7:30a:
-5 blocks chicken & eggs
-2 blocks ezekial bread
-5 blocks pecans & butter

12:30p:
- 4 blocks steak
-2 blocks veggies
-5 blocks raw pecans

6:30p:
-5 blocks steak & chicken
-2 blocks pear
-No added fat


7p: CrossFit: Ascending Rounds of 100m Row & 10 OHS Completed 5 Rds and got through 1/2 of the Rowing on the 6th Round




















8p: CrossFit:











9p: PWOD: Lara Bar
-3 blocks carbs

10p: Rest of the PWOD meal
-5 blocks chicken
-2 blocks wine
-no fat


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— John D. Rockefeller

10a:
-5 blocks chicken & eggs
-2 blocks Anjou Pear
-8 blocks raw pecans

1p:
-handful of raw almonds

3p:
-6 blocks flank steak
-2 blocks broccoli
-5 blocks avocado

5p: SWOD:
-BP 5-5-5-5-5
-GHD Sit Ups 25-25-25-25
-GHD Back Ex: 15-15-15-15

6p: CrossFit Level 1:
-WU: Burpee Bok Jump Ladder to 5
-Skill: PVC Work & 3x5 Squat Presses
-WOD: Nancy


7p: CrossFit:
-WU:400m Skip- Burpee ladder to 6, PVC Work
-WOD:800m Run-21 Wall Ball & Ring Pull Ups-400m Run 15 Wall Ball & Ring Pull Ups-200m Run 9 Wall Ball & Pull Ups: 11:30- Damn those ring pull ups
-Skill: HSPU work

8:30p:
-5 blocks lamb
-3 blocks hummus, cucumber salad, & Israli salaf
-no added fat

11p:
-4 blocks steak
-2 blocks wine
-8 blocks raw pecans


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Rest Day

8a:
-4 blocks pork chop
-1 blocks strawberries
-8 blocks pecans

1p:
-5 blocks buffalo sausage & greek yogurt
-3 blocks apple & greek yogurt
-8 blocks almonds

4p: I need to get my butt to the market...stat!
-5 blocks whey & milk
-2 blocks milk & apple
-8 blocks almond meal

8p:
-6 blocks chicken
-2 blocks broccoli
-8 blocks avocado
-piece of dark chocolate


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12p: CrossFit:
-WOD: "300" 10:08

7p: Gyu-Kaku
-Lots of meat!

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9a:
-4 blocks whey protein
-2 blocks paleo apple crisp
-4 blocks paleo apple crisp & almond milk

10a:
-WU: 3 individual stations: 200 Dbl Unders (as a team)- 10 Rds of 2 ball slam & 1 Burpee finish w/400m Run- 100 Sit ups
-WOD: Tower of Power (Back Squats)
              1 min max reps of BS w/95#-135#-185#-135#-95#
               w/3 mins of rest between rounds

11a:
-3 blocks Superfood Green Juice

12p:
-5 blocks egg whites, bacon, turkey
-1 blocks fruit, broccoli, & tomatoes
-No fat

4:30p:
-5-6 blocks pork chop
-2 blocks strawberries
-5 blocks avocado

9p:
-3 blocks chicken suasage
-2 blocks apple
-3 blocks almond meal

10p: Drinks!!!

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9a:
-3 blocks chicken
-2 blocks string beans
-3 blocks oil

12p:
-5 blocks chicken
-2 blocks salad
-lemon sauce

4p:
-2 blocks greek yogurt
-2 blocks apple
-4 blocks almonds

6p:CrossFit:
-WU: Drills & Jumprope
-SWOD: BS 5x205-5x225-5x275-5x225-5x225 (Did not want to tx the legs too bad)
-WOD: PP JT: 21-15-9 95#PP-Ring Dips-Push Ups

7:45p:
-3 blocks Superfood Green Juice

8:30p:
-Huge piece of Flank Steak wrapped around spinach & parmesan


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7:30a:
-4 blocks ground beef
-2 blocks yellow squash
-8 blocks almonds

1p:
-2 blocks greek yogurt
-1 blocks greek yogurt & strawberries
-10 blocks lamond butter

2:30p: CrossFit:
-WU: 25-20-15-10-5 GHD Sit Ups & 25 Dbl Unders between sets
-WOD: 500m Row- 15x175# Thrusters- 500m Row= 7:23

4p:
-4 blocks tuna steak
-6 blocks Superfood Green Juice,  Yellow Squash, & strawberries
-No added Fat

8p: Chinese
-beef, chicken,shrimp
-chicken dumplings, green beans
-no added fat

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Rest Day.

8a:
-4 blocks pastrami
-2 blocks frozen berries
-8 blocks almond milk & almond butter

11:30a:
-6 blocks chicken
-1 blocks broccoli
-8 blocks almonds


5p:
-4 blocks shaved turkey
-0 blocks carbs
-12 blocks almonds

7:30p:
-handful nuts

9p:
-5 blocks ground beef
-2 blocks yellow squash & Scotch
-No added fat

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12p:
-5 blocks eggs
-2 blocks cauliflower
-5 blocks almond butter
-Black Coffee

5p:
-4 blocks pastrami
-2 blocks pear
-8 blocks almonds

6p: CrossFit Level 1:
-WU: Med Ball throw w/Burpee
-Skill: HS Hold: 30,45,60 secs
-WOD: Deck of Cards: Red=Push Ups, Black=OHS Squat w/PVC, ACE=100m Sprint, Joker=200m Run

7p: CrossFit:
-WU: 250m Row, Traverse the pull up bar, Tire flips, 800m OH Tire carry
-WOD: 3 Rds: 10 Single Arm KBS (Rt & Lt), 10 KB C&J (Rt & Lt), 5 OHS KB Squat (Rt & Lt)

9:30p:
-6 blocks chicken
-3 blocks cauliflower, broccoli, red wine
-4 blocks olive oil

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7:45a:
-4 blocks eggs
-2 blocks apple
-8 blocks almonds

12:30p:
-4 blocks seared ahi tuna
-2 blocks salad
-4 blocks chipotle mayo

5p:
-4 blocks tuna
-1 blocks dark chocolate chips
-8 blocks almond butter

8p: CrossFit:
Pre-WU: 100 GHD Sit Ups
SWOD: Power Snatch 3-3-3-3-3
WOD: 1-2-3-4-5-6-7-8-9-10 of 155# C&J w/ 1 Round of Cindy in between each Rd.

9:30p: PWOD Meal
- 4 blocks turkey
-8 blocks gluten free spaghetti
-No added fat
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9:30a:
-2 blocks apple
-4 blocks almond butter

10a:
-WU: L-Sit Practice
-WOD: 210 Burpees
-XPun: 150 Dbl Unders

12p: PWOD meal
-4 blocks bacon & eggs
-4 blocks chocolate chip pancakes
-no added fat

6p:
-2 Dbl Dbl Protein Animal Style Burgers
-Fries
-No added Fat

9p: Chinese Food
-Mongolian Beef
-Hot Garlic Chicken
-Schezuan Pork

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9:20a:
-2 blocks apple
-4 blocks almond butter

10a: CrossFit:
-WU: 200m Run- Plate Carry 200m- 70 Squats w/plate- 50 Dips
-WOD: Badger: 3 Rds; 30 95# Squat Cleans-30 Pull Ups- 800m Run

11:30a:
-3 blcks green juice
-Black coffee

7p:
- cucumber, tomato, onion salad
-1 beer

9:30p:
-grilled fish tacos & salad

11p:
- couple of scoops of ice cream

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9a:
-4 blocks turkey
-2 blocks apple
-8 blocks almonds

12:30p:
-4 blocks seared ahi tuna
-1 blocks salad
-8 blocks walnuts

2p:
-8 blocks almond butter

6p: CrossFit Level 1:
-WU: Kalistetic Drills
-SWOD: 5x5 BS
-WOD: Fran

7p: CrossFit:
-WOD: Airforce Karen: 150 WB and every min on th emin 4 burpees: 9:29

7:30p: PWOD Meal
-3 blocks Green Juice

9p:
-6 blocks filet mignon
-2 blocks salad & asparagus
-Olive oil

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We must have perseverance."

9a:
-1 blocks dried mango
-4 blocks almonds

11a:
-6 blocks chicken & gyro
-2 blocks hummus & salad
-4 blocks olive oil

6p:
-1 blocks hard boiled egg
-2 blocks apple
-4 blocks almond butter

9p:
-5 blocks carnitas
-5 blocks salad, chips, salsa
-4 blocks avocado
-Margaritas

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...My HSPU!

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“Every great dream begins with a dreamer.  Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

- Harriet Tubman

Rest Day


8a:
-5 blocks shaved turkey
-12 blocks almonds


12:30p:
-5 blocks whey protein
-2 blocks strawberries & dried mango
-10 blocks almond butter


3:30p:
-Seared Ahi Tuna Salad
-Beer




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in the biggest possible way."

Rest Day

10a:
-5 blocks eggs & turkey
-2 blocks ezekial bread
-10 blocks almond butter

3:30p:
-Chicken Chipotle Sandwhich (not paleo)

6p: CrossFit Level 1:
-WU: Med Ball relay, lunges, drills
-WOD: 20 min AMRAP of: KB Hi-pull-KB Goblet Squat-KBS (Ladder from 1-to max completed reps)

9p:
-4 blocks ground beef & 1 hard boiled egg
-1 blocks salad
-4 blocks grapeseed oil

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Recovering from the SoCal Sectionals.

Food was loose for the remainder of Sunday and all of Monday. Back on the grind Tuesday 3/16/2010.

7:30a:
-baby back ribs
-brownies

12:30p:
-4 eggs
-couple scoops of almonds butter

4p:
-couple more babyback ribs
-dried mango slices

7p: CrossFit: Recovery WOD
-20 min AMRAP of: 50 Dbl Unders-50 Sit Ups-400m Run

9p:
-gyro & lamb
-salad & falafel w/yogurt sauce
-no added fat



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WOD#3: "Six Max Efforts"
Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest

Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest

Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest

Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest

Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

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9:20a:
-5 blocks chicken
-2 blocks roasted red pepper & apple
-10 blocks walnuts


2p:
-5 blocks chuck roast
-2 blocks dried mango
-10 blocks Brazil nuts

6p
-10 blocks chicken & gyro
-4 blocks pita, salad, hummus
-No added fat

10p
-4 blocks chicken
-4 blocks coconut water
-8 blocks walnuts

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An email I received today from Big D:


-Before u taught me how to eat there would have been PILES of mashed potatoes on my plate :)

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Rest Day

7a:
-4 blocks chuck roast
-1 block pita
-10 blocks walnuts

11:30a:
-5 blocks chicken
-1 blocks brussels sprouts
-10 blocks walnuts

1:30p:
-2 blocks dried fruit
-10 blocks mixed nuts

4:30p:
-6 blocks ground beef
-2 blocks dried mango
-5 blocks almond butter


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tomorrow by evading it today."

— Abraham Lincoln

7a:
-5 blocks egg & whey protein
-8 blocks brzil nuts

11a:
-5 blocks almonds

12a:
-5 blocks eggs & bacon
-10 blocks walnuts

1:30p: 1 mile Swim

3:30p:
-6 blocks chicken
-8 blocks sweet potato
-no fat

7p: CrossFit:
-WU: Jumprope
-No WOD: Just skills & drills

10p:
-7 blocks chuck roast
-3 blocks large salad & fruit
-no added fat

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brilliantly disguised as insoluble problems."

7a:
-5 blocks eggs & sausage
-2 blocks ezekial bread
-5 blocks almond butter

11a:
-5 blocks ground beef
-1 block brussel sprouts
-5 blocks almonds

2p:
-5 blocks almonds

5p: HMF Power Smoothie
-5P/2C/5F

6p: CrossFit Level 1
-WU: 5 min Jump Rope: For every 5 Consecutive Dbl Unders/10 Crosses subtract 1 burpee from 30 (goal is to have 0 Burpees.)
-Skills: PVC work
-WOD: Every Min on the Min for 20 min: 2 P&J w/heaviest weight you can handle

7p: CrossFit Level 2
-WU: 400m Run 15 PVC OHS-400m Run 15 45# OHS-400m Rum 15 65# OHS
-WOD: FGB= Big PR :)

9p:
-10 blocks lamb & gyro
-2 blocks hummus & salad, Should def have more PWOD carbs.
-a littel olive oil. No true added fat.


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9a: CrossFit:
-WU: Box Jump Drills
-WOD: 3 Rds: 500m Row-10 SCTOH w/135#-10 Pull Ups (No Butterfly)
-3x25 GHD Sit Ups
-3x10 Ring Dips

11a: PWOD Meal!
-4 blocks eggs & sausage
-5 blocks sweet potato, onions, bell peppers
-No Fat

1:30p:
-5 blocks chukefta
-0 blocks carb
-10 blocks olive oil, pine nuts, almonds

5p:
-5 blocks ground beef
-2 blocks brussels sprouts
-5 blocks brazil nuts

9p:
-4 blocks ground beef & turkey lasagna
-2 blocks lasagna (gluten free)
-4 blocks avocado


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I have been training pretty hard lately and it has led to a large appetite. I have been eating real loose lately and have felt great. I will focus more this week leading up to the sectionals this weekend. Hope to see you all there!


10a:
-5 blocks eggs & sausage
-2 blocks gluteen free organic pancakes (no syrup)
-4 blocks almonds

11a: CrossFit:
-WOD: Helen


12-2p:O-lifting

2p:
-4 blocks eggs & sausage
-2 blocks dried fruit
-10 blocks mixed nuts

4:30p:
-5 blocks eggs & ground beef
-3 blocks brussel sprouts, tomatoes, onions
-5 blocks avocado

9p:
-Homemade Lasagna. NOT PALEO
-Chukefta (raw meat, olive oil, pine nuts) VERY PALEO

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Extremely loose day of eating!

9a:
-piece of chocolate

10a: CrossFit:
-WU: 3 Rds: 5 PU-10 Push Ups-15 Squats-20 Dbl Unders
-WOD: 3 Rds: 400m Run & 10 Unbroken 95# Snatches

1p:
-6 blocks pork sausage, eggs, steak, some goat cheese
-3 blocks tomatoes, onions, salad,
-No added fat, some creamer
-Piece of chocolate


5p:
-6 blocks beef
-4 blocks dressing & almonds

10p: Cheesecake Factory

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Rest Day

8a:
-3 blocks cheese
-3 blocks thin crust pizza, roasted red peppers, onions
-no added fat

11a:
-5 blocks eggs & sausage
-5 blocks brazil nuts

4:30p:
-5 blocks steak
-2 blocks salad
-20+ blocks butter, olive oil, avocado

9p: StoneFire Grill
-Pizza & Salad

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6a:
-1 blocks milk
-1 blocks milk
-3 blocks brazil nuts

6:30a: CrossFit:
-WOD: 3 Rds of 450m Run & 30 OHS

9a:
-5 blocks sausage & eggs
-2 blocks ezekial bread
-5 blocks almond butter

12:30p:
-5 blocks chicken
-2 blocks dried fruit
-10 blocks mixed nuts

3p:
-2 blocks orange

4p:
-2 blocks beef jerky

7:30p:
-2 blocks Muscle Milk


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Hide your salad..."purple"...

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7:30a:
-4 blocks eggs & bacon
-2 blocks fruit
-no fat

10a:
-2 blocks dried fruit
-10 blocks mixed nuts

12p:
-4 blocks chicken
-3 blocks salad w/grapes & apples
-4 blocks walnuts

4:30p:
-5 blocks skirt steak
-2 blocks dried fruit
-10 blocks mixed nuts

7p: CrossFit:
-WU: Shoulder Drills
-WOD 1: Virtual Fran w/ PVC
-WOD 2: 10 min AMRAP w/88# of 7 DL-7 HPC-7FS-7S2O
-SWOD: 1 RM BP

10:30p:
-5 blocks chicken
-2 blocks orange & (1) Red wine
-5 blocks avocado

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Rest Day

8:45a:
-4.5 blocks eggs & goat cheese
-2 blocks ezekial bread
-8 blocks almond butter

12p:
-6 blocks ground beef
-12 blocks almonds

4:30p:
-6 blocks ground beef
-1 block pita
-8 blocks avocado

6p: CrossFit Level 1
-WU:
-WOD: 5 Rds: 250m Row-15 DL-10 K2E

9p:
-7 blocks hangar steak
-4 blocks salad, broccoli, asparagus, couple small bites of cheesecake
-no added fat

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7a:
-4 blocks eggs
-2 blocks ezekial bread
-5 blocks almond butter

11a:
-3 blocks chicken
-2 blocks dried fruit
-10 blocks cashews, pistacios, sesame seeds, sunflower seeds, pumpkin seeds

4:30p:
-6 blocks ground sirloin
-3 blocks strawberries, tomatoes, tomato sauce, onions
-6 blocks almond butter

7p: CrossFit:
-WU: 1000m Row & 3 min Jumprope
-WOD: 5 Rds: 50 Dbl Unders-20 GHD Sit ups-5 HSPU

9p:
-6 blocks ground sirloin
-2 blocks beer
-6 blocks almonds


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