8a: Perfect Food Bar
-3/3/10

1p:
-5 blocks steak chili
-3 blocks tomatoes, peppers, brussels sprouts, & onions
-10 blocks avocado & feta

4p: BBQ Chicken Salad
-4 blocks chicken
-3 blocks salad & sweet potato fries
-no added fat

6p: CrossFit Level 1:
-WU: Forward Rolls- Dolly Plank Walks- Automic Push Ladder to 10
-WOD: Fran

7p: CrossFit:
-WU: BBall Drills
-WOD: 200m Run: 15-9-6 PC & Pull Ups
             200m Run: 9-6-3 C&J & C2B Pull Ups
             200m Run: 3-2-1 Clusters & Burpee-Pull Up-T2B w/135# 16:29

8p: Progenex Recovery

9p: SoyJoy Bar (sample)
-.75/3/3

11p:
-8 blocks filet mignon
-3 blocks watermelon & cantaloupe
-5 blocks almonds

8a:
-4 blocks eggs & greek yogurt
-4 blocks blueberries & greek yogurt
-4 blocks almond milk

2p:
-6 blocks filet mignon
-4 blocks strawberries & popcorn
-4 blocks feta cheese

5p:
-2 blocks ground turkey
-2 blocks cantaloupe
-4 blocks raw almonds

6:30p: Mobility Drills: If you dont know then you better know! Click Link.
-Calves 4 mins accumulated per side


7p: CrossFit:
-WU: Skin the cat
-WOD: 20 min AMRAP: 5 Body Blasters-10 115# OHS-15 Doubles-200m Run= 7 rds +5 BB Unbroken


8p: Progenex Recovery

8p: CrossFit:
-SWOD: 5/5/5 BS: 215-250-285x6
-WOD: 20 PP @135#-20 yd Sprint-15 PP-40 yd-10 PP 80 yd-5 PP-100 yd sprint: 6:35

10p:
-4 blocks steak chunk chili
-2 blocks veggies
-2 blocks Flying Dog Old Scratch
-4 blocks avocado
-4 blocks almonds

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Rest Day!

1p:
-5 blocks ground beef & cheese
-4 blocks salad & fries
-No added fat

5p:
-pomegranate & blueberry smoothie

10p: Chinese
-beef & chicken
-veggies & some noodles
-no added fat

8/29

1p:
-5-6 blocks chicken & beef
-1 blocks sauce & green beans
-1 paleo cookie
-black coffee

4p:
-2 blocks canteloupe

4:30p: Mini WOD:
-1 mile jog
-150 Weighted sit ups
-30-20-10 Strict SP 45#-Slam Ball 20#-Push Ups: Slow and steady 8 mins!

11a:
-4 blocks bacon & eggs
-2 blocks cantaloupe
-4 blocks almond milk

4p: Zone Bar

5p: 
-1000 Squats for time! 32 mins & change! 

6p: Progenex MM & Recovery shake

7p:
-Glass of whole milk

8p: Paleo Kit

1a: Kitchen 24
-Bacon Cheeseburger & Sweet Potato Fries

5:45a:
-2 paleo cookies (Thanks Nancy)

6:30a:
-WU: 500m Row-40 Jumping Jacks-30 MC-20 Sit Ups-10 Wall squats
-SWOD: 3-3-3 BP: 225-245-265
-WOD: 15 Rds: sprint max meters (accumulated) in 20 secs-rest 40secs: 1 mile 350 meters (roughly)
-Foot is still an issue but after a few rounds it losened up a bit. Let's see how it is in the morning.

7:30a: Progenex MM & Recovery

12p:
-4 blocks chicken
-Large salad, fruit, & 1/4 pita
-4 blocks avocado

6:30p:
-2 paleo cookies.

9p:
-gluten free thin crust pizza & salad

6:30a: Builder Bar
-2/2/4

7a: 18 Holes of Golf
-I have to say it is pretty brutal. I almost think it is harder than a CrossFit WOD. Plus I walked the entire course.

11a: Glass of Whole Milk
-1/2/6

12p:
-5 blocks chicken
-2 blocks salad
-4 blocks olive oil & avocado

5:30p:
-3 blocks (2) eggs (1) greek yogurt
-2 blocks greek yogurt, green grapes, dark choc chips
-8 blocks raw walnuts & shredded coconut

7p: CrossFit:
-MWOD: 5 mins Accumulated Squat
-SWOD:3x5 BS@225 Just focused on form (depth, spine, heels, hips, etc.)
-WU: Burpees & Ball slams
-Skill: Indo Board
-WOD: "Nancy" 12:32 ( I think my running legs are coming back slowly but surely.)

8p: Progenex Recovery Shake (3P)

Check out my buddy Justin's blog post.

8a:
-5 blocks (3) eggs (1) bacon (1) Feta
-2 blocks cherries
-5 blocks almond milk

1p:
-6 blocks grassfed beef brisket
-2 blocks green grapes
-12 blocks Organic PB

4p: Paleo Latte
-4 blocks Almond Milk, dash of cinnamon & vanilla extract w/Nescafe

6p: CrossFit L1:
-WU: Accumulated Squat Hold (Goal 10 Mins) & Rolling Technique
-Skill: Handstand Holds
-Tech: Sumo Stance Deadlift + Upright Row = SDHP
-WOD: 5 Rds: 6 SDHP & 12 WB

7p: CrossFit:
-WU: 800m Run w/Frisbee if dropped do 1 burpee
-WOD 1: UNBROKEN wallball = 92 I hit the corner and that caused my set to be stopped. I wanted 100 and maybe I'll go for UNBROKEN Karen?
-WOD 2: Tabata DL & HPC @155# Broken Up in sets of 4

8p: Progenex MM & Recovery Shake

9:30p: Pita Grill
-6-8 blocks gyro & chicken
-2-3 blocks falafel & salad
-4 blocks olive oil

7:30a:
-4 blocks (2) eggs (1) Bacon (1) greek yogurt
-3 blocks (2) blueberries (1) greek yogurt
-4.5 blocks almond milk

12:30p:
-4 blocks chicken
-1 blocks green beans
-No added fat

5:30p:
-2 blocks organic beef sticks
-2 blocks cherries
-8 blocks organic PB

7p: CrossFit:
-Light stretching & rolling b4 class
-WU: Jumprope
-SWOD: 5x1 FS: 225-245-275-285-305 Did not get to try because ran out of time. I strongly believe I would have hit it today.
-WOD: 20 min AMRAP: Max Reps Box Jumps & Push Ups must be equal numbers to count. Within time limit accumulate 1000m of running. Total reps 225

8p: Progenex MM & Recovery Shake
-4x10 T2B
-3x10 Strict deep ring dips

9:30p:
-4 blocks grassfed brisket
-4 blocks grapes, green beans, & wine
-no added fat

11p:
-6.5 blocks raw almonds

21P/10C/21F

Read the following below:

What does that make you feel? 
What thoughts come to mind? 
Will you take action?

Visit sicfit.com for more Videos

Rest Day

2:30p:
-Eggs, scrambled w/bacon, Feta, fresh organic tomatoes, onions, & cooked in bacon fat
-Gluten free wlanut pnacakes

8p:
-Petite Sirloin w/sweet potato fries & spicy green beans
-Wine

11p:
-fresh red cherries

10a: CrossFit:
-WOD: Lumberjack 20 with 50 DU instead of runs:

11a: Progenex MM & Recovery Shake

12p:
-bacon

2p: Hot's Tacos

9p: Chinese Food

7:30a:
-4 blocks ground turkey
-2 blocks yogurt
-2 blocks strawberries & bananas
-8 blocks raw walnuts

1:30p:
-6 blocks chicken & gyro
-2 blocks salad & hummus
-no added fat

6p: CrossFit:
-Skill: L-Sit Practice
-SWOD: Cleans 3-3-2-2-1-1
-WOD: "D.T."


7p: Progenex MM & Recovery Shake

8p: Paleo Kit

2a: Denny's

8a: Progenex MM Shake
-4

10a: Perfect Food Bar
-3/3/10

1:30p:
-4 blocks beef
-1 blocks steamed veggies
-4 blocks nuts

4p: 1 piece chocolate

5:30p:
-4 blocks eggs
-2 blocks ezekial bread
-4 blocks organic PB

7p: CrossFit:
-WOD: 20-18-16-14-12-10-8-6-4-2 2 Pood AKBS w/ 1 Rd of Cindy between Rep Sets: 14:55

8p: Progenex Recovery

9p:
-4 blocks ground beef & bacon
-4 blocks sweet potato fries
-no added fat
-2 blocks Beer

Rest Day!

8a: Perfect Food Bar
-3/3/10

12p:
-6 blocks chicken & jack cheese (1)

6p:
-Fish Tacos

10p:
-small scoop of ice cream & popcorn!!!

- Albert Einstein

6a: Progenex MM Shake

6:30a: Surfing

9a:
-2 blocks 1/2 gluten free banana nut muffin

11:30a:
-6 blocks ribeye & eggs


12:30p:
-12 blocks large scoop organic PB

2:30p:
-1 block dried strawberries

4:30p:
-6 blocks grilled chicken
-2 blocks steamed spinach & hummus
-8 blocks hummus



5p:
-SWOD: BP: 3-3-3-3-3: 205-225-245-255-265

6p: CrossFit:
-WU: 1 Rd: 31 Air Squats-31 Push Ups-31 Sit Ups-31 
-WOD 1: 31 Burpees for time
-WOD 2: "How to get 300 in FGB?"  20 PP-20 SDHP-20 BJ-20 WB

7p: CrossFit:
-WU: CrossFit WU: 3 Rds: Samson Stretch-10 Sit Ups-Supermans-Pull Ups-Dips
-WOD: 500m Run & 25 PP-400m & 20 PP- 300m & 15 PP-200m & 10 PP- 100m & 5 PP @95# (10:07) First time running. First round hurt then foot went numb. Def lacking in my running due to last 2 months. This should be at least 2 mins faster.
-Bonus: Tabata Plank Drills

8p: Progenex Recovery

9:30p:
-8 blocks lamb leg roast
-1 blocks sauteed spinach
-2 blocks red wine

11a: Perfect Foods Bar
-1.5/3/5

2:30p:
-8 blocks chicken
-2 blocks cherries & sugar snap peas
-8 blocks roasted red pepper hummus


5:30p:
-10 blocks organic PB

8p: CrossFit:
-WU: Stretching
-SWOD: 5/3/1+ BS=245x5-275x3-310x3 (A little fatigued from Sat still.)
-WOD: 5 Rds: 2 FS @225#-4 L-pullups-6 Weighted Ring Dips 20#: 10:00 (Paced it was in no rush, just for movement.)

9p: Progenex MM & Recovery Shake

10p:
-5 blocks eggs, pepper jack, & bacon
-2 blocks red wine & chopped tomatoes
-4 blocks olive oil

Rest Day.

2:30p:
-6 blocks eggs, bacon, chicken, cheese
-2 blocks fruit & piece of grain bread
-4 blocks butter

6p: Dried apricots



9p:
-filet mignon & ribeye
-sweet potato fires, my famous spicy green beans
-olive oil
-Wine
-fruit bar

12a:
- lots of cherries

Event 1 - “Triple Double”

For reps:

AMRAP in 2 minutes of: Bar Muscleups

Rest 2 min

AMRAP in 2 minutes of: Ground to Shoulder (#185/#115)

Rest 2 min

AMRAP in 2 min of: Box Jumps (30”/24”)

Event 2 – “Zipadeedoodah”

Event 3 - “Spetznaz”

7:30a:
-4 blocks eggs & bacon
-4 blocks walnuts

12:30p:
-4 blocks chicken
-1 giant chocolate chip cookie
-2 beers

4:30p:
-bowl steak chili

5p: Swim: 1600m

8p: Progenex MM & Recovery Shake

7a: Progenex MM & Recovery Shake

11:30a: Perfect Foods Bar
-3 blocks pro
-3 blocks carb
-10 blocks fat

2p:
-3 blocks chicken
-2 blocks lettuce & salad (Had lunch with a client he ordered couldn't be rude and not touch the rice.)
-no added fat

4p:
-fat handful of raw walnuts

5:30p:
-4 blocks chicken
-2 blocks broc soup & cabbage salad

7p: CrossFit:
-WU:Rowing & KB Play
-WOD: 15-12-9 of HSPU-Ring Dips-T2B

8p: Progenex MM & Recovery

8a:
-5 block ground beef
-2 blocks yucca & steamed spinach
-No added fat

12:30p:
-3 blocks chicken
-1 blocks salad
-4 blocks hummus & olive oil

4:30p:
-5 blocks ground beef & steak chili
-2 blocks yucca & strawberries
-5 blocks almonds

7p: Just aomw practice other than that a rest day!

9p: Sushi

6:30a:Progenex MM Shake

7:30a:
-3 blocks eggs & ham
-1 blocks english muffin
-no added fat

12:30p: Paleo Kit:
-4/2/7

3p:
-handful of grapes

6p: CrossFit Level 1:
-WU: 2 rds: 7 Push Ups-9 T2B-15 Squats
-Hip Drills
-Skill: HPC
-WOD: 20 AMRAP: 1 HPC-1 100m Run- 2HPC-1 100m Run- Add 1 HPC per round


7p: CrossFit:
-WU: 3 Rds: 10 Thrusters-10 OHS-10 Inch Worms
-WOD: The Chief: 586 Reps

8p: Progenex MM & Recovery Shake

10p: Tons of Protein
-2 1/3 beef patties, some bacon, 2 eggs, cheese
-a little bit of broc salad

11p:
-1 blocks strawberries

8a:
-4 blocks eggs & bacon
-1 blocks blueberries
-4 blocks raw almonds

2p:
-5 blocks ground turkey & ground pork
-2 blocks broccoli, tomato paste, garlic paste, & red pepper paste
-5 blocks brazil nuts

5:30p:
-2 blocks organic beef sticks
-2 blocks coconut ice cream

7p: CrossFit:
-WU: KB Play
-WOD: "Helen" w/Rowing and KB Snatches instead of the norm.

Progenex MM & Recovery Shake

8p:
-WU: Core Work
-WOD: 5 Rds: 3 DL @315-5 Clapping Push UPs-7 KB Sit ups to press

10:30p:
-4 blocks eggs
-4 blocks grapes, strawberries, TJ's Bruchetta Sauce, & beer
-2 blocks black olives

Fat Sunday!

9a: Progenex MM

10a: CrossFit:
-WU:
-WOD: EMOTM 4 C2B Pull Ups: 20 Thrusters-20 Hi Pull-20 PJ-20 OHS-20 FS: 5:39

11:15a: Progenex MM & Recovery Shake

2:30p:
-large bowl of shredded pork & chicken

7p:
- couple organic free range beef sticks

10p: Crustaceans
-Cracked Crab & Garlic Noodles

http://m.npr.org/story/128958420

Rest Day.

10a: Paleo Kit
-4/2/7

2:30p: Progenex MM

3:30p:
-6 blocks chicken
-4 blocks nectarine & date
-4 blocks almonds

7p:
4 blocks cold cuts

11p:
-chicken lettuce wraps, shredded pork with hot garlic sauce, & chicken dumplings

12a: Truffle Brownies

The higher a monkey climbs a tree, the more people can see his ass."
- T. Boone Pickens




11a:
-4 blocks eggs
-4 blocks peach & Medjool Date
-8 blocks almonds & olive oil

4:30p:
-5 blocks chicken
-1 blocks squash

5:30p:
-2 blocks Medjool Date (These things are crack!)
-4 blocks raw almonds

7p: CrossFit:
-WU: Handstand Holds & HSKU
-WOD: 1000m Row-5 Bar Pull Overs-50 KBS-5 BPO-50 Ball Slams-5 BPO-1000m ROw

9p:
-5 blocks ground beef, bacon, egg, & cheese
-2 blocks Beer & salad
-no added fat

A Meat Based Diet Made Us Smarter.

8a:
-4 blocks eggs & bacon
-2 blocks nectarine
-8 blocks olive oil & almonds

12:30p:
-some pizza

6p: Perfect Food Bar
-3/3/10

7p: CrossFit:
-WU:
-WOD: 100 total Cals on Rower in 1 min max effort attempts-then 7 C & J @135# and 1 Rd of Cindy between attempts: 30/26/25/19 & 14:01

8p: Progenex MM & Recovery

10p:
-6 blocks chicken & beef
-2 blocks dumplings & green beans
-oil?

9a:
-5 blocks bacon, Omega 3 eggs, & homemade cheese

4p:
-2 blocks homemamde cheese
-2 blocks white nectarine
-8 blocks raw almonds

5:30p: Strength
-SWOD:3-3-3-3-3 BP: 225-225-245-255-265


6p: CrossFit Level 1:
-WU: 400m Jog- Track Drills
-Skill: Hand Stand Work
-WOD: 3 Rds: 50 Walking Lunges-20 WB-15 KB Hi-pull-10 Ring Dips/Push Ups-5 Burpee Box Jumps

7p: CrossFit:
-WU: Farmers Walk 200m with 2 empty Barbells-then waiters carry 25#
-WOD 1: 500m Row then 4 Rds: 10 OHS 95#-5 Beast Makers (Burpee-Pull Up-Toe-2-Bar) 9:11
-WOD2: 5 Rds: 5 Muscle Ups-10 OHS 115#-15 Toes-2-Bar-20 GHD Sit Ups: 24:06- Performed an hour or so after WOD 1 and with a make shift GHD apparatus.

8p: Progenex MM & Recovery

9:30p:
-2 blocks grapefruit

11p:
-5 blocks chicken
-2 blocks various squash
-8 blocks olive oil & black olives

7a: 3200m Swim

9a:
-5 blocks bacon & eggs
-2 blocks pistachio thingys
-8 blocks olive oil, almond milk, & pistachios

3:30p:
-6 blocks ground bison
-2 blocks white nectarine & tomato paste
-4 blocks olive oil & black olives

8p: CrossFit:
-B4 Class: Rolling, Stretching, HS work, MU
-WU: Plank Drills
-SWOD: BS:3/3/3+ :225x3-260x3-290x13 (I could have squeezed out 2 more but the smart play was to stop at 13.)
-WOD: EMOTM for 12 mins: 2 Squat Clean & Jerk with 195# (I stopped halfway the plantar on my left foot cramped up terribly.)

9p: Progenex Recovery

10p:
-6 blocks ground bison
-3 blocks yelow squash, green squash, tomato paste, & pistachio thingy
-5 blocks black olives & pistachios

9a:
-4 blocks almond milk latte

10a: CrossFit:
-WOD: FGB: I skipped BJ 340


11a: Progenex MM & Recovery

12p:
-8 blocks spareribs & beef brisket
-2 blocks misc carbs
-no added fat

10p:
-Fish Tacos
-Mango Key Lime Cheesecake