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.