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?
- 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.
- 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.
- 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.
- 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.
- 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.
- 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!
rcf30dayspaleo 
sleep>7
WOD!
black coffee
2 eggs, 3 pieces bacon
banana
rx bar
plantain chips
chicken, mixed veggies, broc, cauliflower, carrots
raw carrots
almonds
Still thinking about goals…….
10 pts.
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
oh shiza that’s a lot. let’s pick 2 or 3 to focus on for the challenge.
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
9 pts.
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
8hours
9 pts.
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
oh yea there was chicken in my salad too.
10 pts.
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
9 pts.
Goals
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!!
good goals!
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
Snack: Sunflower seeds
8 pts.
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
Goals
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
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.
10 pts.
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
1-13-14
M:4eggs/2bacon/coffe with almond milk
S:Apple
M:salad with strawberry blueberry chicken and balsamic
S:almonds
M:peppers with steak/salads/lettuce/avocado
S:banana nut muffin (paleo)
Sleep:8
WOD: no
Murders: handled 2 in A-Town with Andy Martin
9 pts.
good team work!
M: 3 eggs, 4 bacon, turkey sausage
S:Apple
M:salad with romaine, tomato, bacon, and egg
S:none
M:turkey sausage, broccoli, 1/4 set potato
Did wod
7+hours
10 pts.
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….
9 pts.
good goals!!
B: rx bar and coffee
S:none
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.
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
10 pts.
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.
Goal:
Back squat 300.
25 unbroken DU
Muscle up
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!
B-grapefruit n coffee
S-almonds
L- pulled pork (w/out bun) dried pinapple, bananas & strawberries
S-almonds again
D-guacamole, & tilapia
Wod-no
Sleep 8 hours
Goals- be able to kip at least 5-10 times
I just want to be able to do them period!
Sorry I did do a WOD! My days were mixed up
M-chicken breast,almonds,celery,coffee
S-none
M-beef jerky, celery,coffee
S-almonds
M-burger,boccoli,glass coconut milk
WOD no work late
sleep-5.45 hrs
Goals-40 unbroken DU, 13 unbroken pull-ups, 225 clean
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
Goals:
get 5 DU in a row
Drink 1 gallon of water a day (getting close)
Front squat 295#s (@275# now)
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
WOD-yes
Sleep-7 hours
Goals:
30 unbroken DU’s
Improve cardio….regularly run 2x per week
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
Hours
Goals
Get my bmu back and do string two together
Pr my 500m row sub 1:37
Goals:
Complete a pull-up unassisted.
Complete 3 Hspu
10#+ on snatch ( work on fast elbows)
Do more yoga.
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
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
WODded
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
Goals:
-205# BS (my original goal was 200# but I’m sure/hope I’m there)
-155# clean
-breakthrough on my snatch (been stuck @100#)
Goals:
20 unbroken kipping pull ups
10# PR on clean
10 unbroken hand stand push ups
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