SAF 1.13.14

14 Jan

Day 7

Congrats on making it through the dreaded WEEK 1!


Now that you’re in the swing of things, it’s time to set some goals. You have all had a few days to think about it, so I’m hoping to see some awesome ones here. Let’s stay away from the dreaded “lose weight” goal. That one is boring, and who cares about what the scale says anyway if you look sexy as fuck naked.

Your goal should be something you want to accomplish during the SAF Challenge and should be PRECISE!

  • 10 unbroken kipping Pull Ups – NOT – Pull Ups
  • Sub 4:00 “Fran” – NOT – PR my “Fran”
  • 10# PR on my Deadlift – NOT – PR my Deadlift
  • 5 unbroken Double Unders – NOT – get my Double Unders

How are we going to reach our awesome goals?

  1. Stop fantasizing. Start committing. The main reason we don’t achieve our goals is lack of commitment. If you want it, commit to working on it. As Nike would said, just do it.
  2. Start. Now. How do you start working towards a goal? Start somewhere…anywhere. Diving in the deep end and taking that first step could be the difference between failure and success. Once you’ve started, the goal is going to get stuck in your mind.
  3. Visualize the path. Not the outcome. Concentrate on what you are going to do to work towards your goal, not simply the goal itself. It helps focus your attention on the steps you need to take.
  4. If you fall, keep going. This is a tough one. Goals don’t come easy, but neither does anything good. You have to work for it. If you hit some bumps on your road to achieving your goal, you’re doing it right. Get through them, ask me for help. If you don’t work on your weaknesses they will never become your strengths.
  5. Don’t be Tyler Durden. Aka, don’t beat yourself up. Goals should be difficult, but fun. If you aren’t having fun while working towards your goal you’re fucked. It will begin to feel like a chore and your chances of succeeding at that point is slim.
  6. Don’t be a robot either. If you’re doing the same thing everyday and not making any progress it’s time for a change. Again, ask me for suggestions on what to do or what to change up.

I’m here to help you guys! Get to work, you have 25 days!


49 Responses to “SAF 1.13.14”

  1. carae14 January 14, 2014 at 6:22 am #

    black coffee
    2 eggs, 3 pieces bacon
    rx bar
    plantain chips
    chicken, mixed veggies, broc, cauliflower, carrots
    raw carrots

    Still thinking about goals…….

  2. Jack Shannon January 14, 2014 at 7:26 am #

    I have quite a few goals. All I think are attainable.
    1. Back squat 300 x2
    2. Clean 225
    3. 10 butterfly’s unbroken
    4. Muscle up
    5. Deadlift 400
    6. 10 unbroken ttb
    7. Sub 7 grace,because she likes me more than Fran

  3. cassandrawest January 14, 2014 at 12:23 pm #

    BreakFast: 2 Eggs and Sausage Scramble & Blended Coconut Butter Cinnamon Water

    Snack: Nuts

    Lunch: Beef Roast with Carrots

    Snack: Whole Black Olives

    Dinner: Left Over Sausage Scramble & Blended Coconut Butter Cinnamon Water

    WOD: No

    Sleep: 9 1/2

  4. tony b January 14, 2014 at 2:02 pm #

    B- 2 eggs, 1/4 pummelo,
    s- 2 spoons of almond butter, coffee
    L- 2 paleo dogs, wrapped in lettuce with hot sauce- had to use what I had at work haha
    s- almonds, large iced tea unsweetened
    D- paleo beef stew 2 bowls

    No word

  5. Calli January 14, 2014 at 2:24 pm #

    B: “Paleo Cereal” with almond milk
    S: none
    L: Salad with apples, walnuts, balsamic dressing
    S: Paleo Granola
    D: Chicken tenders in almond flour, steamed broccoli

    WOD: Yes, 195 reps
    Sleep: 8 hr

  6. Pilar January 14, 2014 at 3:04 pm #

    Day 7
    B- 3 scrambled eggs with nuts & cinnamon
    S-Sauteed zucchini
    L-Grilled chicken with avocado & zucchini
    S- Unsweetened coconut milk
    D- Asparagus with turkey burger patty, avocado & OMG I finally decided to try that bulletproof coffee!! I’m in love!!! YUM!
    No WOD
    Sleep 7+ hours

  7. Pilar January 14, 2014 at 3:07 pm #

    I’m slowly making progress on most of everything, but I want to be able to do 10 kipping pullups unbroken, at least 1 chest to bar and my ultimate is those DU, more than 1 at a time!!

  8. sherryjill January 14, 2014 at 4:31 pm #

    B: RX Bar, blk coffee
    L: Cereal and regular milk. I know I know. I had a moment.
    D: Spaghetti squash w/ sausage, zucchini, mushrooms, tomatoes, almond milk
    WOD: yes
    Sleep: 8 hours

  9. Adam January 14, 2014 at 4:53 pm #

    Morning workout
    2.5 mile run 3rds of 15kbs 25push ups 25 sit-ups
    B. scoop of regen coconut milk and cup of mixed berry smoothie
    L turkey sausage 3 eggs broccoli and avocado.
    D pecan crusted chicken Breast and asparagus
    8 hrs sleep
    Short term = by the end of challenge
    1 muscle up
    15 lb weight loss
    10 du
    12 strict pull ups
    Long term
    Sub 14.00 2 mile by March
    Swim 1 mile by July
    25 total lbs
    Compete again
    Complete a half Iron Man

  10. Andy M January 14, 2014 at 5:31 pm #

    Day 7

    Breakfast: 6 eggs scrambled w/ 4 pieces of bacon, ground turkey, diced peppers.

    Snack none

    Lunch: salad (romaine lettuce, diced peppers, bacon, half an avocado)

    Snack: mixed nuts

    Dinner: 2 baked chicken breasts, mixed veggies.

    Slept 7+

    Did WOD.

  11. cesbee January 14, 2014 at 5:58 pm #

    D7 1/13/14
    B- 2 eggs, 3 pieces bacon, coffee with almond milk
    L-Homemade chicken soup (chicken breasts, olive oil, garlic, celery, mixed greens), sirloin steak cutlet
    S-cashews/Brazilian nuts (sorry Brit, didn’t know about cashews; will switch back to almonds)
    D-grilled salmon with sautéed zucchini, bacon bits, garlic, onion, tomato and spices, grilled sirloin cutlet
    WOD: 147
    Sleep: 8

  12. Ron Mc January 14, 2014 at 6:01 pm #

    M:4eggs/2bacon/coffe with almond milk
    M:salad with strawberry blueberry chicken and balsamic
    M:peppers with steak/salads/lettuce/avocado
    S:banana nut muffin (paleo)
    WOD: no
    Murders: handled 2 in A-Town with Andy Martin

  13. Ashley Martin January 14, 2014 at 6:05 pm #

    M: 3 eggs, 4 bacon, turkey sausage
    M:salad with romaine, tomato, bacon, and egg
    M:turkey sausage, broccoli, 1/4 set potato
    Did wod

  14. Mallory Larson January 14, 2014 at 6:38 pm #

    B- Coffee with coconut milk, 3 turkey sausage links, 2 slices of no preservatives turkey
    S- “Super Green Juice” — cucumbers, spinach, kale, parsley, celery and carrots
    L- Turkey burger, mushrooms and side of green beans
    D- Salad with chicken and salsa

    WOD: None
    Sleep: 7 hrs.
    Fish Oil: 3 pills

    GOALS: 5-10 kipping pull-ups, PR my Snatch that I’ve been stuck at for about a year, String together DU’s instead of one single, one double, one single….

  15. mandapanda013 January 14, 2014 at 7:12 pm #

    B: rx bar and coffee
    L: chicken Caesar wrap on lettuce at the Minneapolis airport. It was not so great.
    S: handful of mixed nuts
    D: lobster, steak, asparagus,
    WOD: no. But walked strip. Does that count??
    Sleep: 5 hours.

  16. Kate Swithin January 14, 2014 at 9:22 pm #

    M- protein shake (egg protein) with almond milk
    S- coffee with coconut creamer
    M- almond crusted chicken tenders, celery, almond butter, broccoli slaw with oil and vinegar
    S- none
    M- ground taco seasoned turkey with avocado
    WOD- Yes!
    Sleep- 7 hours

  17. Jonny Youhanaie January 14, 2014 at 9:55 pm #

    WOD: yes
    Sleep 7

    M: 3 eggs cooked in olive oil, 3 bacon, 1/2 orange
    S: almonds
    M: 7 Meatballs, lettuce, spinach, cherry tomatoes, olive oil dressing
    S: almonds
    M: Bison meatloaf, spinach, lettuce, 1/2 avocado.

    Back squat 300.
    25 unbroken DU
    Muscle up

  18. Kristie January 14, 2014 at 11:36 pm #

    B- 2 egg muffins, snack bag of cherry tomatoes
    S- Celery with almond butter
    L- paleo chili and pecans
    S- enjoy life chunks- 6 (SHIT- I should NOT have opened that bag)
    D- salad with cucumbers, tomatoes, onions, 1 hard boiled egg, 2 hot dogs, and paleo salad dressing (maple syrup, olive oil, pepper, mustard)
    WOD- Yes
    Sleep- 5 hours 😦
    Goals… Hmmm…. String together double unders (stop putting a single in between)- maybe 2 or 3, get 1 chest to bar pull up (or should I try for one bar muscle up)??? Learn how to do a hand stand push up. If these are not specific or too much, tell me please!

  19. Katie Silagyi January 15, 2014 at 2:13 am #

    B-grapefruit n coffee
    L- pulled pork (w/out bun) dried pinapple, bananas & strawberries
    S-almonds again
    D-guacamole, & tilapia
    Sleep 8 hours
    Goals- be able to kip at least 5-10 times
    I just want to be able to do them period!

    • Katie Silagyi January 15, 2014 at 2:19 am #

      Sorry I did do a WOD! My days were mixed up

  20. Greg Frieders January 15, 2014 at 2:52 am #

    M-chicken breast,almonds,celery,coffee
    M-beef jerky, celery,coffee
    M-burger,boccoli,glass coconut milk
    WOD no work late
    sleep-5.45 hrs

    Goals-40 unbroken DU, 13 unbroken pull-ups, 225 clean

  21. mikestewart4 January 15, 2014 at 5:32 am #

    B: bacon, ground beef and broccoli
    S: almonds
    L: 2 chicken breasts, avocado and broccoli
    S: homemade jerky and unsweetened coconut flakes
    D: 2 avocados, 3 Burger patties and homemade sweet potato fries.

    WOD: Yes 190 reps
    Sleep: 9

    • mikestewart4 January 15, 2014 at 5:35 am #

      get 5 DU in a row
      Drink 1 gallon of water a day (getting close)
      Front squat 295#s (@275# now)

  22. jeffreycole786 January 15, 2014 at 1:00 pm #

    1/15, Day 7
    M-2 eggs, turkey sausage, banana, black coffee
    M-large dunkin coffee(black)
    S-protein shake, banana
    M-chicken breast strips(no breading), mixed steamed vegetable mix
    Sleep-7 hours

    30 unbroken DU’s
    Improve cardio….regularly run 2x per week

  23. Jack Shannon January 15, 2014 at 6:06 pm #

    B- eggs n sausage with milk
    S- cottage cheese and banana
    L- grilled chicken salad with oil/ vinegar
    S- almonds
    D- turkey with rice and yogurt with milk
    Wod- 14:31
    Sleep- 7

  24. Tony B January 15, 2014 at 6:34 pm #

    Get my bmu back and do string two together
    Pr my 500m row sub 1:37

  25. mandapanda013 January 15, 2014 at 7:05 pm #

    Complete a pull-up unassisted.
    Complete 3 Hspu
    10#+ on snatch ( work on fast elbows)
    Do more yoga.

  26. Beth Hild January 15, 2014 at 7:21 pm #

    B- 2 x Ezekiel english muffins w/ organic butter cream
    L – Salad greens w/ sunflower seeds, egg yolk crumbles & oil/vinegar dressing
    D – Chicken w/ mashed sweet potatos
    WOD : YES
    Sleep: 7 hrs

  27. Andrew Sleezer January 15, 2014 at 9:25 pm #

    B- chicken breast, brussel sprouts
    S- almonds
    L- chicken breast, asparagus
    S- beef jerky, pistachios
    D- avacado, porkchop, carrots
    Wod: yes
    7+ hours of sleep

  28. Justine January 16, 2014 at 9:46 pm #

    Sleep 7+hrs
    M: Eggs, sausage, chicken, coffee w/ coconut butter
    S: carrots w/ sunbutter
    M: spinach salad w/ pepperoni
    S: pistachios
    M: chicken breast w/ Brussels sprouts&bacon

    • Justine January 16, 2014 at 9:53 pm #

      -205# BS (my original goal was 200# but I’m sure/hope I’m there)
      -155# clean
      -breakthrough on my snatch (been stuck @100#)

  29. Ron Mc January 20, 2014 at 4:24 pm #

    20 unbroken kipping pull ups
    10# PR on clean
    10 unbroken hand stand push ups

  30. Andrew Sleezer February 1, 2014 at 11:55 pm #

    B- Chicken, brussel sprouts
    S- Orange
    L- chicken breast, aspargus
    S- pistachios, avacado
    D- Porkchop, celery w/ almond butter
    WOD: yes
    8 hours sleep

    Goals: 25 unbroken kipping pullups
    bench press 255
    1 MU


  1. SAF “After” GOAL | rcf30dayspaleo - February 6, 2014

    […] The original post for GOALS is here. […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: