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