11:30a:
-6 blocks eggs & chicken
-4 blocks tomatoes, spinach, bell peppers, onions, slice of toast
-6 blocks pecans
2p:
-WU: Progressions
-WOD 1: 3 Rds of Unbroken: 500m Row-25 DL (135)-10 Toes to Bar
-WOD 2: 100 GHD Sit-Ups for time
4p:
-5 blocks chicken
-2 blocks green beans
-5 blocks avocado
7:30p: Sampa Grill
-ALL YOU CAN EAT MEAT!!!
-An extreme amount of meat
-some salad, veggies, & banana
-couple handfuls of black olives
Share
Today's Workload!
WOD 1:1 Rep-Max Front Squat:
You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed per 2 minute period).
The added twist.
1 max effort mile run.
WOD 2: From the Utah/Nevada Sectionals, affectionately named "Up & Down, Puke-Fest"
12-9-6-9-12
Thrusters
Pull Ups 95/63#
200m Run After every couplet
Performed with a 20/10lb. Weight Vest.
WOD 3:
In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating 3x's.
1 Min Wall Ball 10ft target 20/12
1 Min Ground-to-Overhead 96/65
1 Min 20" Box Jump
1 Min Row for Calories
1 Min Rest
Today's Nutrition:
7:30a:
-2 blocks apple
-4 blocks almond butter
9:30a:
-5 blocks eggs
-5 blocks lara bar & slice of ezekial bread
-5 blocks almond butter
1:30p:
-6 blocks turkey
-7 blocks lara bar, coconut water, & apple
-10 blocks pecans
6:30p:
-3 blocks honey dijon rosemary almond crusted chicken! (New Kick Ass Recipe)
8p: Chinese Food
6-8 blocks steak, chicken & shrimp
-3 blocks green beans
-no added fat oil already in food
Share
Rest Day
8:30a:
-6 blocks whey protein & eggs
-2 blocks strawberries
-4 blocks almond milk
10a:
-5 blocks walnuts
2p:
-4 blocks seared ahi
-4 blocks salad & some fries
-? blocks chipotle mayo
6:45p:
-1 block sesame thins
-8 blocks olive tapenade & goat cheese
8:30p: Gyu-Kaku
-a whole mess of Meat & Ahi.
Share
-2 blocks apple
6:30a:
-WU: Tabata WB & Max Hold Chin Up
-WOD: "5 & Dime" 5 Rds of 5 Clean & Jerk 115#-10 Pull Ups-5 BJ-10 KBS-5 Ring Dips
9a:
-4.5 blocks eggs & goat cheese
-4 blocks frosted flakes
-4 blocks almond milk
12:30p:
-6-7 blocks ground beef
-2 blocks Trio Bar, bell peppers, tomatoes, & onions
-10 blocks trio bar
5p: HMF Power Smoothie
-5 blocks whey
-2 blocks frozen strawberries
-5 blocks almond milk & almonds
9p:
-6 blocks chicken
-3 blocks salad & breadsticks
-a lot of olive oil
Share
7:30a:
-6 blocks eggs & sausage
-1 blocks organic gluten free pancake
-5 blocks walnuts
10:30a: Lara Bar
-1 block pro
-2.5 blocks carb
-7 blocks fat
11a: CrossFit:
-WU: jump rope & indoboard
-WOD: 4 Rds: 750m Row-30 Double Unders-15 Burpees
2p:
-6-8 blocks ground beef
-2 blocks bell peppers, tomatoes, onions, small piece of pita
-6 blocks walnuts
8:30p: Thanks Dre! You are an amazing chef!
-Lamb Chops
-Salad, potatoes, asparagus
-canola oil
11p:
-4 blocks almonds
Share
6a:
-2 blocks apple
6:30a: CrossFit:
-WU: 10 C&D's-25 Burpees
-SWOD: Unbroken & increasing weight 15-12-9 OHS
-WOD: 3 Rds of 4 min AMRAP 1 min Rest between rounds of 7 BJ & 7 115#Thrusters
8:30a:
-5 blocks eggs & sausage
-2 blocks ezekial bread
-5 blocks almond butter
12:30p:
-5 blocks ground beef & greek yogurt
-3 blocks cauliflower
-8 blocks almonds
4p:
-5 blocks chicken
-2 blocks orange
-4 blocks almonds
6p: CrossFit Level 1:
-WU: 30 Squats- Run with Med Ball Overhead to tree-30 Squats-run back 30 squats
-Skill: Med-Ball Clean
-WOD: 10-9-8-7-6-5-4-3-2-1 of Wall ball-Box Jumps-Med Ball Clean- Push ups
7p: CrossFit:
-WU: 1000m Row- OHS Squat tech- 400m RUn w/Lunges & Squats:
WOD: 70 Dbl Unders-60 KB Snatch-50 BJ-40 Rev Burpee WB-30 C2B Pull Ups-20 KB C&J-10 Clapping pushups
10p:
-5 blocks ground beef
-4 blocks tapioca pudding (no sugar), tomatoes, bell peppers, onions
-3 blocks walnuts
Total Blocks: 20P/13C/20F
Share
Rest Day
7:30a:
-4 blocks chicken & greek yogurt
-2 blocks spinach & greek yogurt
-4 blocks almonds
1p:
-5 blocks chicken, shish kabob, gyro
-2 blocks salad & hummus
-4 blocks olive oil
6:30p:
-5 blocks chicken
-2 blocks apple
-5 blocks almonds
10p:
-5 blocks ground beef
-1 blocks pita
-5 blocks almonds
Share
9a:
-4 blocks whey
-4 blocks almond milk
10a: CrossFit:
-WU: Tabata Double Unders, Tire Flips & Jog
-WOD: BWBP & Cal Row: 21-18-15-12-9-6-3-1 (If unbroken perform as many slam ball)
12p:
-5 blocks eggs, bacon, cheese
-4 blocks fruit & toast
-no added fat
7p: B-Day Dinner @Mom's
-5 blocks steak
-?? Blocks platano, salsa, asparagus, salad, & fruit tart
-4 blocks avocado
Share
7:30a:
-2 blocks apple
-2 blocks almond milk
8a:
WOD: 4,3,2,1 155# PC-5,10,15,20 155# FS-1,3,5 HSPU, 10,10,10 Burpees
10a:
-5 blocks bacon, sausage, eggs
-5 blocks pancakes
-no added fat
12p: CrossFit:
-WOD 2: 800m Run: 5 Rds. 15 WB & 15 Pull Ups: 800m Run
2p:
-4 blocks burger & cheese
-4 blocks fries
-no added fat
8p:
-5 blocks chicken
-2 blocks spinach
-12 blocks avocado
10p:
-couple of beers
Share
8a:
-4 blocks eggs & bacon
-4 blocks almonds
12p:
-5 blocks chicken
-1 blocks veggies
-13 blocks almonds
5p:CrossFit:
-WOD: Airforce:
7:30p:
-4 blocks koobideh
-4 blocks salad & lentil soup
-Olive oil
11p:
-4 blocks beef & chicken
-4 blocks cheesecake
-no fat
Share
Rest Day :)
8a:
-5 blocks ground pork, bacon, & eggs
-2 blocks apple
-5 blocks almonds
12p:
-3 blocks ground turkey
-1 blocks cabbage
1:30p:
-5 blocks carnitas & carne asada
-2 blocks salad
-Dressing & pepitas
7p:
-small piece cheesecake
8p:
-5 blocks ground beef
-5 blocks sweet potato
Share
7a:
-5 blocks eggs & bacon
-2 blocks ezekial bread
-5 blocks almond butter & alomond milk
1p:
-4 blocks ground beef & greek yogurt
-2 blocks greek yogurt & brussels sprouts
-8 blocks almonds
5:30p:
-2 blocks apple
6:30p:
-2 blocks beef
-8 blocks almonds
7p: CrossFit:
-WU: Gymnastics Skills: Handstands
-WOD: 12 min AMRAP: 5 135# Thrusters & 10 Burpees
9p:
-6 blocks ground pork
-3 blocks spinach & cheesecake
-3 blocks cheesecake
Total Blocks: 17P/9C/24F
Share
8:30a:
-4 blocks eggs & bacon
-3 blocks sliced tomatoes & 1 slice of Ezekial bread
-4 blocks almond butter
12:30p:
-4 blocks almonds
1:30p:
-5 blocks chicken
-3 blocks sauteed spinach, bell peppers, tomatoes, onions
-4 blocks olive oil
5p:
-5 blocks whey
-2 blocks ezekial bread-5 blocks almond butter
6p: CrossFit Level 1:
-WU: 5 Rds: 20 Dbl Unders- 30 Secs of Plank Holds
-Skill: Pull Up: 3x10 C's & D's-5x2+ Pull Up (Strict, assisted, or kipping) On last set go max reps
-WOD: 5 Rds of 15 Wall Ball-15 Box Jump
7p:CrossFit:
-WU: Max time Handstand hold-800m Run-5 Burpees at turn around-50 Dbl Unders
-WOD: "54321" Row for Cals-BJ-Hang Snatch 75#-WB-HSPU
9:30p:
-5 blocks ground beef
-4 blocks brussels sprouts, brocoli, & beer
-5 blocks almonds
Total Blocks: 19P/12P/22F
Share
-omega-3 Smart Balance butter
-1 envelope of unflavored gelatin
-1.5 cups of unsweetened vanilla almond milk
-1/3 cup Splenda or your preferred artificial sweetener
-1 teaspoon organic vanilla extract
-1 8oz package of cream cheese, fat free or plain depending on your goals
-Melt the butter in a pan and toss in enough almonds to cover the bottom — use a lot for a thick crust, a little for a thin. Toast for a bit, then toss to coat. Pour butter-coated almonds into pie pan and spread evenly to form "crust." A springform pan works best.
-In a small saucepan, whisk together the almond milk, sweetener, and vanilla. Bring to a boil.
-Once boiling, add gelatin mixture. Bring down to simmer and whisk until dissolved.
-In a food processor (or even your blender) add cubed cream cheese. Pour hot almond milk mixture in and pulse until smooth.
-Pour mixture into pan over almond crust. Add some extra almonds on top for visual appeal. Refrigerate for 2 hours.
Share
2p:
-4 blocks eggs & suasage
-3 blocks onions, bell peppers, tomatoes
-6 blocks olive oil & butter
4p:
-couple handfuls of blueberries
-4 blocks almonds
5p:
-8 blocks shredded chicken
-couple handfuls of trail mix
6p: CrossFit Level 1:
-WU: 800m Indian Run
-WOD: Teams of 2: 80 Jumping Pull ups-200 Squats-100 KBS- 80 Slam Ball-800m Run (1 person works)
7p: CrossFit Level 2:
-WU: 3 Rds: 400m Run w/ 3 Rds of Cindy
-WOD: 5 min AMRAP of 155/105# C & J
8p: CrossFit:
-SWOD: 5x3 BP
-WOD: 7 Rds Max Time HS hold & 10 Supine Ring Pull ups
9:30p:
-5 blocks gyro & steak
-3 blocks hummus, salad, & blueberries
-no added fat
Share
Rested.
2p:
-5 blocks eggs, bacon, smoked mozzarella
-3 blocks fruit, tomatoes, pieces of 7 grain toast
-4 blocks butter
8p: Sushi
-lots and lots of raw fish
-some rice
-no added fat
Share
It's my birthday so some careless eating will be taking place!!
9a:
-4 blocks eggs & sausage
-4 blocks cheesecake
-4 blocks cheesecake
10a: CrossFit:
-WU: 30 strict pull ups
-WOD: 30 Sit ups-1 mile run-60 SU- 3/4 mile run-90 SU- 800m run-120 SU-400m run
12p:
-hot wings, steak kabob, chicken kabob
-broccoli salad w/dried fruit & seeds, lumpia
-piece of b-day cake
6p:
-Pizza
-Sweet potato fries
9p: Drinking time :)
-Lots of Vodka and some cake
Share
ability to stay with it longer than anyone else."
Rest Day!
9a:
-5 blocks eggs & Greek yogurt
-3 blocks greek yogurt, blueberries, & ezekial toast
-5 blocks almond butter
12p:
-4 blocks chicken
-2 blocks salad & dressing
-12 blocks almonds
2p: Beer
Share
6:30a: CrossFit:
-WU: 2 Rds: 30 Mtn Climbers-20 Good Mornings-10 C's & D's-5 Tuck Jumps
-WU2: KB Circle
-WOD: 8 PS-15 Pull Ups-200m Run-6 PS- 15 BJ-200m Run- 4 PS-9 Pull Ups-200m Run-2 PS-9 BJ-200m Run
8a:
-5 blocks egg whites & sausage
-3 blocks broc, spinach, bell peppers, melon
-no added fat
11:45a:
-7 blocks shredded steak chili
-3 blocks broccoli, tomato sauce, small piece of pita
-5 blocks almond butter & avocado
12:30p: A mini Kit-Kat YUM!!!
6p:
-3 blocks shredded steak
-2 blocks blueberries
-scoop of almond butter
7p: CrossFit:
-WU:HSPU Ladder
-WOD: 7 Rds: 30 Dbl Unders-20 C2B Pull Ups-10 PJ-rest exactly 2 mins between rounds
8p:
-3 blocks Lara bar fruit
-5 blocks Lara Bar nuts
9p:
-6 blocks steak chili
-2 blocks roasted brussel sprouts
-5 blocks olive oil
Total Blocks: 21P/13C/20F (Not including the mini Kit Kat)
Share
Rest Day
9a:
-5 blocks sausage & whey
-2 blocks mixed berries
-5 blocks almonds
1:30p:
-6 blocks ground beef
-2 blocks broc soup
-6 blocks almonds
6:30p:
-2 blocks ground beef
-4 blocks almonds
9:30p:
-5 blocks carnitas
-3 blocks veggies, lettuce, few beans
-5 blocks avocado
Total Blocks: 18P/9C/20F
Share
wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it's at work or with your family. Every minute should be enjoyed and savored."
7:30a:
-5 blocks ground beef
-2 blocks blueberries & blackberries
-5 blocks almonds
12p
-4 blocks tuna & turkey
-4 blocks wheat bread (I know, I know)
-no added fat
2p: Trio Bar
-2 blocks dried fruit
-10 blocks mixed nuts
4:30p:
-5 blocks ground beef
6p:CrossFit Level 1
WU: Med ball sit ups
WOD: Row: 250-500-250-750 w/DL (135/95) 20-15-10-5
7p:CrossFit:
-WU: 1000m Row-100 Sit Ups-100 Lunges
-WOD: 5 Rds: 7 Renegade Man Makers & 3-6-9 HSPU (Strict-Kip-Mod)
9p:
-6 blocks chicken white
-3 blocks steamed sinach & broccoli soup
-6 blocks avocado
Total Blocks: 20P/11C/21F
Share
The World Belongs to those that Hustle.
9a:
-5 blocks sausage & egg
-2 blocks clementines
-5 blocks almond butter
1:30p:
-5 blocks shredded pork
-3 blocks brussel sprouts, sugar snap peas, clementine
-5 blocks almonds
6:30p:
-4 blocks pork
-4 blocks apple & coconut water
-4 blocks almonds
7p: CrossFit:
-WU: Dbl Unders
-WOD: 10 Rds: Max Rep C&J 1 min on 1 min off
9p:
-5 blocks pork
-5 blocks plantain
-5 blocks coconut oil & olive oil
11p:
-4 blocks ground beef
Total Blocks: 23P/14C/19F
Share
9:15a:
-2 blocks apple
-4 blocks almond butter
10a: CrossFit:
-WU: 99 Pull ups in a agonizing combo
-WOD: FGB w/ 400-400-800 in between, complete rounds as you please
12:30p:
-5 blocks 3 eggs & 2 sauasage
-1 blocks clementine
-14 blocks macadamias & avocado
3:30p: Superbowl
-What didn't I eat! Go Saints
Share
9a:
-2 blocks egg & lara bar
-2 blocks para bar
-6 blocks lara bar
10a: CrossFit:
-WU: Deck Squats & Stretching
-WOD: w/ Partner & 1 Barbell: 10-1 Ladder of 255 DL- 185 PC-135 PP (strip weight between sets)
2:30p:
-4 blocks seared ahi tuna
-2 blocks salad & some fries
- some chipotle mayo
8p:
-5 blocks carnitas
-??? blocks chips, veggies, salsa, margaritas
-10 blocks guacamole
Share
Rest Day.
Share
Rest Day.
Share
6:30a: CrossFit:
-WU: Tire Flips & Running
-SWOD: 85% of 3RM BS 9-7-5
-WOD: 4 Rds: 12 Sprawling High Pulls-18 American KBS- 25 Dbl Unders (w/ 2 Pood)
8a:
-5 blocks eggs & sausage
-4 blocks coconut water & 1 slice ezekial bread
-5 blocks almond butter
2p:
-6 blocks ground beef
-3 blocks apple, tomato sauce, & broc slaw
-2 blocks spanish olives
5p:
-2 blocks dried fruit
-10 blocks mixed nuts
10p:
-4 blocks pork
-2 blocks veggies & salad
-4 blocks guacamole
Total Blocks: 15P/11C/21F
Share
-5 blocks eggs
-2 blocks apple
-5 blocks almond milk & almond butter
1p:
-4 blocks turkey
-4 blocks lettuce, dried fruit, some lavash
-12 blocks mixed nuts, avocado
7p:CrossFit:
-WU: Jumprope
-WOD: 7 Rds: 7 Power Snatch- 7 Snatch Balance- 7 OHS w/95#
9p:
-6 blocks ground beef
-3 blocks salad, tomato sauce, grapes, broc slaw
-5 blocks avocado & olives
Total Blocks: 15P/9C/22F
Share
-6 blocks (4) eggs, (1) Bacon, (1) Cheese
-2 blocks clementine, tomatoe, onion
-2 blocks almond milk
1p:
-4 blocks ground beef
-3 blocks salad, Trio Bar dried cranberries
-10 blocks Trio Bar: ALmonds, Cashews, Sesame Seens, Pistachios, Sunflower Seeds
5p:
-5 blocks steak & bacon
-2 blocks strawberries
-4 blocks almond milk
6p:CrossFit:
-WU: Burpee Ladder (with lateral jump)
-Skill: FS & Thrusters
-WOD: 4 Rds. 5 Pull Ups- 10 Thrusters 15 KBS
7p: CrossFit:
-WU: Dodge Ball
-WOD: Start & End w/ 1 Suicide & between each round- 25 Jumping Balls, 50 OH Plate Lunges (25#), 75 ABSU, 50 WB, 25 Box
9p:
-5 blocks shish kebab
-5 blocks salad, hummus, pickled veggies
-5 blocks tahini
Total Blocks: 20P/12C/21F
Share
6:45a: 30 min Run
7:30a:
-6 blocks (4) eggs, (1) Cheese, (1) Bacon
-3 blocks tomatoes & onions, (2) clementine
-6 blocks raw pecans
12:30p:
-4 blocks seared ahi
-2 blocks salad
5:30p:
-5 blocks whey
-2 blocks strawberries
-10 blocks raw pecans & almond milk
7p: CrossFit:
-WU: Tabata Squats-Stretching Drills-50 Dips
-WOD: Variation of Death By Burpees
9:30p:
-6 blocks steak
-3 blocks arugual, baby spinach, beer
-6 blocks olive oil & avocado
11p:
-1 block clementine
-4 blocks almond butter
Total Blocks: 21P/11C/24F
Share
