5.21.13 – Day 21

21 May

Day 21


10 Days to go! Home stretch kiddos. How are you feeling? Bring out the bikinis and board shorts. Summer is just around the corner and you have a hot new bod to rock…if you haven’t cheated.

Sexy time.

Wanna know how sexy I am? Super sexy. Last night I did a partner workout with Jeremy to “recover” from the Tough Mudder. I threw up in my mouth after the workout, and it came out my nose…while I was coaching the 6:30 class. If that’s not sex appeal I don’t know what is.

Wanna know what really grinds my gears? COPS. Yeah I’m talking to you Tony. Why must you torment people and drive behind them for a mile then pull them over. Just get it over with. Don’t torture them. I did not get pulled over, however I have seen an ass load of people getting pulled over in the construction zone by the gym. Don’t get bent over. Just go 35. I’m coaching all week so I won’t give you burpees. You just won’t be as mobile as the rest of your class.

Speaking of mobile…how many of you guys loved OHS yesterday? Oh yeah, not many. Why not? Because you guys are like tin men and your joints hate you. Just saying. OHS is an awesome test of mobility. If you’re having a hard time with them then you’re not mobile. And if you can’t OHS then you can’t do normal squats properly either. And squats are the single most awesome movement ever that builds muscle more than any other movement. So immobile = horrible squats = you’re never going to lift heavy weights, or have a nice big rump, or muscles. At least that’s my conclusion. Work on mobility people. I’m available for 1-on-1s. It seriously takes 1 session for most people to find out where their weaknesses are and how to address them.

Get mobile. Get sexier.

Lifting heavy things makes you sexier too. Anyone witness Brad’s 345# BTN Jerk yesterday? That shit was INSANE. Way to go Brad. You’re strong as fuck. Josh was impressed…and it’s hard to impress him. Mission accomplished.

For realz though…get on that mobility so you can all lift like Brad. #liftlikebrad

I like it.

YOGA WITH JESS TONIGHT AT 8:30pm – get flexy. get sexy.

Logs for today due 5.22.13 at 10pm



85 Responses to “5.21.13 – Day 21”

  1. barbier21 May 21, 2013 at 5:06 pm #

    B- 2 hard boiled eggs, 3 pieces turkey bacon, tea
    S- banana & handful of almonds
    L- 2 turkey sausages, grilled squash, grilled avocado, coconut water
    D- paleo granola w/ fresh berries & coconut milk
    Wod- yes 23:05 Rx
    Sleep- 7 hrs

  2. Edgar May 21, 2013 at 5:56 pm #

    B 3eggs 2 sausage patties
    S banana, almond butter
    L ground turkey, half chicken breast, veggies
    S almonds
    D jumbo shrimp, whitefish, asparagus
    2 Wods
    6hrs sleep

  3. jtrenado May 22, 2013 at 12:41 am #

    6 banana pancakes with coconut flakes and strawberries
    S. baby carrots
    L. Grilled chicken w salsa , banana, olives, coconut
    S. baby carrots
    D. 2 Tequila & ice, 1 with my blonyx 6 olives, coconut, 3 ants on a log
    Wod. 13.36RX

  4. Cristina Hill May 22, 2013 at 1:17 am #

    B- scrambled eggs, banana, and coffee
    S- almonds
    L- sweet potato soup and hamburger with paleo guac
    D- country ribs with sweet potato
    WOD- yes
    Sleep- 7 hrs

  5. Jason Hill May 22, 2013 at 1:19 am #

    B- eggs,bacon, and coffee
    L- hamburger patty with onions and guac
    S- berry smoothie with almond milk
    D- country ribs with sweet potato
    WOD no
    Sleep 8 hrs

  6. Jack Shannon May 22, 2013 at 1:52 am #

    b- three eggs and 4 pcs of bacon
    s- beef jerky
    l- sweet potatoe and salad
    s- pistachios
    d- subway salad with olive oil/vinegar
    wod- yes 16:41
    post wod protein/blonyx
    sleep – 7 hours

  7. Brad May 22, 2013 at 1:54 am #

    Thanks for the props… I don’t know how I got that on a day after I had ZERO sleep… but that is probably why I got it… sometimes it pays to try stuff that might be dumb! I think the biggest thing that has helped me is my background of my signature lift, the jump squat… IT was a game changer for me for about 6 years… increased my vert, my hip fire, and explosion… Thanks again for the props.

    B- none
    S – Beef Jerky
    L – Aracherra
    S – Beef Jerky
    D – 6 eggs
    Wod – 425lbs for 8×4 and 19:43 on the wod
    sleep – 7 hours

  8. Mallory Larson May 22, 2013 at 1:58 am #

    B- Applesauce, 2 slices of turkey, coffee with almond milk

    L- Chx. breast with spinach and tomatoes, green beans

    S- Hazlenut iced coffee

    D- Chx breast, grilled onions and mushrooms with salsa

    WOD- Yes

    Sleep- 7 hrs.

  9. cassandrawest May 22, 2013 at 2:03 am #

    B: 2 Eggs & Bacon
    S: Almond Butter & Apple
    L: Left Over Paleo pizza No Crust
    S: Paleo Trail Mix & Almond Butter
    D: Sausage
    Supps: No
    WOD: No
    Sleep: 9 hours

  10. Joel Merrill May 22, 2013 at 2:46 am #

    B- almonds and carrots
    L- beef patty, small pc of chicken, small romaine salad with snap peas, broccoli, and almonds, and a banana
    D- 3 Italian sausages, 2 GrassFed hot dogs, tomato, and peppers (green, red, and jalapeΓ±o)
    S- almonds

    Sleep- 8.5 hours
    WOD- Yes. 15:26 for OMAR

  11. amanda o May 22, 2013 at 3:22 am #

    B- pecans almonds and cherries. coffee with coconut milk
    L-3 skinless chicken strips wrapped in bacon. Mixed berries.
    D- chicken lettuce tomato and guac
    S- chicken bacon with mustard and cucumber slices
    Wod yes 15:36
    Yoga yes
    Sleep 8 hrs

  12. kelly61880 May 22, 2013 at 3:26 am #

    B – berry almond and spinach smoothie, hard boiled egg
    s – chicken breast, bell peppers, almonds
    L – steak, bell peppers, squash, zucchini, onions
    s – chicken breast, cucumber, almonds
    D – steak, bell peppers, zucchini, squash, onions

    WOD – no
    Sleep – 7 hours

  13. Amanda G. May 22, 2013 at 3:40 am #

    B: 2 sausage patties, 2 eggs, berries
    L: pork meatballs, bell peppers
    D: 3.5oz turkey, almond butter, raisins

    no WOD
    Sleep: 8 hours

  14. abertellotti May 22, 2013 at 3:56 am #

    B: 2 eggs, banana
    L: salad with pork chops, carrots, strawberries, peach
    D: strawberry/chicken breast salad

    Wod: 16:43 Rx

    Sleep: 7.5 hours

  15. lskowron2002 May 22, 2013 at 4:45 am #

    B-Bacon and fruit
    D-Pork with salad

    Wod yes 5:30 class
    9 hours of sleep

  16. Hope Marie May 22, 2013 at 10:44 am #

    B-3 eggs and a cup of mixed veggies
    L- 2 chicken thighs, 2 mini pepper and an apple
    D- 2 GF hot dogs, mustard, 4 strips bacon, 4 strawberries, 1 1/2 cup cantaloupe

    WOD no
    Sleep 7

  17. jeffreycole786 May 22, 2013 at 12:07 pm #

    B-2 eggs scrambled, left over steak
    S-paleo trail mix
    D-Chicken Parmesan(no cheese, I know….it was the best I could do with the options we had)

    Sleep-7 hours

  18. jaynshay02 May 22, 2013 at 12:21 pm #

    B-1 egg, 6 cherry tomatoes, 5 sausage links, coffee w/almond milk
    L-mango, 1/2 grapefruit, blueberries, grapes, w/handful of Paleo granola
    D-Spinach salad w/veggies, HB egg, shredded beef, homemade honey mustard dressing
    S- apple w/almond butter, hot tea w/honey


  19. mario serra May 22, 2013 at 12:35 pm #

    B: 2 pork chops
    S: almonds
    L: 2 chicken breast with lettuce and tomato
    S: pork chop
    D: hamburger patty with broccoli and strawberries
    WOD: yes
    SLEEP: 7

  20. Pilar May 22, 2013 at 2:06 pm #

    Sleep-7 hours
    B- Coffee with unsweetened coconut milk, 2 slices of bacon, 2 poached eggs
    S- strawberries
    L- beef patty with tomatoes & avocado
    S- handful of almonds
    D-ground turkey with sweet potatoes & avocado
    Yoga with Jess at 8:30 πŸ™‚

  21. Beth M Behringer May 22, 2013 at 3:36 pm #

    B-3 eggs, blackberries
    S-Black coffee
    L-Pork Chop
    D-Taco mix – beef, lettuce, tomatoes
    Water, Lemon, Vodka x 2
    Sleep:9 hours
    WOD: no

  22. juliefrieders May 22, 2013 at 4:40 pm #

    B- 2 Eggs, Almonds
    L- Chicken Breast, grapes, carrots
    D- Steak, spinach, mushrooms

    Sleep- 7 hours
    WOD- No

  23. johnscarpino01 May 22, 2013 at 6:27 pm #

    B: 2 eggs, 3 turkey bacon, 1/4 avocado, 1/4 cantolope
    L: turkey burger (no bun), salad of spinach, lettuce, peas, carrots, tomato, brocoli and cauliflower.
    Pre-wod: 2 eggs, cantolope
    Pre-wod: 1 cup applesauce, 2 tbsp whey protein
    Pre-wod: 1 cup applesauce, 2 tbsp whey protein
    Post-wod: recovery drink of grape juice, dextrose, whey protein, blonyx. Cantolope
    D: greek chicken with spinach salad, red raspberry and strawberries

    Wod: yes
    Sleep: 6 hours

  24. Jared May 22, 2013 at 9:50 pm #

    B- eggs with avacado and green onion
    L- sliced salami with pepperoni and peppers
    D- watermelon mangos baby spinach
    Sleep 9 hrs
    Wod- yes

  25. Sharon May 22, 2013 at 10:12 pm #

    B-bacon 2


    L-pumpkin salad

    S-apple grapes

    D-pork chop 2



  26. Dena May 22, 2013 at 10:35 pm #

    Sleep 9 hours, WOD 830- was unable to finish because my back wouldn’t let me 😦
    B: 2 eggs, 2 bacon, coffee black
    S: banana with almond butter
    L: chicken salad
    S: pistachios, raisins
    D: Legend’s burger with bacon, grilled onions and mushrooms (no bun, no cheese, no condiments) 1 glass wine

  27. Adam Therriault May 22, 2013 at 10:43 pm #

    B berries and coconut smoothie
    L Steak and trail mix and chicken and avocado
    S apple sun butter
    D spaghetti squash and sauce
    S Pistachios
    7 1/2 hrs of sleep

  28. tsulita May 23, 2013 at 1:19 am #

    B – 8oz Chicken Thigh. 1.5c Mixed Veggies. Sweet Potato.
    S – 2 Eggs Hardboiled
    L – 8oz Burger, 2c Broccoli.
    S – Kale Chips
    D – 8 oz Burger. 1c Broccoli. Avocado. Sweet Potato.
    S – n/a

    WOD – No
    Post WOD Protein – No
    Sleep – 8

  29. Justine May 23, 2013 at 1:54 am #

    B: 2 eggs, chicken, 1/2 avocado
    S: cherries
    L: pepperoni salad w/ avocado, walnuts
    No dinner hit the sack early.
    Sleep 6hrs.
    WOD @ 830

  30. sherryjill May 23, 2013 at 2:00 am #

    B/L-paleo pancakes (2 bananas, 1 tbsp almond butter, 1 egg)
    S-sunflower seeds
    D-salad w/ chicken

    7 1/2 hrs sleep
    WOD: yes

  31. sarah May 23, 2013 at 2:09 am #

    B-2 oz. Chicken & sunbutte
    L-4 oz. Chicken & sunbutter
    D-3 gf hot dogs with onions
    S-10 cherries

    No wod

    Sleep – 8 hours

  32. reycervantes May 23, 2013 at 2:14 am #

    B: pineapple, bacon
    S: pecans
    L: pork chops, salsa, guac
    S: pecans
    D: flank steak, hb egg, mushroom, peppers, onions
    Sleep: 7
    WOD : no

  33. tonyrcf May 23, 2013 at 2:16 am #

    B- 4 eggs, turkey brat, avocado
    L- banana, orange, sweet potato fries
    S- almonds
    D- steak, avocado, baked sweet potato
    Wod- 630
    Sleep- 7hrs

  34. Kristie May 23, 2013 at 2:36 am #

    B- 2 eggs
    S- banana, pecans
    L- 2 sausages, mushrooms, avocado
    S- larabar (apple), grapes
    D- chicken, avocado, squash
    No WOD
    Sleep- 7 hours

  35. chadpcw May 23, 2013 at 2:44 am #

    B – 3 eggs, mushrooms, rosted red peppers, onion
    S – sunflower seeds
    L – 3 thin cut pork chops
    S – 2 thin cut pork chops
    D – BLT lettuce wraps, fresh fruit
    S – 4 tbsp’s of sunbutter
    NO WOD, 7 hours sleep

  36. Samantha Smith May 23, 2013 at 2:56 am #

    so sorry i haven’t been able to log in my internet was down got fixed today, about the only bad thing about living in the country very poor internet:(
    B tuna, hardboiled egg, 1/2 avacado
    s almonds
    L ck breast salad
    D hamburger patty with salsa verde watermelon
    sleep 8 hr
    was very sore from monday WOD

  37. Ross Grady May 23, 2013 at 4:34 am #

    B- shake and fruit
    S- shake
    L- sausage fruit salad and veggie salad
    S- Shake
    D- pork salad watermelon
    Wod yes
    Sleep 6

  38. rickmason2013 May 23, 2013 at 12:05 pm #

    B 4 bacon avocado
    S banana
    L ckn breast w/ lettuce
    D flank steak with lettuce avocado

    Wod yes
    7hrs sleep

  39. Lew Downs May 23, 2013 at 12:51 pm #

    B – eggs and bacon and avocado
    S – protein shake
    L – chicken breasts and avocado
    S – sunflower seeds
    D – steak and salad

    WOD – 8:30 class
    Sleep – 6 hours

  40. Lisa May 23, 2013 at 5:10 pm #

    B: tea
    S: 2 HB eggs, carrots
    L: 2 GF hot dogs, strawberries,
    S: apple w/ sunbutter
    D: salmon, broccoli, grilled onions

    WOD: 4:30, post WOD protein

    Sleep: 8 hours

  41. Andrew Nickel May 23, 2013 at 6:54 pm #

    B: turkey bacon
    S: almonds
    L: salad with chicken, oil and vinegar
    S: Lara bar
    D: hamburger Patties with mustard

    Wod, yes
    Slept 7.5+

  42. Tony b May 24, 2013 at 3:19 am #

    I remember posting in here but it is not here? Am I missing it or what?

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