflower seeds, pistachios, pecans, almonds, cashews
7p: CrossFit:
-WU: 100 Sit Ups-1 mile run-100 Sit Ups
-WOD 1: 7 rds: 3 HSPU-5x135 PC-7 Clapping Push-ups (Elbow is still a little tender)-WOD 2: 5 Rds: 20 GHD Back Extensions & 20 24" Box Jumps
9:30p:
-8 blocks chicken
-2 blocks salad & broc soup
-4 blocks avocado
10:45p:
-4 blocks almonds
2 Emergen-C= 1 Carb block
Total Blocks: 20P/12C/28F
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11a:
-4 blocks 2 eggs & pork sausage
-1 blocks blueberries
-2 blocks almond milk
-no added fat due to high fat in sausage
3p:
-4 blocks chicken
-2 blocks apple & grilled egg plant
-4 blocks avocado
6p: Luna Bar
-1 blocks pro
-3 blocks carb
-3 blocks fat
6p:CrossFit Level 1:
-WU: 50-40-30-20-10 Mountain Climbers & 1 min plank hold
-Tech: Breakdown Full Snatch
-WOD: 15-14-13-12-10-11-10-9-8-7-6-5 Single Arm KBS & 40 yard Farmers Carry between rounds
7p: CrossFit:
-WU: Med Ball Play-Throws, etc.
-WOD 1: 10 rounds of 30 secs max rep WB-30 secs max rep Burpee Ball Slam-30 secs of rest
8:30p: Sushi :)
-lots of raw fish and some rice
10p: Menchies
- just enough For-yo w/pecans, strawberries, carob chips
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11:30a:
-4 blocks eggs
-3 blocks 1 apple (2) & 1 tangerine (1)
-5 blocks almond butter- 1 extra for the reduced carb blocks
3:30p:
-4 blocks whey protein
-2 blocks strawberries
-5 blocks coconut milk
-4 additional fat blocks (walnuts) due to the use of whey protein
6:30p:
-2 blocks pork sausage
-2 blocks apple
-no added fat pleny in the sausage
7p: CrossFit:
-WU: Jump Rope Work
-SWOD: 5x5 BP: 185-205-215-225-235-235
-WOD: 2000m Row: 7:06.6
-50 Back Ext
9:30p:
-5 blocks chicken
-4 blocks brussels sprouts & yellow squash
-6 blocks olive oil
12:30a:
-1.5 blocks apple & blueberries
-4 blocks almonds
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9a:
-4 blocks whey protein
-4 blocks frozen berries & cashew butter
-4 blocks cashew butter
10a: CrossFit:
-WU: PVC Snatch Work
-WOD: 6 Rds of: 5 DL 275-10 Slam Ball-21 Thrusters-15 Dips-9 Burpees-150 Dbl unders
-remove one exercise per round ( Rd 5 no Dbl Unders, Final Rd is only DL)
12:30p:
-5 blocks eggs & pepper jack cheese
-5 blocks pita, hummus, pear
-olive oil
2:00p: Trail Run: 01:42:32
5p:
-mini pear
6:30-10p:
-lots and lots of good food.
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