"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."
-P.G. Wodehouse
Above: Frankie shows me his version of a modified Burpee! Love it! What I don't love is that he will be leaving the islands in less than 2 weeks. So, during his last weekend on the islands, Frankie is hosting a Paleo BBQ! He has invited all of the 808ers to his Farewell Paleo BBQ at Barbers Point, Sunday, February 19th from 2-6pm at Pavilion #1807. See you there and remember only Paleo foods!
Today's WOD:
Deadlifts, 4 sets of 8 reps
"Helen"
3 rounds for time, of:
400m Run
21 KB Swings
12 Pull-ups
Changes to our President's Day Holiday Schedule:
Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!
Noon: Sydney, Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana
5pm: Lori, Mark, Kim, Shanelle, Ken, Brie, Mary, Peggy, Shay, and Frankie
6pm: Caley, Jeff Mata, Janelle, Jackie, Zachy, Debbie, Bush, Ryan W., and Pete
Yesterday's WOD Board:
Feb 18th - day 4
ReplyDeleteBreakfast- 3 eggs spinach turkey bacon omelette, paleo crunch cereal( roasted almonds, coconut flakes, honey, cinnamon) with grapes, coconut milk, coffee, fish oil
Lunch - homemade lean beef burgers, onions, bell peppers , spinach, tomatoes
Dinner- Same as lunch, grapes, fish oil
18 Feb
ReplyDeleteB-egg whites, spinach and bacon. blck coffee w/coconut milk
+fish oil
L-Jamba Juice Berry upBeet
+fish oil
D-Paleo Lasagna, strawberries, mango slices. 86% dark choco
+fish oil
19 Feb
ReplyDeleteBrunch- Eggs with salmon, onions, and capers, fruit- papaya,strawberries, blueberries
Snack- Coffee with coconut milk, honey
Dinner- Sweet potato w/ broccoli, salsa, bacon
Forgot we are supposed to post what we eat. I will do my best to catch up...
ReplyDelete16th B-eggs, clementine, coffee w/coconut milk & stevia
L-Mixed greens salad w/leftover grilled salmon
D-baked turkey tenderloin, Normandy veggies, kobacha squash
17th B-eggs, 1/2 avocado, strawberries, coffee w/coconut milk & stevia
L-left over turkey, veggies, kobacha
D-cod breaded in almond flour/seasonings and baked crispy, sweet potato fries
18th B-Eggs, pear, coffee w/coconut milk & stevia
L-paleo kit
D-dry aged and grilled grass fed steak, kobacha squash, zuccini hummus w/carrots and sweet peppers
19th B-Eggs scramble topped w/ salsa, bacon, coffee w/coconut milk creamer & stevia
L-grilled chicken kabobs with bell peppers and mushrooms, leftover hummus w/ carrots and sweet peppers
D-leftover kabobs
S-guacamole w/ pork rinds
19FEB
ReplyDeleteB-Orange
L-Eggs/bacon
D-steak/chicken
Day 4
ReplyDelete2/18/12:
Breakfast: 3 eggs scrambled with spinach, mild italian chicken sausage, green tea
Snacks: Fuji apple w/ almond butter, 1 hard boiled egg
Dinner: round steak (w/olive oil & garlic), kale & spinach (sauteed with coconut oil, lemon juice & fresh ginger), 1/2 banana
Dessert: okinawan sweet potato pudding, small piece of 88% dark chocolate
Day 5
2/19/12
Breakfast: 3 eggs scrambled with coconut oil & tj's 21 seasoning salute, leftover round steak, smoothie (spinach, carrots, apple, pineapple, frozen strawberries)
Green tea
Iced coffee (black)
Dinner: chicken with tomato cream sauce (coconut milk, chicken stock, sundried tomatoes, salt, pepper), butternut squash soup, salad (lettuce, spinach, cucumber, tomatoes, peppers, mandarin oranges) with coconut aminos/sesame oil dressing.
Late night snack: Fuji apple with almond butter
Day 6
2/20/12
Breakfast: 3 eggs scrambled with spinach & olive oil, 1/2 avocado, 1 chicken sausage, grape tomatoes, iced green tea
Snack/lunch: Fuji apple with almond butter, hand full of mac nuts
Dinner: baked chicken thighs with leftover tomato cream sauce, lomi lomi salmon, poi
19 Feb
ReplyDeleteBrunch-egg whites+chicken sausage & bacon
+fish oil
Lunch-Chicken,Steak,Asparagus, Green peppers, onions....paleo brownies & cookies
+fish oil
Snack-Dark 86% D.Choco with almonds and walnuts. coco water
Dinner-Leftover Paleo Lasagna
+fish oil
20 Feb Today
ReplyDeleteBrunch-salad with chicken & salsa & avocadoes. coffee
+Fish oil
Snack-almonds, walnuts, 86% dark choco, banana
+Fish oil
Post wod:Progenex Zebra
Dinner-Chicken salad again with avocadoes & salsa
Handful of almonds, walnuts and D Choco
+Fish oil
20 Feb
ReplyDeleteB- eggs, strawberries, coffee w/coconut milk & stevia
L- progenex shake, spring mix salad
D- Spring mix salad w/ olive oil, balsamic, s&p, and sliced grass fed steak
2/18/12 - Day 4...
ReplyDeleteB - 3 scrambled eggs with spinach, 6oz chicken sausage, carrots.
L - None.
D - 6oz. grass-fed round steak (EVOO, garlic, pepper, hawaiian salt), sautéed kale and spinach (coconut oil, lemon juice, fresh ginger), carrots.
Dessert - potato pudding (okinawan sweet potato, canned coconut milk,
ice; about 0.6 cup).
Snack - 11g dark chocolate (2 squares 88% Endangered Species).
b-2 over-medium eggs with sliced strawberries and blueberries, espresso with coconut milk
ReplyDeletel-postwod-progenex and sweet potatoe chips
d-beanless chili