Sorry no posts, tough to keep up with, but i've been zoning perfectly since monday...
Breakfast: 1 egg, 2 egg white, 1 slice of bacon, 1/2 grapefruit, 4 cups spinach, 1 tbsp ketchup
snack: 1oz steak, 5 baby carrots, 3 almonds
lunch: 3oz chicken, 1 cup grapes, 2 tbsp balsamic dressing
snack 1 oz steak, 5. baby carrots, 3 almonds
dinner; 6oz shrimp and sweet potater fries
Thursday, February 3, 2011
Tuesday, February 1, 2011
February 1, 2011
Breakfast 7 am - 1 egg, 2 egg whites, 4 cups spinach, 1 slice of bacon, 1/2 grapefruite, 1 tbsp ketchup
snack 10 am - 5 baby carrots, 1 oz steak, 3 almonds
lunch 1 pm - 1 cup grapes, 2 tbsp balsamic dressing, 3 oz chicken
snack: 4 pm - 5 baby carrots, 1 oz steak, 3 almonds
dinner
MURN:
5star wod
10 rounds
10 Box Jumps
10 New standard pushup
10 v ups
5 star wod:
yesterdays
Yeah Burpees
snack 10 am - 5 baby carrots, 1 oz steak, 3 almonds
lunch 1 pm - 1 cup grapes, 2 tbsp balsamic dressing, 3 oz chicken
snack: 4 pm - 5 baby carrots, 1 oz steak, 3 almonds
dinner
MURN:
5star wod
10 rounds
10 Box Jumps
10 New standard pushup
10 v ups
5 star wod:
yesterdays
Yeah Burpees
Friday, January 28, 2011
January 28, 2011
Long time no post :(
Breakfast: 1 egg, 2 egg white, 1 apple, and 1 slice of bacon
Lunch: 3oz chicken, 1 cup grapes, and 2 TBSP Balsamic dressing
Snack 5 carrots, 3 almonds, 2 slices of lunchmeat low sodium ham
Breakfast: 1 egg, 2 egg white, 1 apple, and 1 slice of bacon
Lunch: 3oz chicken, 1 cup grapes, and 2 TBSP Balsamic dressing
Snack 5 carrots, 3 almonds, 2 slices of lunchmeat low sodium ham
Friday, January 21, 2011
Day 19 - Friday, January 21
Breakfast: 1 egg, 2 egg whites, spinach, 1 slice bacon, 1/2 grapefruit
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds
Lunch: 3 B - 3oz chicken, 2 Tbsp balsamic, 1 cup grapes, 5 baby carrots
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds
MURN:
30 minute run on treadmill - speed varied from 5.5-7
WOD
20 min AMRAP
8rds tabata sit up, remaining time
5 push jerk (95/65)
10 pistols alternating
15 bench rows
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds
Lunch: 3 B - 3oz chicken, 2 Tbsp balsamic, 1 cup grapes, 5 baby carrots
Snack: 1B- 1oz steak, 5 baby carrots, 3 Almonds
MURN:
30 minute run on treadmill - speed varied from 5.5-7
WOD
20 min AMRAP
8rds tabata sit up, remaining time
5 push jerk (95/65)
10 pistols alternating
15 bench rows
Thursday, January 20, 2011
Day 18 - Thursday, January 20th
Breakfast: 630AM - 1 egg and 2 egg whites(2B protein), 4 cups spinach (1B carb), 1 slice bacon (3B fat & 1 B protein), 1 apple (2 B carb)
Snack: 10am - 1 block - 1 oz steak, 5 baby carrots, 3 almonds
Lunch 1 pm - 3 Block - 3 oz chicken, 1 cup grape, 5 baby carrots, and 2 tbsp balsamic dressing
Snack 4 pm - 1 block - 1 oz steak, 5 baby carrots, 3 almonds
Dinner: 3 oz taco meat, nacho chips, and cheese-- worst cheat meal ever, it was disgusting
Strength: Deadlift
PR = 255lb; 90% = 230lb
65% x 5 = 150
75% x 5 =170
85% x AMRAP = 195 (3)
WOD
Jackie
1 K row
50 thrusters (30 lb)
30 pull up
9.48 (red)
MURN:
10 minutes on Stepper - intense
3 sets of 10-15 DB pick ups with parrallel body
3 sets of 10-15 tricep thingys with __lbs
3 sets of 10-15 reps rope thingys for arms
*i'm very descriptive with the names of my MURN workouts aren't i?
Snack: 10am - 1 block - 1 oz steak, 5 baby carrots, 3 almonds
Lunch 1 pm - 3 Block - 3 oz chicken, 1 cup grape, 5 baby carrots, and 2 tbsp balsamic dressing
Snack 4 pm - 1 block - 1 oz steak, 5 baby carrots, 3 almonds
Dinner: 3 oz taco meat, nacho chips, and cheese-- worst cheat meal ever, it was disgusting
Strength: Deadlift
PR = 255lb; 90% = 230lb
65% x 5 = 150
75% x 5 =170
85% x AMRAP = 195 (3)
WOD
Jackie
1 K row
50 thrusters (30 lb)
30 pull up
9.48 (red)
MURN:
10 minutes on Stepper - intense
3 sets of 10-15 DB pick ups with parrallel body
3 sets of 10-15 tricep thingys with __lbs
3 sets of 10-15 reps rope thingys for arms
*i'm very descriptive with the names of my MURN workouts aren't i?
Wednesday, January 19, 2011
Day 17 - Wednesday, January 19
Breakfast: 6AM 1 egg & 2 egg whites (2 blocks protein), 1 slice of bacon (3 block fat & 1 protein), 4 cups spinach, 1/2 grapefruit, 1 tbsp ketchup (1/2 carb block), and green tea (16oz)
Snack 930- 1 block - 1/2 apple, 1 oz steak, 3 almonds
Lunch 1230 - 3 blocks - 3 oz chicken (3 B protein), 1 cup grapes (2 B carb), 5 baby carrots (1 B carb), 2 tbsp balsamic dressing (3 B fat)
Snack 330 - 1 B - 1/2 apple (1c), 1 oz steak (1p), 3 almonds (1f)
Dinner 7pm - 4 Blocks - 4 oz ground beef with taco seasoning (4B protein & 2 B fat), 3 cups of green beans (3 B carb), 4 tbsp salsa (1B carb), 6 Almonds (2 F)
REST DAY!
Snack 930- 1 block - 1/2 apple, 1 oz steak, 3 almonds
Lunch 1230 - 3 blocks - 3 oz chicken (3 B protein), 1 cup grapes (2 B carb), 5 baby carrots (1 B carb), 2 tbsp balsamic dressing (3 B fat)
Snack 330 - 1 B - 1/2 apple (1c), 1 oz steak (1p), 3 almonds (1f)
Dinner 7pm - 4 Blocks - 4 oz ground beef with taco seasoning (4B protein & 2 B fat), 3 cups of green beans (3 B carb), 4 tbsp salsa (1B carb), 6 Almonds (2 F)
REST DAY!
Tuesday, January 18, 2011
Day 16- Tuesday, January 18
Breakfast: 7AM : 1 egg and 2 egg whites (2 blocks protein), 1 slice bacon (3 fat blocks and 1 protein block), 2 Tbsp mango salsa (1/2 block carb) , 4 cups spinach (1 carb), 1/2 grapefruite (1 block carb)
Snack 10am: (1 block) 1oz steak, 5 baby carrots, 3 almonds
Lunch 1230pm (3 block) 3 oz chicken, 1 cup grapes, 5 baby carrots, 2 tbsp balsamic dressing
Snack 4pm (1 block) 1 oz steak, 5 baby carrots, 3 almonds
Dinner: 8 pm (4 blocks) 4 oz chicken, 4 tbsp mango salsa (1block), 3 cups broccoli, 12 Almonds
Strength:
Strict Press (PR - 85 lb) 90% = 76.5 lb
65% x 5 = 50 lb
75% x 5 = 57 lb
85% x AMRAP = 65 lb
WOD:
3 Rounds
15 Power Cleans (75lb)
25 Walking lunges (25lb)
25 Burpees
15 Ring Rows
MURN WOD:
25 minute run at 6.0-6.5
3x10 - strict pull ups on gravitron
3x10 - dips on gravitron
Snack 10am: (1 block) 1oz steak, 5 baby carrots, 3 almonds
Lunch 1230pm (3 block) 3 oz chicken, 1 cup grapes, 5 baby carrots, 2 tbsp balsamic dressing
Snack 4pm (1 block) 1 oz steak, 5 baby carrots, 3 almonds
Dinner: 8 pm (4 blocks) 4 oz chicken, 4 tbsp mango salsa (1block), 3 cups broccoli, 12 Almonds
Strength:
Strict Press (PR - 85 lb) 90% = 76.5 lb
65% x 5 = 50 lb
75% x 5 = 57 lb
85% x AMRAP = 65 lb
WOD:
3 Rounds
15 Power Cleans (75lb)
25 Walking lunges (25lb)
25 Burpees
15 Ring Rows
MURN WOD:
25 minute run at 6.0-6.5
3x10 - strict pull ups on gravitron
3x10 - dips on gravitron
Monday, January 17, 2011
Day 15 - Monday, January 17th
11:20 AM Breakfast - slept in oops! -
3 block Meal : 2.5 slices of low sodium bacon (fat), 3 eggs (3 protein block), 1 whole grapefruit (2 carb blocks), 2 tbsp ketchup (1 block carb)
Lunch 230 pm - 3 oz of chicken (3 blocks protein), 1 cup grapes (2 blocks carb), 2 tbsp balsamic (3 block fat), 5 baby carrots (1 block carb
dinner 800pm - 6oz Salmon (4 blocks protein), 3 cups broccoli ( 3 blocks carbs), 1/2 cup grapes (1 block carb), 12 Almonds (4 fat blocks)
10 blocks total today
WOD
warm up
3x10, pull up, burpees, push up
Strength: Back Squat - PR 200#
90%= 180
65% x 5 =120
75% x 5 = 135
85%x AMRAP=155 (7)
WOD: "Epic Throwdown Gone Bad"
2 Rds 1 Min @ Each Exercise:
-Double Unders (1/2 Reps = Score)
-Row (Calories)
-Wallballs (20/14 @ 10ft)
-Burpees
-Straight Leg Sit Ups
-Box Jumps (20/16)
-Rest
98/95 = 193 - 1 min rest then 19 thrusters for 1 minute
3 block Meal : 2.5 slices of low sodium bacon (fat), 3 eggs (3 protein block), 1 whole grapefruit (2 carb blocks), 2 tbsp ketchup (1 block carb)
Lunch 230 pm - 3 oz of chicken (3 blocks protein), 1 cup grapes (2 blocks carb), 2 tbsp balsamic (3 block fat), 5 baby carrots (1 block carb
dinner 800pm - 6oz Salmon (4 blocks protein), 3 cups broccoli ( 3 blocks carbs), 1/2 cup grapes (1 block carb), 12 Almonds (4 fat blocks)
10 blocks total today
WOD
warm up
3x10, pull up, burpees, push up
Strength: Back Squat - PR 200#
90%= 180
65% x 5 =120
75% x 5 = 135
85%x AMRAP=155 (7)
WOD: "Epic Throwdown Gone Bad"
2 Rds 1 Min @ Each Exercise:
-Double Unders (1/2 Reps = Score)
-Row (Calories)
-Wallballs (20/14 @ 10ft)
-Burpees
-Straight Leg Sit Ups
-Box Jumps (20/16)
-Rest
98/95 = 193 - 1 min rest then 19 thrusters for 1 minute
AZ = EPIC FAILURE
well i haven't blogged for a couple days because AZ turned into an EPIC Failure =( oh well, i got back yesterday and i'm ready to get back at it.
From here on out I will be doing Zone and trying to stay as paleo as possible while on it....
Here goes nothing =)
From here on out I will be doing Zone and trying to stay as paleo as possible while on it....
Here goes nothing =)
Thursday, January 13, 2011
Day 11- 1/13/11 - day two in AZ
WOD: 530 AM
30 minute interval workout on the elliptical
10 minute AMRAP (as close as i could get to 5star's wod yesterday)
10 KBS (35 lb DB)
10 air squats
10 straight leg sit ups
10 pushups (new standard)
6 rds 5/0/0/0
Breakfast:
30 minute interval workout on the elliptical
10 minute AMRAP (as close as i could get to 5star's wod yesterday)
10 KBS (35 lb DB)
10 air squats
10 straight leg sit ups
10 pushups (new standard)
6 rds 5/0/0/0
Breakfast:
Wednesday, January 12, 2011
Day 10 - 1/12/11 - on the road to phoenix...
Breakfast- 530 am - 2 scrambled eggs and 1 orange
Snack 10 am - kind bar protein plus
Snack 12 pm- apple
snack 2 pm - kind bar protein plus
430- chicken salad ( grilled chicken, cucumber, tomatoes, lettuce, fruit, and citrius-y vinigerette)
700 - team dinner at 'north' -
app- 4 pieces a calimari, arugala, hummus and garlic bread
entree -ahi tuna rare, spinach, caulifllower puree
1 glass of merlot
4 bites of 4 different kinds of desserts :-/
all in all- i held very strong for a very long day of travel.
no wod- rest day
Breakfast- 530 am - 2 scrambled eggs and 1 orange
Snack 10 am - kind bar protein plus
Snack 12 pm- apple
snack 2 pm - kind bar protein plus
430- chicken salad ( grilled chicken, cucumber, tomatoes, lettuce, fruit, and citrius-y vinigerette)
700 - team dinner at 'north' -
app- 4 pieces a calimari, arugala, hummus and garlic bread
entree -ahi tuna rare, spinach, caulifllower puree
1 glass of merlot
4 bites of 4 different kinds of desserts :-/
all in all- i held very strong for a very long day of travel.
no wod- rest day
Tuesday, January 11, 2011
Tuesday, January, 11, 2011 - Day 9
Breakfast - 2 scrambled eggs and 1 organe
Snack - 1045 am - kind bar protein plus
lunch - 1245pm - chicken, grape, almond mixture with balsamic
snack - 4 pm - apple with 1 tbsp almond butter
Dinner -
MURN work out- aka at work today
stair master for 20 minutes on level 8 - my legs were burning by the end of it
3 sets of 10 strict pull ups on gravitron with 70lb assist
3 sets of 10 ring dips with 60 lb assist
Lift
Deadlift
WOD
Annie
50-40-30-20-10
Double Unders
Sit ups
Snack - 1045 am - kind bar protein plus
lunch - 1245pm - chicken, grape, almond mixture with balsamic
snack - 4 pm - apple with 1 tbsp almond butter
Dinner -
MURN work out- aka at work today
stair master for 20 minutes on level 8 - my legs were burning by the end of it
3 sets of 10 strict pull ups on gravitron with 70lb assist
3 sets of 10 ring dips with 60 lb assist
Lift
Deadlift
WOD
Annie
50-40-30-20-10
Double Unders
Sit ups
Monday, January 10, 2011
Monday, January 10, 2011
Breakfast: 7 am - 2 eggs scrambled with 1/2 grapefruit
Snack 1030 am - Kind Bar - Protein Plus
Lunch 1 pm - chicken, grape, almond mixture with 2 tbsp on balsamic
Snack: 4 pm- 1 medium gala apple with Almond butter
Dinner 9 pm- primal Jambalya
WOD:
Back Squat:
PR - 200 lb - was expecting a bigger jump from previous 195lb
Quarter FGB
5 rounds
15 sec of 85 lb thrusters - 45 sec rest
15 sec of Pull ups ( purple) - 45 sec rest
15 sec of burpees - 45 Sec rest
90 total reps
Snack 1030 am - Kind Bar - Protein Plus
Lunch 1 pm - chicken, grape, almond mixture with 2 tbsp on balsamic
Snack: 4 pm- 1 medium gala apple with Almond butter
Dinner 9 pm- primal Jambalya
WOD:
Back Squat:
PR - 200 lb - was expecting a bigger jump from previous 195lb
Quarter FGB
5 rounds
15 sec of 85 lb thrusters - 45 sec rest
15 sec of Pull ups ( purple) - 45 sec rest
15 sec of burpees - 45 Sec rest
90 total reps
January 9, 2011 Day 7
Breakfast - 2 eggs scrambled and 1/2 grapefruit
snack - leftover fillet, a few cucumbers and tomatoes, and 1 apple slice
Snack - 1 bar
lunch: wendy's =( 1 single burger with french fries
Dinner: pizza
* we totally caved on the way home from Virginia. with hungry kids we stopped at Wendy's and then we were home so late and already caved we just got pizza for dinner. I felt guilty eating it but did enjoy it's deliciousness. I know i'll be able to get right back on it next week.
Rest day
snack - leftover fillet, a few cucumbers and tomatoes, and 1 apple slice
Snack - 1 bar
lunch: wendy's =( 1 single burger with french fries
Dinner: pizza
* we totally caved on the way home from Virginia. with hungry kids we stopped at Wendy's and then we were home so late and already caved we just got pizza for dinner. I felt guilty eating it but did enjoy it's deliciousness. I know i'll be able to get right back on it next week.
Rest day
January 8, 2011 Day 6
Breakfast - 2 eggs scrambled, 1/2 grapefruit, and 2 small sausage links
Snack: apple with almond butter
lunch: Paleo Bison Chili
Snack: carrots and celery with humus
Dinner: Filet with onions and mushrooms, Salad and zucchini casserol. 3 glasses of red wine
WOD: 15 minute AMRAP
5 man makers (20 lb)
10 KBS (20 LB)
15 Walking Lunges (40lb)
20 straight leg sit ups
~ limited with the weight b/c we were at my parents weird gym in VA. Sort of got fuzzy on the rounds but i think i was 4 or 5 rds and 5/10/13/0
*felt pretty strong being away from home and sticking to our plan, very tempting though to be in a celebratory atmoshpere and want to partake.
Snack: apple with almond butter
lunch: Paleo Bison Chili
Snack: carrots and celery with humus
Dinner: Filet with onions and mushrooms, Salad and zucchini casserol. 3 glasses of red wine
WOD: 15 minute AMRAP
5 man makers (20 lb)
10 KBS (20 LB)
15 Walking Lunges (40lb)
20 straight leg sit ups
~ limited with the weight b/c we were at my parents weird gym in VA. Sort of got fuzzy on the rounds but i think i was 4 or 5 rds and 5/10/13/0
*felt pretty strong being away from home and sticking to our plan, very tempting though to be in a celebratory atmoshpere and want to partake.
Friday, January 7, 2011
Sweet Potato Fries
Hi Guys - this is a simply yet very yummy treat for you.
slice up a sweet potato (or yam) in fry like shape (or whatever shape is easiet for you).
In a zip lock bag put sliced sweet potatoes, 1 tbsp olive oil, garlic powder and salt to taste.
mix around for a few minutes until everything is coated
back in the oven at 375-400 for 20 minutes, flip fries and continue to bake until dersired tenderness (ie longer if you like them crunchy). Just be sure to watch them!
slice up a sweet potato (or yam) in fry like shape (or whatever shape is easiet for you).
In a zip lock bag put sliced sweet potatoes, 1 tbsp olive oil, garlic powder and salt to taste.
mix around for a few minutes until everything is coated
back in the oven at 375-400 for 20 minutes, flip fries and continue to bake until dersired tenderness (ie longer if you like them crunchy). Just be sure to watch them!
January 7, 2011 - Day 5
Breakfast 7 am - 4 oz steak and 1/2 grapefruit
Snack: kind bar protein plus
Lunch 1230 - chicken, almond, grape, mixture with 2 tbsp of balsamic dressing
*In reference to Shawn's Post on Warm- Ups and my movements that need improvemen:
1. Pull Ups
2. Wall Balls
3. HSPU
4. I don't know what you'd call this but getting under the bar with heavey weight
5. Burpees (ie stop stepping up and always jump up)
6. HSPU
7. Ring Dips
Snack: kind bar protein plus
Lunch 1230 - chicken, almond, grape, mixture with 2 tbsp of balsamic dressing
*In reference to Shawn's Post on Warm- Ups and my movements that need improvemen:
1. Pull Ups
2. Wall Balls
3. HSPU
4. I don't know what you'd call this but getting under the bar with heavey weight
5. Burpees (ie stop stepping up and always jump up)
6. HSPU
7. Ring Dips
Thursday, January 6, 2011
January 6, 2011 - Day 4
Breakfast: 7am - 2 eggs scrambled with 1/2 a grapefruit
Snack: 1045 am - Kind Bar - protein plus
Lunch: 1230 - Chicken, grape, almond mixture -- no dressing b/c i forgot -- very dry
Snack: 230 one oragne
Dinner : 6 asparagus stalks, Chicken breast, and sweet potatoe fries (approx 1/2 a yam)
Rest day -- YAY - I've been feeling very fatigued and getting nasty headaches in the afternoon. I think it's just my body's adjustment to my regimented diet.
Snack: 1045 am - Kind Bar - protein plus
Lunch: 1230 - Chicken, grape, almond mixture -- no dressing b/c i forgot -- very dry
Snack: 230 one oragne
Dinner : 6 asparagus stalks, Chicken breast, and sweet potatoe fries (approx 1/2 a yam)
Rest day -- YAY - I've been feeling very fatigued and getting nasty headaches in the afternoon. I think it's just my body's adjustment to my regimented diet.
Wednesday, January 5, 2011
January 5, 2011 - Day 3
7 am - 4oz of steak and 1 medium orange
1030am - Kind Bar - protein plus
1230 - 1.5 cup of chicken, red graps, and almond mixture with 2 Tbsp of Balsamic dressing
230 - 1 medium gala apple, 1 tbsp almond butter -- Had a killer migraine not sure if it's caffeine withdrawal or low sugar
8 pm - Paleo Jumbalya from Mark's Daily Apple
WOD: 20 min AMAP -
5 burpees
10 wall balls
15 KBS
20 situps
7 rounds 0/0/0/0
1030am - Kind Bar - protein plus
1230 - 1.5 cup of chicken, red graps, and almond mixture with 2 Tbsp of Balsamic dressing
230 - 1 medium gala apple, 1 tbsp almond butter -- Had a killer migraine not sure if it's caffeine withdrawal or low sugar
8 pm - Paleo Jumbalya from Mark's Daily Apple
WOD: 20 min AMAP -
5 burpees
10 wall balls
15 KBS
20 situps
7 rounds 0/0/0/0
Tuesday, January 4, 2011
Paleo Bison Chili ~ this one is for Byron :)
Ingredients
- 1 TBS olive oil
- 2 lbs ground bison
- 1 onion, chopped
- a whole bundle of Celery - i prefer to dice it but you can chop if you like
- 2 cloves garlic
- 1 12 oz jar salsa....of course you could make that fresh if you want
- 1 8 oz can of dieced tomatoes ( I get the kind with jalpanos for some extra kick for Scrappy)
- 2 tsp cumin
- 2 tsp chili powder
- 2 tsp thyme leaves
- 2 tsp sea salt
Directions
- Sautéthe Bison in a separate pan until cooked, drain out the fat
- While doing set 1, also sauté over medium heat the onions, celery and garlic until onions are translucent about 3 or 4 minutes in a large pot.
- Then you add the meat, cumin, thyme, and chili powder to veggies in big pot
- Stir in seasonings for about 1-2 minutes
- Then pour in the salsa, diced tomatoes and salt.
- Let this simmer for at least an hour.
This is very yummy in my tummy. This is my modified version from www.paleoplan.com
January 4, 2011 - Day 2
Breakfast: 2 eggs and 1/2 grapefruit
Snack : Kind Bar - Protein PLus
Lunch: 1.5 cup of Chicken/Red Grape/Sliced Almond mixture w/ 1 TBSP of Balsamic dressing
Snack: 1 med Gala Apple and 1 TBSP Almond Butter
Dinner: Stir fry of carrots, onions, green pepper, 10 shrimp seasoned with garlic and Ms. Dash
WOD:
Elizabeth : 10.34 - 80 lbs and Red band
Pull up work: 5 x with Red, 5 x with purple, 3x 2 real, 3x 2 real, 3x 2 real
Snack : Kind Bar - Protein PLus
Lunch: 1.5 cup of Chicken/Red Grape/Sliced Almond mixture w/ 1 TBSP of Balsamic dressing
Snack: 1 med Gala Apple and 1 TBSP Almond Butter
Dinner: Stir fry of carrots, onions, green pepper, 10 shrimp seasoned with garlic and Ms. Dash
WOD:
Elizabeth : 10.34 - 80 lbs and Red band
Pull up work: 5 x with Red, 5 x with purple, 3x 2 real, 3x 2 real, 3x 2 real
Monday, January 3, 2011
January 3, 2011 - Day 1
Breakfast : 2 eggs and 1 orange
Lunch: Paleo Chicken Soup
Snack: Kind Bar - Protein Plus and an Apple
Dinner: Steak ( approximately 5 oz) and Asparagus ( 5 stalks)
WOD: Air Force 1 - 10.41 Rx
Lift OHS: 5 x @ 65lb, 3 x 85lb, 3 x 95lb, 1 x 115lb, 1 x 135 - fail, 1 x 130 lb fail - no pr
Lunch: Paleo Chicken Soup
Snack: Kind Bar - Protein Plus and an Apple
Dinner: Steak ( approximately 5 oz) and Asparagus ( 5 stalks)
WOD: Air Force 1 - 10.41 Rx
Lift OHS: 5 x @ 65lb, 3 x 85lb, 3 x 95lb, 1 x 115lb, 1 x 135 - fail, 1 x 130 lb fail - no pr
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