Day 7
Can you guys believe it’s been a week already? From what it sounds like, a lot of you are already seeing visible results. Most people notice their bodies and faces lose a lot of “bloat” in the first week or two.
You guys came up with some great goals. There are a lot of people shooting for the same goals so I thought I would give you guys some videos to watch to help out! (Since I can’t demo anything cool anymore)
Pull Ups / Kipping – http://gymnasticswod.com/content/kipping-pull-progression
TTB – http://gymnasticswod.com/content/toes-bar-kip
DU’s – https://www.againfaster.com/en/blog/2011/12/06/double-unders/
Just so you guys know how I’m scoring food logs – you have a possible 8 points per day. You will get -1 for every item that is considered a cheat.
BENCHMARK WOD will be TOMORROW! If you can’t make it tomorrow, make it up at Open Gym Saturday.
Food logs for today are due 5.8.13 at 10pm.
p.s. Beefcakes need to bring it. Baconators are crushing you guys in points so far!
rcf30dayspaleo 
B-3 eggs, sausage party
S-5 celery sticks
L-Very Veggie Chili, 1 serving
S-6 oz red wine
D-2 beef patties, 1/2 cup spaghetti squash, veggie mix:onions, zucchini, cucumber
WOD: None
Sleep: 6 hours 😦
8 pts.
B: Sausage & Bacon Omelet
S: Banana & Pecans
L: Tuna with an Avocado
S: Carrots & Peppers
D: 2 Sausage
Supps: No
WOD: No
Sleep: 10 Hours
9 pts.
B – 4 Eggs Scrambled. 1/4c Salsa. 1/4 Cup Guacamole.
S – Apple. Sun Butter.
L – 10oz Beef. 1c Kale. 1/2 Mixed Peppers.
S – n/a
D – 3c Paleo Chili (Beef, Sweet Potato, Peppers, Pumpkin Purée, Tomato, Chicken Stock).
S – 1/4c Pistachios
WOD – Yes.
Post WOD Protein – Yes.
Sleep – 10
10 pts.
that chili sounds amazing
B: 3 eggs, 1 cup broccoli
S: coconut morning glory muffin
L: hamburger patty, 1 cup broccoli, sm apple
S: banana
D – 3c Paleo Chili (Beef, Sweet Potato, Peppers, Pumpkin Purée, Tomato, Chicken Stock). And a full fat coconut milk/pineapple/strawberry with a pinch of kale smoothie
WOD: yes
Sleep: 6.5
9 pts.
B – hard boiled egg, spinich smoothie with 1/2 c berries
S – grilled chicken with bell pepper slices, almonds
L – steak with cauliflour mashed potatoes, bell pepper strips
S – hard boiled egg, cucumbers, almonds
D – tacos with lettuce shells, mixed veggies
WOD – no
Sleep 8 hours
9 pts.
B- 2 eggs scrambled, 2 slices turkey bacon, 1 turkey sausage patty
S- Baby spinach, 3 strawberries, handful of blueberries and a few blackberries w/water (juiced)
L- Salad w/avacado and lemon
S- Sunflower seeds and a cucumber
D- Steak w/ onions and mushrooms and a 1/2 sweet potato w/cinnamon
Wod: None
Sleep 6 hours 😦
Correction….I did the 5:30 Wod today.
9 pts.
8 pts.
B: cup of coffee with splash of coconut milk, banana
S: Black Berries
L: Mixed greens with 3 porkchops
S: sweet potato waffle fires
D: one burger patty with avocado, vegetable shishkahbob
Sleep: 8.5 hours
9 pts.
B- 2eggs and 2 turkey sausage patties
L- 3 baked chicken tenderloins 4 strawberries
S- 1 spoonful almond butter
D- polish sausage and 3 eggs. 1/2 avocado. Salsa.
S- post wod protein shake
WOD- yes. 6 rnds
Sleep 7 hrs
10 pts.
B- Coffee w/almond milk, banana
S- 8 pcs of turkey bacon
L- Tuna, 1tbsp mustard, 2 mini cucumbers, 1/2 apple
S- Beef Jerky
D- 1.5 Chicken Breasts, Avocado, Steamed carrots, cauliflower, and broccoli
Blonyx- x2
WOD- 19:59
Sleep- 7 1/2hrs
Add in a Snack- hot tea and a handful of almonds
10 pts.
b- two hardboiled eggs, 5 pcs bacon, peppers with guacamole, strawberries
s- grilled chicken breast
l- grilled chicken salad
s- guacamole with peppers
d- pork chop and salad, carrots, guacamole, cucumbers, apple
WOD – 5 +11 Rx
post wod protein
sleep- 6.5 hours =( fail
9 pts.
B-coffee, 1/2 cup of raspberries & blackberries,walnuts with almond milk, 3 poached eggs with tomatoes
S- handful of almonds & 1/2 cup of strawberries
L-Burger Patty with mushrooms, onions, tomatoes bacon & avocado
S-no
D-ground turkey, sweet potato mashed, almonds, coffee
No WOD
8 pts.
b- scrambled egg “cupcake” (eggs and bacon baked in a muffin pan)
S- beef jerky
L- chicken breast and turkey burger patty
S-beef jerky
D- chicken breast
7 hours of sleep
Wod 5+12
I feel really good and energized. I haven’t felt a paleo crash at all, I’m just struggling with my sleeping habits. I do get sleepy by the end of the day.
10 pts.
You’re all protein. You have to start eating carbs & fats.
B coffee almond milk 1tsp honey, banana
S 2eggs with veggies & turkey sausage “egg cupcake”
L fruit & veggie nutra bullet spinach,cucumber,strawberries, raspberries, blueberries water,chia seeds, flax seeds
S protein, small apple
D chicken, asparagus, strawberries
WOD foundation class 2
sleep 7.5hr
10 pts.
B: deli turkey, 1/2 grapefruit
S: carrots/celery and sunbutter
L: deli turkey, apple & handful of pistachios
D: chix salad with pico and guac
WOD: No
Sleep: 7 hours
9 pts.
B: 2 hard boiled eggs and shredded chicken breast, strawberries
L: salad, chicken, broccoli
D: carnitas bowl with double meat, pico, guac, lettuce (thank you chipotle for the BOGO in honor of teacher appreciation!!!)
S: watermelon
Wod: 6+16 Rx
Post wod protein
Sleep: 7.5 hours
10 pts.
B – 2 Eggs & Sunbutter
L – Beef Patty & Banana & Sunbutter
D – A HUGE bowl of Leftover Cauliflower Soup
WOD – 7:30 class then protien shake
Sleep – 7 Hours
10 pts.
B-nothing wasn’t feeling good in the morning
L- grilled pork chop with blackberries
D- chicken salad on cucumbers
S- abounds
WOD 5+9
8 hours of sleep
10 pts?
abounds?
you need to eat more and add FAT.
B: pork chop bannana
S: jerky
L: Chicken breast
S: fruit
D: pork, avacado, salad
WOD: yes
Sleep: 6
9 pts.
B: Eggs with beef
S: almonds
L: chicken and beef taco’s without the shell and no cheese
S: strawberries and macadamia nuts
D: pineapple taco meat with broccoli
WOD: 5 + 16
Sleep: 6
9 pts.
B- Turkey bacon, nitrite free, and coffee
S- berry smoothie with almond milk
L- pan cooked tilapia and brussel sprouts
S- hand full of almonds and beef jerky
D- pot roast with pan cooked plantains and sweet potato soup
No WOD
Sleep- 8 hrs
9 pts.
that dinner sounds amazing
B- skillet with paleo sausage, onions and peppers. Coffee with coconut creamer
S- berry smoothie with alomond milk and blonyx
L- avocado cilantro chicken salad
S- beef jerky and beef sticks from Ream’s
D- was full from the jerky so skipped
No WOD
Sleep- 8 hrs
9 pts.
B- 4 eggs
L- steak, chicken, brocoli
S- sunflower seeds
D- chicken and spinach salad
WOD: 8:30 AM
Sleep: 8 hours
10 pts.
B- black coffee, 2 hb eggs, almonds
S- pistachios, almonds
L-left over Paleo spaghetti with chic breast, couple strawberries
S- couple pieces of deli meat w/ guac
D- chipotle carnitas bowl with lettuce, guac, pico
Wod- 6+16
Sleep 8
10 pts.
B: 3 enriched eggs, 3 turkey bacon, 1/2 avocado
L: 7 oz Italian chicken breast, salad (lettuce,spinach, baby corn, mushroom, brocoli, peas, carrot, balsomic dressing), 1/2 avocado
Pre-wod: 4 oz turkey, handful macodamian nuts
Post-wod: 4 oz turkey, 1/4 cup sweet potato
D: 8 oz steak w/ bold n spicy A1, large spinach salad with prosciutto, apple slices, ham and a bit of gorgonzola cheese, 1/2 avocado
Wod: yes
5 pts.
NO CORN
NO PEAS
NO A1
B: 2 eggs, 2 chicken sausage, kale/cucumber/spinach/black berries/raspberries (Juiced Myself)
S: carrots, pistashios
L: Tuna, celery, apple, almonds
D: Beef Jerky, raspberries, 2 poached eggs
WOD: No
Sleep: 7 hours
9 pts.
Sleep 9 hours, Wod 8:30… it was tough!!! I had to switch to step ups, partly because back squats make me dizzy from the pressure on my neck, and partly because I’ve missed 2 box jumps and have a total mental block! 😦
B: 2 bacon, 2 eggs, ice coffee with almond milk
L: chicken salad
S: salomi
D: rotisserie chicken, brussels sprouts
S: smoothy with 1/2 banana, almond milk, strawberries, almond butter, flax
10 pts.
B- 5 pcs bacon 3 eggs
L- can of tuna and an apple
D- roast beef jalapeños sliced sweet potato
Wod-at station protein after
Sleep 8 hrs
9 pts.
B-2 Bacon, Banana w/ almond butter, 1 c almond milk
S-Almonds
L-Tuna, 1/2 avocado, 1/4 onion, pickle, 2 hard boiled eggs, strawberries
S-Sunflower seeds, pineapple
D-First time eating out–carne asada, tomato & lettuce
S-1 c Almond milk, a few tbsp Coconut ice cream (ingredients: organic coco. milk, water, coco. cream, organic agave syrup, chicory root extract, carob bean gum, guar gum, vanilla extract, natural flavor, vanilla bean specs–let me know if it’s not paleo)
Fish oil, Blonyx
7.5 hours sleep
WOD: No
8 pts.
coconut ice cream not paleo 😦 guar gum, etc. no go
make your own!
B. bacon,broccoli, omelet 1/2 avocado handful of almonds
L. 4 little squares of pizza ( papa johns so happened to deliver em for free when I was taking lunch, supposedIy it was customer appreciation day, but if you ask me the beefcakes or chad sent em to sabotage me, lol) 1/2 avocado , grape tomatoes
D. 1 8oz pork chop with red,yellow peppers, grilled zuquinni halves, banana
WOD 6+29RX
8+
8 pts.
CHEATER
B- turkey lunch meat and a pear
L- 2 grassfed hot dogs, small spinach salad with almonds
D- 5 Eggs, pickle, and almond
S- almonds
Sleep:8.0 hours
WOD: No WOD (had to coach final Track Meet of the year!)
9 pts.
EAT MORE
B- 3 eggs, banana, avocado
S- almond butter, turkey lunch meat
L- chicken breast, sweet potato fries
D- taco meat, avocado, lettuce, tomato
Sleep- 6 hrs
Wod – 830
9 pts.
B-egg 1
2oz steak
S-peach 1 , 4 cups coffee
L-olives coconut olive oil grape leaf salad
S-coconut icy
D-2 hamburgers and salad
WOD-
Sleep-8
10 pts.
EAT MORE
B: 5eggs w/ pork, 1/2 avocado
S: handful strawberries
L: finished breakfast
S: nut mix (walnuts/almond/pecan)
D: steak w/ mushrooms, onion, 1/2 avocado, med. apple
Sleep 5hrs.
No WOD
8 pts.
B- 2 hard boiled eggs, 2 pieces turkey bacon, 3 turkey sausage links, tea
S- banana, carrots, & sunbutter
L- none 😦 no time…
S – more carrots & Lara bar
D – 2 hot turkey sausages, Brussel sprouts, roasted veggies, whole avocado
S- paleo granola w coconut milk
WOD – 6 + 14…burpee box jumps should be outlawed!! Lol
Sleep – 9 hours
10 pts.
TONS OF SUGAR
banana = sugar
carrots = sugar
larabar = sugar
B 1 egg 4 strips bacon and pico
S handful blackberries
L olives and Hot peppers (a lot)
S handful raspberries
D burger with lettuce peppers and avocado
Wod
8 hrs of sleep
10 pts.
EAT MORE PROTEIN
B 2eggs veggies scrambled water
S carrot
L chicken breast aspargus
S banana almond butter
D chicken and steak veggies
6-400 meter sprints for lunch
WOD for dinner
8hrs
10 pts.
B- 4 slices of turkey, 2 oranges
S- Bowl of carrots, almonds and dried berries
D- Paleo Pizza
WOD- Yes
Sleep- 7 hrs.
10 pts.
EAT MORE FATTTTTTTTTTTT
B- 2 hard boiled eggs
S- pecans
L- salad with a brat, strawberries, and one egg
S- Apple, nuts
D- 1 pork chop, 1/2 avocado, brussel sprouts, mushrooms
No WOD
Sleep- less than 7 hours
8 pts.
B: 3oz turkey, handful of frozen cherries
S: asparagus salad (asparagus, olive oil, balsamic vinegar)
L: 6oz chicken, peppers and guac, berries
S: olives, almond butter
D: 3oz sausage, peppers, zucchini, eggplant, mushrooms, 3 eggs all scrambled together 🙂
WOD @ 4:30
Sleep: 8 hours
10 pts.
B – 4 eggs, 6 oz chorizo, mushrooms, bell pepper, hot peppers
S – carrots, celery
L – lemon pepper chicken breast, cauliflower, broccoli, carrots
S- gazpacho with avacado
D – spinach, chicken breast, giardianra, honey/dijon mustard mixed as dressing
WOD yes
sleep 7 1/2 hours
10 pts.
B: cup of pineapple, 3 pieces of bacon
S: pecans
L: 2 hamburger patties, onions, tomatoes, lettuce, pico de gallo, squash, eggplant
S: pecans
S: strawberry/banana smoothie
D:3 pork chops, zuchinni, squash, mushrooms, brussel sprouts, strawberry/banana smoothie
WOD: yes
Sleep: 7
10 pts.
less fruit!
B 2 eggs turkey sausage and 1/2 advocado
L trail mix and beef jerky
S Two spoons of sunbutter and a kiwi
D 1/2 bison 1/2 beef burger with advocado and grilled onions
No Wod
8hrs of sleep
Already posted this once didnt show don’t have my notes in front of me
9 pts.
B: bacon, two eggs scrambled
S: sunflower seeds
L: two hamburger patties
S: Lara bar
D: bacon, fresh broccoli and cherry tomatoes.
Wod: no
Slept 8 hours
9 pts.
b- fast
s- jerky
l- chicken breast avocado and peppers
s- jerky
d- burgers avocado and peppers
wod – no brendans soccer game
sleep – 8
9 pts.
eat more
B: Porkchop bannana
L: Chicken Breast
D: Pork Avacado
S: Shake
S: trail mix
Wod- yes
Sleep-5hrs
9 pts.