June is here- June 1 + 2 2009
WU: Stretch out; adjust rings to your chest height; Go through full range of motions on push-ups; rows; and squats – 10x for 3 rds;
SKILL: Row and row mods
WOD: Do the hardest modification of each exercise you can-
10-9-8-7-6-5-4-3-2-1 of:
Row- Foot position will modifiy difficulty
Push-up- knees; toes; decline; HSPU
Sit-up- crunch; basic; abmat;
Squat- Full Range of motion; PVC OHS;
Post time and exercises to comments;
Post WOD: Lecture on health and fitness through CrossFit
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31 Days to go in the nutrition challenge!
$0 in the pot
My meals today looked like they will for many days this month.
Breakfast 7:30am- 3 eggs and 1 oz of cheese; 2 tsp of ketchup; banana; ~24 almonds; (4 blocks; 8 blocks of almonds)
(normally would have a early lunch or late breakfast but got caught with very little time.
Lunch 1:30 pm- 3 oz of buffalo deli chicken rolled with 1 oz of provolone cheese; an apple; 2 tsp of blue cheese and ~10 almonds (4 P; 2 C; 8 F)
Snack- 3 oz of chicken and 1 oz of cheese; an apple; 4 blocks of almonds; (4 P; 2 C; 4 F)
Dinner: 2 eggs; 1 oz of cheese; 5 slices of bacon (thin slices); a banana; 2 tsp of ketchup; 3 tsp of peanut butter (4 P; 4 C; 10 F)
Snack; 2 cups of milk; 2 blocks
I would of normally ate a meal at about 10 am but since i missed that one I had to add in the milk which I normally wouldn’t do. I try to limit my intake of too much milk. My zone count totaled 18 Blocks and a few less of carbs; and tons of fat; I feel best with this prescription. I’ll try and keep everyone updated on my meals when ever I can.
Justin
My meals for today (6/4/2009) are as follows:
Total Blocks: 18P/18C/54F (ratio: 1P/1C/3F)
5:15 AM
Total Blocks: 2P/2C/8F
2 slices turkey breast (2P)
1 apple (2C)
24 almonds (8F)
8:15 AM
Total Blocks: 4P/4C/10F
4 slices turkey breast (4P)
1-cup strawberries (1C)
1-cup raspberries (1C)
1 pear (2C)
30 almonds (10F)
11:30 AM
Total Blocks: 4P/4C/10F
6 oz salmon (4P)
1.25 cups streamed broccoli (1C)
1.25 cups streamed cauliflower (1C)
6 steamed baby carrots (1P)
1-cup strawberries (1P)
30 almonds (10F)
3:30 PM
Total Blocks: 2P/2C/8F
2 slices turkey breast (2P)
1 apple (2C)
24 almonds (8F)
6:15 PM
Total Blocks: 4P/4C/10F
6 oz salmon (4P)
0.5 cups raspberries (0.5C)
0.5 cups strawberries (0.5C)
1.25 cups streamed broccoli (1C)
1.25 cups streamed cauliflower (1C)
0.75 cups blackberries (1C)
30 almonds (10F)
9:30 PM
Total Blocks: 2P/2C/8F
2 slices turkey breast (2P)
1-cup blueberries (2C)
24 almonds (8F)
I follow a more strict Paleo diet (no-dairy). I’ve been experimenting with eating more fish. Publix sells individually packaged fresh-frozen fish. Otherwise, all my protein would come from turkey breast slices. I’m also eating more berries in place of apples and pears. My fat in-take is similar to Justin’s, I do 3x the fat blocks.
Abel