Nutrition-6/13

Saturday

9am

-4 scrambled eggs

-4 strips bacon

12:15pm

-4 hardboiled eggs

-large banana

-medium apple

4:45pm

-6 oz. chicken breast

-6 tbsp guac

-8 tbsp all natural salsa

-8 oz. broccoli 

-1/2 cup blueberries

8pm

-6 oz. venison 

-salad with romaine, cucumber, tomato, guac and salsa

-5 slices zucchini 

-3 oz. dried apricots

-4 oz. strawberries

-120 oz. water on the day

Fitness-6/12-"CFFB Nicole"

Friday WOD-"CFFB Nicole"

Today we went after a new take on another CrossFit classic, "Nicole." Normally "Nicole" is as many rounds as possible in 20 minutes of:

-max rep pullups

-run 400m

Today, we did the CrossFit Football variation of this workout. It was as many rounds as possible in 15 minutes of:

-max rep pullups

-run 100m

score=77 pullups, 1300m

This was a nice quick wod to finish the week. I would say I didn't push as hard as I'm capable but man my body's been tired and after two days off, this was a great workout to get back after it with. And it was another chest-to-bar effort on the pullups. Hit my chest on every one. I'm still having a hard time cycling them but they're getting easier. 

Nutrition-6/12

Friday

7:50am

-4 oz. lean beef steak

-2 hardboiled eggs

-1/4 cup almonds

-8 oz. strawberries

-large banana

12pm

-4 oz. chicken breast

-2 oz. lean beef steak

-1/4 cup walnuts

-8 oz. carrots

-medium apple

4:15pm

-4 oz. chicken breast

-1/4 cup almonds

-1/4 cup raisins

-large banana

6:45pm

-6 oz. lean beef steak

-1/4 cup walnuts

-3 oz. dried apricots

-1/4 cup raisins

10pm

-4 oz. lean beef steak

-1/4 cup almonds

-8 oz. strawberries

-6 oz. green grapes

-1 cup blackberries

-7oomg ca, 250iu vit d3, 3g fish oil

-130 oz. water on the day

Nutrition-6/11

Thursday

7:15am

-2 oz. lean beef steak

-2 hardboiled eggs

-1/8 cup almonds

-2 oz. dried apricots

-large banana

8am

-2 shot 12 oz. americano, black

11:15am

-4 oz. lean beef steak

-1/4 cup walnuts

-medium apple

-8 oz. carrots

3:30pm

-4 oz. chicken breast

-1/4 cup almonds

-large banana

10pm

-4 oz. turkey breast

-2 oz. lean beef steak

-1/4 cup walnuts

-3 oz. dried apricots

-8 oz. strawberries

-6 oz. green grapes

-1000mg ca, 400iu vit d3, 2g epa + dha

-130 oz. water on the day

Nutrition-6/10

Wednesday

7:10am
-4 oz. turkey breast
-1 hardboiled egg
-1/8 cup almonds
-2 oz. dried apricots
-1/4 cup raisins
-large banana

8am
-2 shot 12 oz. americano, black


11:20am
-4 oz. turkey breast
-1/4 cup almonds
-1 cup raspberries
-8 oz. carrots


3:30pm
-4 oz. turkey breast
-1/4 cup almonds
-1/4 cup dried cranberries

7:15pm
-4 oz. turkey breast
-1/4 cup almonds
-medium apple
-8 oz. strawberries

9pm
-6 oz. Laphroaig Single Malt, 10yr

10pm
-4 oz. chicken breast
-1 hardboiled egg
-1/4 cup walnuts
-2 oz. dried apricots
-1 cup raspberries

-130 oz. water on the day

Fitness-6/9-"Kettlebell Hell-Lab Style"

Tuesday WOD-"Kettlebell Hell-Lab Style"

We experienced a new take on "Kettlebell Hell" today. It was an experiment at dumbing down the original workout. It was as many rounds as possible in 25 minutes of:

-10 kb snatch ea arm, 24kg

-5 burpees

-10 kb goblet lunges ea leg, 24kg

-5 tgu situps ea arm, 24kg

score=6.5 rounds

This was an gnarly core workout as every exercise seemed to intensely target the midsection. I put up a pretty decent score but still spent way too much time with my hands on my knees between exercises. 25 minute workouts just aren't in my wheelhouse. But they're getting easier. 

Nutrition-6/9

Tuesday

8am

-4 oz. lean beef steak

-2 hardboiled eggs

-1/8 cup almonds

-3 oz. dried apricots

-large banana

9am

-2 shot 12 oz. americano, black

12:15pm

-4 oz. lamb leg steak

-2 oz. lean beef steak

-1/4 cup walnuts

-1/4 cup raisins

-8 oz. carrots

-6 oz. strawberries

4:15pm

-3 oz. lean beef steak

-1/8 cup walnuts

-large banana

6:30pm

-3 oz. beef steak

-1/4 cup walnuts

-1/4 cup raisins

9:20pm

-5 oz. turkey breast

-1 hardboiled egg

-3 oz. dried apricots

-1 cup raspberries

-4 oz. blueberries 

-1000mg ca, 400iu vit d3, 3g epa + dha

-146 oz. water on the day