8-3-10 Tuesday

Snack: (Pre WOD).

1/4c. blueberries 1.5 tsp. almond butter 1 Pink Lemonade Spark

Breakfast:

2 Paleo blueberry pancakes, 3 oz. chicken sausage. small drizzle of organic maple syrup 3 strawberries. 

Lunch:

3 oz. tuna mixed with spinach 2 Tbsp. avocado and 4 baby tomatoes

Snack:

1 oz. (sample size) of Paleo Women granola.

snacked on trail mix before dinner

Dinner:

5 oz. extra lean ground beef 1.5 oz. tortilla chips (Whole Foods brand-they were really good)  and salsa.

 2 Tbsp. avocado, mixed greens, 3 baby tomatoes

Snack:

1 mini almond flour cookie

WOD:

August Benchmark:

3 Rounds of:

400 m Run

21 Box Jumps (20")

12 OH squats (65#-unbroken)

Time 11:55

Did 15 Pull Ups later

WOD 2:

Swam 1600m freestyle

7-2-10 Monday

Breakfast:

Myoplex Carb Control Protein Drink. 1.5 tsp. almond butter

Lunch:

3 oz. left over grilled pork loin. 6 cherry tomatoes. 1 small peach

Snack:

1 tsp. almond butter handful of Annies All Natural teddy gram-like things??

Dinner:

5 oz. ground bison patty 2 Tbsp. avocado. mixed greens and baby tomatoes

Snack:

1/2 Myoplex Carb Control and 1 mini almond flour cookie

CFE WOD:

6 x 2 min on/ 1 min off.

1 mile warm up.

#1-3 at 6:40 pace

#4-6 at 6:30 pace.

1 mile cool down and walked 1 mile.

Total running distance= 4 miles/ walked 1 mile.

10 pull ups 100 sit ups

8-1-10 Sunday

Snack:

Paleo women granola (1oz sample size)

Breakfast:

2 eggs scrambled with tomato, 1 Tbsp. avocado, 1/2 oz. organic greek feta cheese. 2 slices central market organic bacon

Snack:

ate paleo women granola (1 oz. sample size) while Rick ate popcorn and drank a Pepsi at the movies!!

Dinner:

5.6 oz. grilled pork loin. pan "fried" sweet potatoes. roasted broccoli and squash

Dessert:

1/2 c. almond milk ice cream.

3 mini almond flour cookies

WOD:

Rest Day

7-31-10 Saturday

Snack (Pre WOD):

1.5 tsp. almond butter 8 blueberries

Breakfast/Snack:(was in a hurry to get to the lake. We had to stop at a gas station)

1 beef jerky stick.

trail mix

Lunch:

3 oz. chicken sausage. 5 cherry tomatoes, 1/2 cucumber. 1 oz. organic greek feta cheese

Snack:

paleowomen granola ( 1 oz. sample pack)

Dinner at Manuels.

(2) equal parts tequila, soda, lime juice cocktails.

Shared a girlie drink with Rick and we shared a glass of red wine.

Chips and salsa and ceviche shared by 4 people.

Dinner - grilled chicken breast with some tomato based sauce. sauteed spinach in olive oil

Dessert:

1/2 c. almond milk ice cream and 2 almond flour cookies

WOD:

Ran 3 mile loop at town lake.

Bonita's WOD: only completed 5 rounds (KP wanted to go to the lake so I had to quit early)

5 Rounds:

HSPU (modified by doing negative hand stands)

7 Thrusters (65#)

7 Knees to Elbow

7 Deadlift (95#)

7 Burpees

7 Swings (35#)

7 Pull Ups

Friday 7-30-10

Snack (Pre WOD):

5 walnuts 1/2 c. cantaloupe 1/2 EAS Dark Chocolate Protein Drink

Breakfast (Post WOD):

1 Muscle Milk Light 1 small peach

Lunch:

2 oz. tuna 1 oz. Terra Chips

Snack:

cashews (about 12)

Dinner:

Central Market Cobb salad. lettuce, grape tomato, avocado, olives, organic Greek feta cheese, bacon pieces, Central Market organic vinaigrette

Snack:

Made vegan, gluten free dark chocolate chip cookies.

Ate 3 mini cookies

WOD:

1 hour of gymnastics skill work with a trainer (it was freakin hard and so humbling)

CFE WOD:

800m warm up

Tabata Hill Sprints 12% incline (8x 20 sec on/10 sec off)

Total miles 1.5 miles.

Practiced Double Unders for 10 minutes. Got 17 in a row

Thursday 7-29-10

Snack: (Pre WOD).

1/4c. blueberries 1 tsp. almond butter 1 Spark

Breakfast:

oatmeal cup from Starbucks. added 1/4 c. blueberries and 1.5 tsp. almond butter

Lunch:

1.5 c. chicken tortilla soup (no tortilla pieces and no cheese) but it did have some black beans in it

2 oz. turkey deli meat

1 AdvoCare Snack Bar

Snack:

1 oz. Central Market tortilla chips and some salsa

Dinner:

4 oz. tuna fish made with Central Market Organic brown mustard, 1 boiled egg, 2 pickle slices. 1 avocado mashed and mixed with salsa.

Terra Chips (a butt ton)

Snack:

Annies All Natural (but not even close to Paleo) Bunny crackers

1/2 EAS Dark Chocolate Light Protein Drink

WOD:

30-20-10 Kettlebell Cleans (35lb)

10-20-30 Ring Dips (used red band and then switched to blue band)

Practiced Muscle Up progressions.

WOD 2:

Rode Spinner bike 15 min (6 miles)

Walked 40 min w/Dad to Farmer's Market

Wed 7-28-10

Snack:

1 oz. trail mix (in the car) 1/4 c. blueberries

(Post WOD)

1 Muscle Milk Light 1 small peach 1.5 tsp. almond butter

Lunch:

3 oz. left over extra lean ground beef from last night's dinner. 1 boiled egg 6 sweet potato "chips" 5 cherry tomatoes. 1 Tbsp. guacamole

Snack:

2 oz. turkey deli meat and trail mix that had choc covered cranberries and yogurt almonds in it

Dinner:

3 oz. chicken sausage, 2 oz. left over extra lean ground beef. 1/2 yellow bell pepper

2 strips Central Market Organic bacon

steamed swiss chard and spinach

CFE WOD: 3 x 12 min intervals

800m warm up

each round completed 1.5 miles

cool down -1 mile.

Total miles= 6

Total time= 50 min