Tuesday, June 29

2k Row
50 WBS (20lbs)
1k Row
35 WBS
500m Row
20 WBS

Time of approx. 28 minutes

Coffee with heavy cream
Double down (reward for picking the WOD I did)
Mac. nuts
Wedge salad
Prime rib
Broccoli

Monday, June 28

Heavy lifting day

Power cleans (max)

135-140-145-150-155 F-155 PR!

Coffee with heavy cream
Leftover chicken marsala
Spicy chicken filet from Chick Fil A
Peanuts
Outback Takeout:
House salad with mustard vinagrette (no croutons)
12 oz. sirloin steak
Sweet potato (dry)
Brownie with scoop of ice cream

Sunday, June 27

Coffee with heavy cream
Double cheeseburger with bacon, mustard, & ketchup
Bonefish visit:
Ahi tuna
Saucy shrimp
Caesar salad (no croutons)
Chicken marsala
Mixed veggies (broccoli, zuchini, red peppers, squash, tomato)
Seltzer, tequila, & lime

Saturday, June 26

Coffee
Salad
Steak
Sweet potato with butter
Chicken Parm (no breading)
Spinach
Spicy chicken soup
Dessert Rosa ( cake and ice cream)


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Friday, June 25

5 rounds for time:
400m run
20 kbs @ 24kg

Time of 23:57

Coffee
Spicy chicken filet
Broccoli
Mahi mahi sauteed in butter
Coffee
Double down
Red wine


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Thursday, June 24

100 burpees. Time 25:39

Coffee with heavy cream
4 eggs
Paleo meatloaf
Spicy chicken breast
Coffee
Mac nuts
Light beer
Tomato and mozzeralla
Tomato bisque soup
Caesar salad
Sirloin Marsala


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Wednesday, June 23

"Annie"

Time 20:27

Coffee
3 eggs
1/3 ribeye
Creamed spinach
Mushrooms
Burger
Broccoli
Salmon
Mac nuts

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Tuesday, June 22

Coffee with cream
2 burgers
Broccoli
Cheese
Mac. Nuts
More coffee
Red wine
Salad with blue cheese
Ribeye
Creamed spinach
Mushrooms
Berries with cream


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Monday, June 21

Run 2 miles

Time of 17:02

Coffee with heavy cream
3 eggs
Macadamia nuts
Cheese
Broccoli with butter and salt
Mahi mahi sauteed in butter
Paleo meatloaf
Burger


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Sunday, June 20

Coffee with cream
3 eggs
Cheese
Mahi mahi sauteed in butter
Green beans
Salmon
Green beans
Red wine


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Saturday, June 19

Coffee with cream
Mixed nuts
Double down
Coffee with cream
Green beans
Chicken in olive oil



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Friday, June 18

Coffee with cream
Mushroom and cheese omelette
Tomato slices
One strawberry
One piece of pineapple
Salad with ranch
Burger with cheese and bacon
2 light beers
BBQ shrimp
Ahi tuna
Burger with cheese and bacon
Ribeye
Berries with cream

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Thursday, June 17

Tabatas
8 rounds (20 seconds on, 10 seconds rest)
Rack rows
Pushups
Situps
Air squats

Total 237 reps

Coffee with cream
Mac nuts
Burger
Cheese
Broccoli
Double down
Coffee with cream
Salad with ranch
Chicken
Green beans


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Wednesday, June 16

Coffee with cream
3 eggs
2 burgers
Broccoli
Cheese
Salmon
Chicken tenderloins in olive oil
Green beans
Cheese

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Tuesday, June 15

"Annie"

50-40-30-20-10 rounds of:
Double under
Situps

Sub singles (x 2) for double under

Time 14:45

Coffee with heavy cream
3 eggs
Salmon
Broccoli
Mac. nuts
Coffee with heavy cream
Tuna salad
Green beans with butter

Monday, June 14

15 rounds for time:
5 pullups
10 pushups
15 air squats

Time 33:24

Coffee with heavy cream
Chicken breast with mushrooms and spinach
Salmon
Broccoli
Mac. Nuts
Cheese
Tuna salad
Cheese


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Sunday, June 13

Coffee with heavy cream
Omelette with bacon, sausage, cheese, onion, and green pepper
Tomato and mozzeralla
Italian salad
Chicken trio from Carrabbas

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Saturday, June 12

Coffee with cream
3 eggs
Double down
Spicy chicken
Chicken soup
Sirloin Marsala
Broccoli



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Friday, June 11

I got this one from the Crossfit HQ site:

Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m

Time 22:05

Extra work:

100 situps
Bench press 3,3,3,3,3 (155lbs)

Coffee with cream
4 eggs
Paleo kit
Salmon
Broccoli
2 Pieces of cheese
Takeout from Carrabbas:
Caesar salad (no croutons)
Chicken bryan
Sirloin marsala

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Thursday, June 10

Front squat
135, 140, 145, 150, 155
Push press (sub 50 lb dumbbells)
90, 95, 100, 100, 100

Coffee with cream
3 eggs
Burger
Broccoli
Burger
Mahi mahi filet (wild)
Salmon
Fresh green beans and squash


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Wednesday, June 9

Hanging in there with the low carb/paleo diet, this is day nine and I think my body has adjusted to eating a diet free from anything sweet. I am hoping to make eating this way a lifestyle choice and eat like this for life!

"Wang chung" 10:10

50 air squats
200m run
40 air squats
200m run
30 air squats
200m run
20 air squats
200m run
10 air squats
200m run

Coffee with cream
3 eggs
Tuna salad
Broccoli
Salmon
Double down (booyah!)

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Tuesday, June 8

100 pullups (sub hi lat pull downs @ 120 lbs)
100 situps
100 air squats
100 pushups

Time 35:56

Coffee with cream
2 eggs
2 Burgers
Broccoli
Handful of cherries
Broccoli
Tuna salad


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Monday, June 7

One mile run. 8:05

Coffee with cream
3 eggs
2 burgers
Broccoli
Handful of cherries
Burger


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Sunday, June 6

Coffee with cream
3 eggs
Baconator (no bread)
Coffee with cream
Salmon
Mixed berries


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Saturday, June 5

Coffee with cream
Double down!
Salmon
Beef jerky
Sirloin Marsala
Chicken Bryan
Spinach
Coffee with cream

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Friday, June 4

400m run
21 KBS (40lb. dumbell)
800m run
21 KBS
400m run
21 KBS

Time 13:36

Coffee with cream
Salmon
Steak salad with salsa, cheese, and sour cream
Salmon
Salad with oil and vinegar and cheese
Ribeye
Broccoli

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Thursday, June 3

5 x 5 Heavy back squats @155lbs

5 x 5 Bench press @145lbs


Coffee with heavy cream
3 eggs
Paleo chili
Fiesta chicken
Coffee with cream
Broccoli
Salmon
Fiesta chicken


Feeling better today than yesterday, yesterday I felt pretty weak and my body didn't know what the hell was up. Today is day three of eating low carb and paleo. That means no fruit or nuts for two weeks, and so basically just meat and vegetables. Heavy cream is ok for my coffee since it is low carb and only in small amounts. My body is definitely craving something sweet like a piece of fruit, but I'm just going to push through and I'm hoping things will get easier with time.

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Wednesday, June 2

Coffee with cream
3 eggs
Chili
Salmon
Broccoli
Coffee with cream
Fiesta chicken (chicken, green pepper, onion, tomato)

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Tuesday, June 1

Coffee with cream
3 eggs
A few pieces of chicken
Salmon
Broccoli with olive oil and lemon juice
Coffee with cream
Paleo chili (meat, tomato, peppers, onion, garlic
Broccoli
More chili...mmm, mmm, mmm

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