"To be thrown upon one's own resources, is to be cast in the very lap of fortune."
-Benjamin Franklin
Above: "When I grow up I want to be just like my mom!"
Today's WOD:
15-minutes to build a 1-RM Front Squat.
For time:
100 Double-Under (buy-in)
21-15-9 rep rounds, of:
A. Barbell Movement
B. Body Weight Movement
Noon Class: A. Overhead Squats (135/95 lbs.), B. Bar-Facing Burpees
5:00pm Class: A. Power Cleans (185/125 lbs.), B. Box Jumps (30"/24")
6:00pm Class: A. Deadlifts (275/185 lbs.), B. Toes to Bar
Saturday's WOD Board:
20FEB
ReplyDeleteB- Eggs/Bacon
L- Beef Meatballs/spinich
D- 2 lean hamburgers
2/19/12 - Day 5...
ReplyDeleteB - 6oz grass-fed round steak (EVOO, garlic, pepper, hawaiian salt), 3 eggs scrambled (generic Mrs Dash), raw spinach, almonds, 8oz. smoothie (spinach, carrots, apple, strawberries, pineapple).
Snack - macadamias, raw almonds, carrots.
L - butternut squash soup (chicken stock, onions, coconut oil, cinnamon, nutmeg).
Snack - apple & almond butter.
D - 6oz chicken sausage, kale/spinach salad, EVOO/coconut aminos dressing.
2/20/12 - Day 6...
DeleteB - 3oz chicken sausage, 3 eggs scrambled with spinach, half avocado, grape tomatoes.
Snack - apple & almond butter, carrots.
L - nutty hot cereal (almonds, banana, canned coconut milk).
D - 6oz chicken (2 thighs) with cream sauce (coconut milk, sundried tomatoes, chicken stock, hawaiian salt), lomi salmon, poi.
Feb 19th - Day 5
ReplyDeleteBreakfast- 3 eggs, 2 strip turkey bacon, spinach, paleo crunch cereal (almonds, coconut, cinnamon, honey) grapes, almond milk, coffee, fish oil
Lunch- pork chop, spinach, tomatoes
Dinner- lemon herb chicken, brusset spouts, cooked carrots, fish oil
Feb 20th - Day 6
ReplyDeleteBreakfast - 3 eggs, spinach, 2 turkey bacon omelette, coffee, fish oil
Lunch- pork chops, spinach salad, almonds
Dinner- pork chops, onions, bell peppers, grapes, fish oil
Feb 19
ReplyDeleteB-scrambled eggs with sausage
L- Bacon avocado burger in lettuce wrap
D- dry rub ribs with sliced tomatoes and broccoli
Feb 20
B-scrambled eggs
L- Chicken sausage with zucchini, red pepper, green pepper and garlic in organic tomatoe sauce
D- Grilled chicken thighs with broccoli