Day 11 – Saturday
So I officially suck at this on the weekends. We’ve been logging major hours in the gym as Josh & Michele prep for Regionals. Josh’s coach has him doing the 3 days of Regionals every weekend from now until actual Regionals. The workouts looks brutal this year, and watching Josh, Michele, and Jeremy tackle them is awesome. I just wish I could participate, as horrible as they look.
Saturday’s Regional workouts:
For Time: 100 Wall Balls [20/14# 10′], 100 Chest to Bar Pull Ups, 100 alternating Pistols, 100 alternating 1-arm Dumbbell Snatches [70/50#]
For Time: 21-15-9 Deadlift [315/205#], Box Jump [30/24″]
Logs for today are due by 5.14.13 at 10pm
rcf30dayspaleo 
B- coffee w/almond milk, avocado, 2HB eggs, 3 sausage links, 2tbsp salsa
L- Paleo Pizza and banana
S- 1/4 cup red grapes
D- Spinach salad w/3pcs bacon, carrots, tomato, celery, cucumber, Paleo seed mix, and lemon juice
Blonyx- x2
Sleep- 8 1/2hrs
WOD- No, unless you count the 25 flights if stairs I did @work (yes I counted)
9 pts.
Sleep 9 hours, Open Gym
B: 2 bacon, 2 eggs
S: smoothy with pumpkin and coffee, banana
L: chicken alfredo
S: salami
D: pulled pork wih no yummy bbq or bun… pretty dry and depressing. 😦
S: 1/2 AMRAP bar
10 pts.
B- coffee and almonds
L- veal. 3 eggs. 1/2 avocado.
D- 3 eggs. Strawberries
Wod – yes. Benchmark wod at open gym
Sleep 9 1/2 hrs
10 pts.
B- 2 eggs, orange, coffee with almond milk
L- Burger patty
D- Chx. breast, mushrooms and salsa, burger patty, 2 vodka waters, 1 woodchuck
WOD- no
Sleep- 7 hrs.
9 pts.
Sleep 8.5 hours
B-coffee, 3 eggs,
S- Almond butter
L- Turkey chili with avocado and coffee
S-no
D-chicken, avocado, broccoli
Yoga and Open Gym 😀
(I did the Benchmark WOD)
11 pts!
B- 3 hard boiled eggs and bacon and coffee with coconut creamer
S- pistachios
L- ribeye with asparagus and sweet potato
S- cooked plantains
D- late lunch, so skipped
No WOD
Sleep 9 hrs
9 pts.
b- eggs, bacon, sausage
s- sausage and banana
l- ham, almonds, strawberries
s- almonds
d- chicken, bacon, avocado chopped salad
sleep- hours
no wod
(posted this on 5/12 first, this is saturdays log)
got it!
B- banana, 3 hard boiled eggs, and coffee
S- pistachios
L- ribeye with cooked plantains and asparagus
S- almonds
D- late lunch so skipped
No WOD
Sleep 8 hrs
9 pts.
B-egg 1
S-nuts and figs
L-sausage x2 salad olives
S-apples peach 1
D-ckn breast avocado salad
Coffee 4 cups wine red 2 glasses
WOD-
Sleep-8
9 pts?
does WOD- mean you did a workout or no?
B eggs sweet potatoes and sausage
L macodamian nuts, beef jerky
D two bananas and sunbutter My body was acting real funny I was feeling pretty shitty and had to get food in quick
no wod
7 hrs of sleep
9 pts.
B: 3 eggs, 6 oz chicken breast, 1/4 cantolope, 1/2 avocado
L: 8 oz steak, brocoli, asparagus, 1/2 avocado
D: burrito bowl (chicken and beef, mild salsa, lettuce, guac)
Wod: no
Sleep: 7.5
9 pts.
B- 3 eggs, bacon, black coffee
S- pistachios
L- burger, lettuce, onion, tomato, avacado
D- burger, lettuce, tomato, fruit salad
No wod
Sleep 8
9 pts.
9 pts.
B- 3eggs, avocado, turkey sausage
S- banana, almond butter
L- chiken breast, avocado
D- steak, avocado, baked sweet potato, lettuce
Wod- no
Sleep- 5 hrs
8 pts.
B: Scrambled Eggs & Sausage
S: Paleo Trail Mix
L: Chicken Salad
D: Philly Smothered in Mushrooms
No Bun
S: Paleo Trail Mix & Apple Butter
WOD: No
Supps: No
Sleep: 7 Hours
9 pts.
B-4 eggs
S-Coffee, Coconut Milk
L-Steak, Broccoli
S-Handful of Almonds
D-2 Sausage, Cooked Onions, Celery, Carrots, Wood Chuck
WOD: None
Sleep: 7 Hours
9 pts.
B: eggs, bacon, black coffee
S: sunflower seeds, beef jerky
L: salad (chicken, tomato, greens, egg, bacon, avocado)
S: protein shake and sunflower seeds
D: steak and brocoli
WOD: Open Gym
Sleep: 8 hours
B- hard boiled egg, 1/2 avocado, clementine
S- apple with almond butter
L- eggs (4), mushrooms, onions, salsa
S- Sunflower seeds
D- 2 hot dogs, salad
WOD- no
Sleep- 7 hours
9 pts.
B- Hard boiled egg, 2 pieces turkey bacon, tea
S- lara bar
L- 2 chicken sausages & 1/2 avocado
D- Spaghetti squash with chicken breast, grilled Brussel sprouts & onion, and mashed avocado. YUM! 2 vodka kill cliffs
S- paleo granola with fresh raspberries, blueberries, black berries
Wod – no
sleep – 9 hrs
9 pts.
B – 2 Eggs Hardboiled. Bell Peppers. 2 morning Glory Paleo Muffins.
S – 2 Strips ‘Frozen’ Bacon
L – 3c Paleo Chili. 1.5c Guacamole. 1/4c Mixed Berries.
S – Banana.
D – 10oz Burger. 2 Bacon Strips. Avocado fried in Bacon grease. 1/2c Coconut Milk. 1/4c Cherries. 1/4c Pineapple.
S – Angry Orchard. Frozen Banana & Sun Butter.
WOD – Work WOD. 3 Rounds of: 1 Litter Pallet Restack, 5 Push-ups, 10 Sit-ups, 5 Receiving Door Thrusters, 1 Three Story Ladder Climb. Getting creative. 🙂
Post WOD Protein – Yes.
Sleep – 7.5
10 pts.
what’s frozen bacon?
B-2 eggs, 3 bacon, spaghetti squash, 1 c almond milk
S-Almonds
L-Apple, McD’s bacon ranch salad, with no ranch or cheese.
S-Pumpkin Seeds
D-Chicken, spaghetti squash, paleo egg drop soup, 3 chunks pineapple
S-banana & almond butter
Blonyx, Fish Oil
8 hours sleep
WOD: Open gym for benchmark
10 pts.
i’ll let the salad count this time. stay away from mc d’s
B- 2 eggs, bacon, black coffee
L- GF hot dog, 1/2 avacado
D- Chx. breast, asparagus, broccoli
WOD- no
Sleep- 7 hrs.
9 pts.
B- Coconut morning glory muffin and 4 bacon
L- carnitas Chipolte bowl and water
D – 10 oz burger, 2 bacon, 1/2 avocado cooked in bacon
WOD – No
Sleep – 8
9 pts.
B: 3 eggs, larabar (blueberry)
S: cantaloupe
L: 4oz turkey, avocado, almond butter and celery
S: almond butter and celery
D: 6oz steak, sweet potato, broccoli
S: 4 pieces bacon…spent the weekend at a friend’s lakehouse while they ate pizza,
cookies, and pie…I desperately needed that bacon 🙂
WOD: 75 sit ups, 75 air squats, 50 HR push ups
Sleep: 8 hours
10 pts.
way to stay strong!
B egg hamburger guac lettuce
S honey and honey and honey…ya I know it’s wrong…
L steak w/ sweet potato and mushrooms
S sunflower seeds
D roast w/ avocado
No wod 8 hrs sleep
9 pts.
honey as a snack?!
B- 4 eggs with diced ham
L- turkey deli meat, salami, and meat sticks
D- grilled chicken, baby carrots, green/yellow/red pepper slices, broccoli
S- almonds
Sleep- 9.5 hours
WOD- NO
9 pts.
B: 2 eggs
L: chicken breast, lettuce, cucumber, guac
S: apple with almond butter
D: burger, no bun, lettuce, tomato, carrots, celery, broccoli, cauliflower, mustard
No yoga or open gym…sick baby;(
Sleep: 10 hours
9 pts.
B- 3 eggs and aracherra
S- beef jerky
L- grilled chicken and shrimp
S-salad
D- beef and chicken
7 hours sleep
9 pts.
B – 2 Eggs & Diced Ham & 4 Cherry Tomatos & 2 T. Sunbutter
L – 2 oz. Turkey & Cauliflower Soup
D – Grilled Chicken & Tons of Sweet Peppers and Cherry Tomatoes
No WOD
Sleep – 10 Hours
9 pts.
B: 5 pieces bacon, black coffee
S: sun flower seeds
L: steak and vegetables, iced tea
S: cucumbers and vinegar, apple
D: scrambled eggs with turkey bacon and mustard
Open gym: yes
Sleep: 7+
10 pts.
B: strawberry/banana smoothie
S: pecans
L: steak, spinach, squash, zuchinni, mushrooms
S: pecans
D: hot dogs, pecans
8 hrs sleep
9 pts.
8 pts.
B – 3 eggs, bacon, veggies, 6 oz side of ham
S – almonds
L@ BDubs naked chiken tenders (caribbean jerk), side salad with light basalmic
S – Lara bar
D – 3/4 lb pulled pork (pig roast)
S – Almonds
7 hours sleep, no WOD – was @ a family reunion in Galesburg. made due w/ what was available
9 pts.
good job!
B- bacon peppers and eggs
S- jerky
L- chicken breast with cucumbers and avocado
S- nuts
D- skirt steak, brusse sprout and avocado
Open gym – no
Sleep 10 hrs
9 pts.
B. bacon,sausage & jalapeño omelet stuffed with guacamole
1/2 grapefruit, handful of almonds
L. 2 grilled poblano peppers stuffed with, ground beef,chorizo,onion,bacon,jalapeños, topped with fresh salsa
D. 3 brats with grilled onions,tomatoes,pickles,olives, crumbled bacon & drizzled with honey mustard sauce( honey,Dijon mustard,olive oil & secret JT paleo spices) romaine lettuce for bun
WOD rest day
8+
9 pts.
B- 2 eggs scrambled, 2 slices turkey bacon, 1 turkey sausage patty
S – Handful of almonds
L- avocado and a pear
S- Cucumber
D- grilled ribs, sweet potato and a salad w/lemon
Wod: none
Sleep 7 hours
9 pts.
B almonds & apple
L fish taco filling cucumbers guacamole
S fresh fruit
D pork tenderloin salad
yoga class
Sleep 7.5hr
10 pts.
B-eggs and almond milk
L-salad
D-pork chop and beat soup
S- apple
No WOD
8 hours of sleep
9 pts.
B-coffee with coconut/almond milk
L-2 chicken breasts
D-prime rib, side salad w/ oil and vinegar, sweet potato fries, and two glasses red wine
WOD- 24:20 and yoga at reckless
Sleep: 7 hrs
11 pts!
B: 2 HB eggs
S: carrots & sunbutter
L: deli turkey, sweet pot chips
D: steak, mixed veggies, 1/2 avacado
WOD: no
Sleep 8 hours
9 pts.
B-water before workout
L- shredded turkey lettuce tomato and broccoli
D- burger with lettuce and jalapeños
Open gym in oswego
Sleep8 hrs
10 pts.
B- eggs bacon
S- trail mix
L- burger no bun fruit
D- chilli not paleo no choice at work
S- shake
Sleep- 6
Wod yes
B: 2 pork patties, egg, mixed nuts, apple
L: Shrimp, pineapple
S: mixed nuts, coffee
D: 2 sm. steak, 3 eggs, blueberries, nuts, pepperoni
Sleep 8hrs.
No Yoga/Open gym
B: none
L: none
D: Chicken Breast, salad, mushrooms
Sleep: 9 hours
B – 4 bacon and 3eggs, black coffee
s – chicken breast, zucchini and squash in olive oil
L – steak with asparagus, almonds
S – hard boiled egg, bell peppers
D – pork tenderloin, cauliflower “mashed potatoes,” squash
Yoga – yes
Open gym – yes
sleep – 10 hours