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

Wednesday
B-6:00-2 scoop protein shake, 2 packets apple cinn. oatmeat
L-11:15-10 oz Zone chilli, appple, 20 almonds
PreWOD-3:15-Balance bar,  10 dark choc almonds, Energy drink
PostWOD-5:15- Protein shake, 20 almonds
D-8:00-5 oz Chicken, pear

Tuesday

B-6:00-2 Scoop protein shake+2 packed maple oatmeal
S-9:15-2oz hot sausage left overs, Coconut water
L-11:15-8-10oz Chilli, apple, 10 walnuts
PreWOD-3:15-Danables, balance bar, pear, preWOD shake
PostWOD-6:00-protein shake
D-9:00-8-10oz Chilli, dark choc almonds

110307: I'm Back and Hopefully Better!

Honestly this blog was initially intended as only a spring board or to demo, the "How to Set Up a Blog" for the nutrition challenge. My intention was not to track my own nutrition, only to get the ball rolling and lead by example. Forgetting that I must lead the entire time in order, to keep the troops following. And honestly the the less I posted, the easier it was to eat unheathy. This is my bad, and I will do my best to correct this starting today!

Monday
B-6:10: 2 scoops of protein + 2 packets of apple cinn. oat meal.
S-9:15: Sweet and salty nut bar
L-11:15: 8oz Hot Sausage, 6oz Broccoli Rabe, Large Apple
PreWOD-3:15: Balance Bar, Pear
PostWOD-5:15: 2 Scoops Protein, 2 Spoonfuls of Almond Butter
D-9:00: Zone Chef Salad, 1/2 cup grapes, 35 Almonds

111017: Put It All Together!

All the prep work is done, FiveStar Warm-up, New Strength Cycle, the "WOD", and Mobility. We are just starting to get a view of our daily diet. It is time to use it all for what it was meant to do, increase your level of fitness. All you need to do is dial in the training, nutrition, stretching, and recovery.

Class Break Down (1 Hour) Example 5:30pm Class
5:30pm-10 min Warm Up
5:40pm-10 min Strength
5:50pm-30 min WOD
6:20pm-10 MobilityWOD/Post Stretch

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STRENGTH: Back Squat (Box) Week 1 (65% x 5, 75% x 5, 85% x AMRAP)

WOD: "Epic Throwdown Gone Bad"
2 Rds 1 Min @ Each Exercise:
-Double Unders (1/2 Reps = Score)
-Row (Calories)
-Wallballs (20/14 @ 10ft)
-Burpees
-Straight Leg Sit Ups
-Box Jumps (20/16)
-Rest

MobilityWOD: Calves

Sunday
B: 9:00am - 4 Egg Whites w/ Chichen, Canadian Bacon, Peppers and Onions
S: 11:00am - 1/2 c Dried Fruit & Nuts
L: 1:00pm - Wendy's Chilli w/ Side Salad
S: 4:30pm - Vita Coco

Saturday
B: 8:00am - 4 Egg Whites w/Onions & Peppers
                 - Banana + 1/4 Walnuts + Almonds
                 -Coconut Water
PreWODs: 11:30am - Apple + 1/2 c Nuts
B/wWODs: 1:30pm - Clemintine
                   2:15pm - Clemintine
                   3:30pm - Clemintine
PostWOD: 4:00pm - 1 Miller lite
                               - 4 Scoops Protein w/4 Scoops Gultigor
                               - Vita Coco
D: 7:00pm - BBQ Chicken Bacon Wrap w/Chips

Friday
B: 6:00am - Protein Shake - 2 Scoops Protein
                 - Clemintine
S: 9:00am - 1/2 c Dried Fruit & Nuts
L: 11:30am - 8 oz Tilapia w/Salsa
                   - 1/2 c Onions & Peppers
PreWOD: 2:30pm - Fiji Apple
                              -Coconut water
PostWOD: 5:30pm - 1.5 Scoops of Protien w/water
D: 8:00pm - Sirloin Tips, 2 Eggs, 1 Multigrain pancake w/Blueberries
                 -Coconut water

Thursday 1/13/11
B: 6:00am - Protein Shake 2 Scoops Protein + Almond Milk
                 - 12oz Coconut Water - Unsweetened (Goya)
S: 10:00am - 1 c Chilli
                  - Banana + 1/2 c Walnuts
L: 1:00pm - 8 oz Chicken Salad
                 - Clementine
S: 7:00pm - Small Honeycrisp Apple
                 - 1/4 c Dried Fruit & Nuts
D: 10:00pm - Shawn's Cobb Salad
                    (5oz Chicken, 2 Piecies Canadian Bacon, 2 Hard Boiled Eggs no Yolk, 1/2 Avacado, Peppers, and Onions)


Wednesday 1/12/11 (Snow Day)
B: 9:00am - 3 Whole Eggs + 5 oz Pork Roast + 1/2 c Sweet Potatoes
S: 10:30am - 1/2 c Dried Fruit & Nuts
L: 1:00pm - 1 1/2 c Chilli
                 -1/2 c Dried Fruit & Nuts
                 - Clementine
PreWOD: 12 oz Coconut Water unsweetened (Goya)
PostWOD: -2 Scoops Protein + Water
D: 8:30 pm - 6oz Tilapia + Salad w/Onions + Peppers
S: 10:00pm - 1/2 c Dried Fruit & Nuts

Tuesday Jan 11 2011
B: 5:00am - 2 Scoops of Protien + Almond Milk
S: 1/2 c Dried Friut & Nuts
L: 11:30am - 8oz Chicken Salad
PreWOD: 3:00pm - Fiji Apple & Walnuts
PostWOD: 5:00pm -2 Scoops of Protein + Water
                               -1/2 c Dried Fruit + Nuts
Water: ~100oz

Monday Jan 10th 2011
B: 6:30am - Protein Shake - 2 Scoops Protein
                 - 8 Frozen Stawberries, 1Tbs Peanut Butter
S: 9:30am - 1/2 Cup Dried Fruit and Walnuts and Almonds
L: 11:15am - 1.5 Cups Chilli + Banana
PreWOD: 3:00 pm - 1/4 c Walnuts + Apple
PostWOD: 5:30pm - 1.5 Scoops Protien + 2 Scoops Glutigor
                               - 1/3 c Dried Fruit and Walnuts
D: 8:30pm - 6oz Flat Iron Steak + 1/2 c Peppers and Onions
                 - 5 Nut Clusters
Water: ~125oz

Sunday Jan 9th 2011
B: 9:00am - 4 Whole eggs + 4 Pieces Canadian Bacon
S: 10:30am - 1/2 c Dried Fruit & Nuts
L: 1:30pm - (Bones Resturant)
                 - Cup of Chilli
                 - Seared Ahi Tuna Appitizer (as Meal)
D: 8:00pm - 1 1/2 c Chilli
                 - 1/2 c Dried Fruit & Nuts

Saturday Jan 8th 2011
B: 8:00am - 4 Whole Eggs + 4 Pieces Canadian Bacon
                 - 1/2 c Dried Fruit & Nuts
L: 1:00pm -6oz Chicken Salad
                 - Apple
D: 7:00pm -(Cheescake Factory)
                 -Tuna Carpaccio
                 -Skirt Steak w2 small soft tacos shells, Onions, Tomoateos, Guacamole
                 -1/2 Piece Reece's Layer Cake Cheesecake
S: 9:30pm Gummie Life Savers

Friday Jan 7th 2011
B: 6:00am - 4 Whole Eggs + 4 Pieces Canadian Bacon
S: 9:30am - 1/2 c Dried Fruit & Nuts
L: 11:00am - 10oz Chicken Salad (6oz Chicken, 2.5oz Grapes, 1oz Almonds, 1oz Mayo)
PreWOD: - Zone bar
PostWOD: -2 Scoops Protein + Water
                  -1/2 c Walnuts
D: 7:00pm - (Fridays)
                 -Colb Salad (No Cheese) Extra Chicken and Avacado

Thursday
B: 6:00am - 4 Whole Eggs
                 - 2 Spoonfuls of Almond Butter
                 - 1 Clemintine
L: 11:00am - 7oz Flat Iron Steak
                   - 1 Cup of Broccolli
                   -~20 Almonds
                   - 1 Clemintine
S: 1:30pm - 4 oz Chicken Salad
                 - 5 Nut Clusters
S: 4:00pm - 16oz Coffee
                 - 6 Nut Clusters
D: 9:00pm - 7oz Steak
                 - 1 cup Peppers and Onions
                 - 1/2 cup Salsa
                 - 3/4 Cup Dried Fruit and Nuts
Water Intake -~100 oz

Wedneday
B: 6:00am - 4 Egg Whites
                - 6 oz Pork Loin
                - 1 Clemintine
                - Goya Coconut Water (Unsweetened)
Snack: 9:45am - Zone Bar (Peanut Butter)
L: 11:00am - ~8 oz Pork Loin
                  - 1 Cup Mixed Veggies
                  - ~20 Almonds
S: 2:30pm - 2 Scoop Protein Shake (w/water)
                 - 10 Macadamia Nuts
PostWOD: 5:20pm - 1.5 Scoop Protein
                               - 1 Scoop Glutigor  
                               - 8 Almond/Cashew Nut Clusters
D: 8:30pm - 7oz Flat Iron Steak
                 - 1 Cup of Broccolli
                 -~20 Almonds
Water Intake -  ~110oz

Tuesday Jan 4th 2011
B: 5:00am - 4 Large Eggs Scrambled
                 - 1 Clementine
L1: 8:30am - Protein Shake
                  - 2 Scoops Protein +8 oz Coffee (Tried something new, NOT GOOD!)
                  - 5 Almond/Cashew Nut Clusters
L2: 12:45pm -  ~ 8 oz Pot Roast
                    - 1 Medium Yam
                    - 0.5 Cup String Beans
                    - 1 Clemintine
Snack: 2:30pm - 2 Scoops of Protein
                        - 6 Almond Cashew Nut Clusters
PostWOD: 5:15pm - Protein Shake
                              - 1.5 Scoops Protein, 2 Scoops Glutigor
                              - Handful of Almonds and Macadamia Nuts
D: 8:30pm - 8 oz Ground Beef (Hamburger Meat)
                 - 1 cup Mixed Veggies
                 - 1 Clemintine

Monday (Jan 3rd 2011)
B: 6:00am - 4 Large Eggs Scrambled w/Ketchup
                 - 1 Cup Raw Broccoli
                 - 8 Almond/Cashew Nut Clusters
L1: 11:00am - 6 oz Grilled Chicken Breast
                     - 1 Cup Mixed Veggies
                     - 4 oz Black Coffee
L2: 2:30pm - 6 oz Grilled Chicken Breast
                   - 1 Cup Mixed Veggies
PostWOD: 5:15pm - Protein Shake
                              - 1.5 Scoops Protein, 2 Scoops Glutigor
                              - Handful of Almonds and Macadamia Nuts
D: 8:30 pm - ~ 8 oz Pot Roast
                  - 1 Medium Yam
                  - 0.5 Cup String Beans
Water for the day ~ 80 oz

The Challenge Begins!

Starting January 3rd 2011, 12:01 AM The Challenge Begins, you need to dig deep and make a commiment to yourself this is going to be difficult.

What you need to do!
1) Decide which Nutrition Plan you are going to follow. Paleo, Zone, a combination of both or just Super Clean eating.
2) Go to http://www.blogger.com/ and create your personal nutrition Blog. 
3) Setup Mobile Blogging.
     - Go to the Design Dashboard, "Email & Mobile" tab scoll down to the bottom and register your mobile device.
4) Test you Website
5) Send me your website address via Email SButler45@gmail.com or post it as a comment on the http://www.crossfitfivestar.com/ Site.