110324: Hey Goat!

Now that some of us have identified some of our "Goats"(things you hate to do or need improvement on). Attack them every chance you get soon, what was "once difficult will become easy!" These Goats are the things that you should be focussing at least one of your weekly/daily goals on. The only way to imrpove is though practice on a regular basis.

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SKILL: Goat Attack!!!

WOD: 5 Rounds For Time:

-15 Box Jumps (20/16- Full Foot)

-20 Push-Ups (New Standards)

-15 Toes to Bar

MobilityWOD: Groin/Lower Back/Calves

Sunday

Saturday

Friday


Thrusday

Wednesday
B-6:00- Protein Shake, Oatmeal
L-11:15- 6oz Chicken, String Beans, Broccoli
PreWOD-3:00-Pear, Zone Bar
PostWOD-5:00- Protein Shake, Pear, Scoop of Almond Butter
D-8:30-BBQ Pork, Stringing beans

Tuesday
B-6:00- Protein Shake w/Oatmeal
S-9:15- Zone Bar
L-11:15- 8oz Chicken, Green Pepper, 20 Almonds
PreWOD-2:30- Pear
PostWOD-Protein Shake, Scoop Almond Butter
D-8:30- Salad 7oz Deli Meats, Peppers and Onions

Monday
B-6:00- Protein shake, Oatmeal
L-11:15- Detour bar, Pear, 20 Almonds
PreWOD-2:30- Zone Bar, Apple
PostWOD-5:00- Protein Shake, Apple, 30 Almonds
D-8:00- 3 Corn Tortillas, 4 Egg Whites, Mushrooms/Peppers/Onions, 1/4 cup Salsa

Sunday
B-7:00- Cliff Protein Bar, Banana, Coffee
L-1:00- Chili 6oz, Zone Bar, Apple
D-6:30- Non Zone Chili, Hot Dog, 2 Pieces Cornbread, Cookie

Saturday
B-7:30- Protein Shake, 2 Packets Oatmeal
S/L-11:00- Apple, 6oz Chicken, Brussel sprouts, bean salad
D-7:00- Burger wrapped in lettuce, side salad and some french fries

Friday
B-6:00- Protein Shake, 2 Packets Oatmeal
L-11:15- Chili, Apple, 20 Almonds
PreWOD- Apple, Balance Bar
PostWOD- Protein shake
D-7:00- Omelet w/ Peppers, Onions, Tomatoes, and Bacon

Thursday
B-6:00-Protein Shake, 2 packets of Oatmeal Apple cinn.
S-9:15-Slice of old and cold pizza, Kind bar
L-11:15- 8oz Zone Chili, apple, 20 almonds
PreWOD- Pear, 20oz Wawa Coffee, Kind bar
D-8:30- (Breakfast Tacos) 4 egg whites, 3 slices Canadian Bacon, 3 sm Corn Tortillas, Half an Avocado, 1/4 cup Sauteed Onions and Peppers, 1/4 cup Salsa