"This very moment, you can change your life. There has never been a better moment, and never will be, to take a stand, do what matters, and alter the course of your life."
-Amber Rae
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| Above: My good friend and fellow Games competitor, Cheryl Brost, came by to workout with me, while visiting the islands with her family. Cheryl finished 7th in the world in 2011 and is looking solid this year! |
"Del"
For time:
25 Burpees
400m Run with Med Ball (20/14 lbs.)
25 Weighted Pull-ups (20/15 lbs. Dumbbell)
400m Run with Med Ball (20/14 lbs.)
25 Handstand Push-ups
400m Run with Med Ball (20/14 lbs.)
25 Chest to bar Pull-ups
400m Run with Med Ball (20/14 lbs.)
25 Burpees
PM ELEMENTS is officially FULL!
Free Intro Class resumes this Saturday, March 31st at 11:00am! If you are interested in trying out our gym please email and sign-up for the Intro Class.
The next Elements Program cycle will begin the week following on Tuesday, April 3rd. Please reserve your spot in the next Elements Program by emailing us at info@808crossfit.com and put in the subject line: AM or PM (choose one) ELEMENTS ATHLETE. Since our PM class is full, we've got a wait list for those who are interested in the PM Elements Program.
Yesterday's WOD Board:
Will be posted soon.
March 29- Day 44
ReplyDeleteBreakfast- eggs, egg whites, turkey bacon, spinach, coffee, coconut milk, avocado, fish oil
Post WOD- protein shake and apple
Lunch- chicken, spinach
Dinner- chicken zucchini, mushrooms, avocado, fish oil
March 30- Day 45
Breakfast- eggs, egg whites, turkey bacon, avocado, coffee, coconut milk, fish oil
Lunch- chicken, spinach, zucchini, apple, banana, almonds
Dinner- chicken, steak, egg, bacon, zucchini, mushrooms, avocado, fish oil
March 31- Day 46
Breakfast- eggs, egg whites, turkey bacon, spinach, avocado, coffee, fish oil
Lunch- steak, spinach, zucchini, apple, bananas
Dinner- steak, chicken, zucchini , mushrooms, avocado, fish oil kale
Dessert- roasted almonds, honey, almond butter
3/23/12 - Day 38...
ReplyDeleteS - 1 bite Larabar (dates, almonds, cashews, coffee, vanilla extract).
B - 6oz sausage, 2 eggs (coconut oil, guacamole, salsa), 1/4 avocado, carrots, 1/2 cup blueberries.
L - 4oz salmon (onions, lemon, hawn salt, spices, salsa), carrots, kim chee, 1/4 cup macadamias, 1/2 apple with almond butter.
D - stir fry (chicken, sweet peppers, onions, asparagus, spinach, chicken broth, coconut oil, lemon juice, spices), almonds, 1/2 sweet potato and canned coconut milk.
3/24/12 - Day 39...
B - 3 eggs (salsa), 1/4 avocado, 4 bacon, 1/4 cup macadamias, 40g dark chocolate (85% Lindt), 4oz coffee (honey).
L - 1oz rotisserie chicken, 1/2 cup macadamias, carrots, Larabar (cashews, dates).
D - 6oz rotisserie chicken, mixed veg (broccoli, cauliflower, carrots), 1/3 avocado, sweet potato pudding (canned coconut milk), 1/2 cup blueberries.
3/25/12 - Day 40...
B - 6oz sausage, carrots, 1/2 cup macadamias, 1/2 cup blueberries, 1 clementine.
L - 5oz rotisserie chicken, salad (kale, chard, EVOO, spices), 1/2 banana with almond butter, 40g dark chocolate (85% Lindt).
S - 1/4 cup almonds, 2 clementines.
D - 6oz chicken (EVOO, hawn salt, spices), bacon-wrapped asparagus, sweet potato and canned coconut milk, 1/2 papaya, 1/2 grapefruit, 20g dark chocolate (85% Lindt).
3/26/12 - Day 41...
B - 3oz frittata (eggs, sausage, zucchini, mushrooms, onion), 3oz sausage, carrots, 1/4 avocado, 1/2 grapefruit, 1/2 cup blueberries.
S - 1/2 cup macadamias.
L - 5oz chicken (EVOO, hawn salt, spices), Kim chee, salad (romaine, chard, EVOO, spices), 1/2 cup almonds, 2 clementines, 1/4 grapefruit.
D - 5oz beef patty (onions, mushrooms, coconut oil, garlic, hawn salt, spices), 3oz chicken (EVOO, hawn salt, spices), mixed veg (broccoli, cauliflower, carrots), 1/4 avocado, sweet potato pudding (canned coconut milk), 1/2 cup blueberries.
3/27/12 - Day 42...
B - 2.5oz frittata (eggs, sausage, zucchini, mushrooms, onion), 3oz sausage, carrots, 1/2 grapefruit.
S - Larabar (dates, coconut, almonds, cashews, coconut oil).
L - 4 eggs (salsa, guacamole, coconut oil), 1 small sweet potato, 1/3 cup macadamias, 1/2 banana with almond butter.
D - Paleo stir fry (organic ground beef, onions, zucchini, peppers, olives, kale, spinach, spices), sweet potato with canned coconut milk.
3/28/12 - Day 43...
B - 3oz frittata (eggs, sausage, zucchini, mushrooms, onion), 3oz sausage, 1 banana with almond butter.
S - L - 1/4 cup macadamias, 1 clementine.
S - 1/4 cup macadamias, 1 cup blueberries.
D - 20oz laulau, Paleo stir fry (organic ground beef, onions, zucchini, peppers, olives, kale, spinach, spices), carrots, sweet potato with canned coconut milk.
3/29/12 - Day 44...
B - 4 eggs (salsa), 5 bacon, 1/4 avocado, carrots, 1/2 banana with almond butter, 1/2 grapefruit.
L - D - Paleo stir fry (organic ground beef, onions, zucchini, peppers, olives, kale, spinach, spices), 1/2 banana with almond butter, 1/4 almonds, 1/2 grapefruit.
D - 10oz pork chops (onions, mushrooms, sundried tomato, canned coconut milk, chicken stock, hawn salt, spices), broccoli, 1/2 cup blueberries.
3/30/12 - Day 45...
B - 4oz frittata (eggs, sausage, zucchini, mushrooms, onion), 3oz sausage, carrots, 1/2 banana with almond butter, 1/4 papaya.
L - 7oz pork chops (onions, mushrooms, sundried tomato, canned coconut milk, chicken stock, hawn salt, spices), kim chee, 1 grapefruit, 1/4 cup macadamias, 1/4 cup pistachios.
D - 7oz pork chops (sundried tomato, canned coconut milk, chicken stock, hawn salt, spices, EVOO), choi sum, white wine.
3/31/12 - Day 46...
B - 3 eggs (pepper), 1/4 avocado, carrots, 4oz portuguese sausage.
L - 3.75oz sardines, kale/chard salad (olive oil, spices), 1/4 cup macadamias, 1/4 cup pistachios, 1/2 cup blueberries, 1 clementine.
D - 7oz pork chops (sundried tomato, canned coconut milk, chicken stock, hawn salt, spices, EVOO), broccoli, 1oz sweet potato with canned coconut milk, 1/2 papaya.
Wow, such a lovely comments, will sure use them for my training, I just hope they apply for men as well.
ReplyDelete