Wednesday, 6/30/10

9:00am - coffee w/heavy cream
12:00pm - gyro (no pita) and salad with feta cheese
3:00pm - decaf w/heavy cream
7:00pm - chicken w/olive oil, broccoli & green beans w/Kerrygold butter, & macadamia nuts
8:00pm - red wine

Tuesday, 6/29/10

11:00am - double down from KFC, dark chocolate, and red wine
7:00pm - dinner at Outback - wedge salad, prime rib, and broccoli
10:30pm - Apricot beer from Dunedin Brewery

CFHQ WOD 6.15.10
For time:
Row 2K
50 Wall-ball shots, 14 pound ball
Row 1K
35 Wall-ball shots, 14 pound ball
Row 500 meters
20 Wall-ball shots, 14 pound ball

28:?

Monday, 6/28/10

2:00pm - Leftovers from Bonefish - chicken w/goat cheese & mixed veggies
2:30pm - decaf w/heavy cream & dark chocolate
7:00pm - roast beef and wedge salad
9:45pm - dark chocolate and red wine


CFFM WOD [from Friday]
"ANGIE"
For time
100 pull ups (used blue band)
100 push ups
100 sit ups
100 air squats

41:54

Sunday, 6/27/10

9:30am - coffee w/heavy cream
3:00pm - cod, green beans w/olive oil & lemon juice
7:00pm - dinner at Bonefish - ahi tuna, saucy shrimp, salad w/vinaigrette and feta cheese, mixed veggies, chicken w/goat cheese
9:00pm - dark chocolate, tequila

Saturday, 6/28/10

8:00am - coffee w/heavy cream
12:00pm - lunch at Outback - wedge salad, sirloin, snow crab w/butter
8:00pm - dinner at Carrabba's - salad w/vinaigrette, creamy tomato soup, chicken Bryan

Thursday, 6/24/10

9:00am - coffee w/heavy cream
11:45am - paleo meatloaf and broccoli w/Kerrygold butter
6:00pm - dinner at Carrabba's - tequila, salad w/vinaigrette, chicken Bryan
7:30pm - macadamia nuts
9:00pm - decaf w/heavy cream

Wednesday, 6/23/10

9:00am - coffee w/heavy cream
12:30pm - Fleming's leftovers (NY strip, creamed spinach and sauteed mushrooms) and a burger (no bun) w/mustard, and some macadamia nuts
6:45pm - mahi sauteed in butter, broccoli w/Kerrygold butter, and decaf w/heavy cream



CFFM WOD
"Nancy"
5 rds for time of
Run 400-Meters
15 reps Overhead Squat @ 65lbs

Rxd: 24:20

Tuesday, 6/22/10

9:00am - coffee w/heavy cream
12:00pm - paleo meatloaf
7:30pm - dinner at Fleming's - wedge salad, NY strip, creamed spinach, sauteed mushrooms, red wine, beer, and berries and cream

CFFM WOD
"Fran"
21-15-9 for time of
Thrusters @ 65lbs
Pull Ups [subbed ring rows]

10:14

Monday, 6/21/10

9:00am - 2:00pm - coffee w/heavy cream
4:00pm - paleo meatloaf and macadamia nuts
8:30pm - burger (no bun) w/mustard, broccoli w/olive oil, and Kerrygold cheese

Sunday, 6/20/10

10:00am - decaf w/heavy cream and eggs
1:00pm - cheese & green beans
4:30pm - salad w/vinaigrette & feta, salmon, vegetable stew, and red wine
8:00pm - Kerrygold Dubliner cheese

Saturday, 6/19/10

8:15am - coffee w/half & half
10:30am - mixed nuts and cashews
1:00pm - double down
3:00pm - decaf w/heavy cream
8:30pm - chicken w/olive oil

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Friday, 6/18/10

7:30am - coffee w/half & half
8:00am - wild mushroom and fontina cheese omelette, sliced tomato, and a couple strawberries and a piece of pineapple
12:00pm - salad w/ranch dressing, mahi, roast chicken, and zucchini
7:00pm - dinner at Flemings - a glass of cabernet, burger (no bun) w/Swiss cheese and bacon, sauteed spinach, ahi tuna, BBQ shrimp, ribeye steak, creamed spinach, asparagus, & berries w/cream


- Posted using BlogPress from my iPhone

Thursday, 6/17/10

8:30am - coffee w/heavy cream
11:30am - burger (no bun) w/mustard and broccoli w/olive oil
2:00pm - grilled double down from kfc
6:15pm - salad w/ranch dressing, green beans, and roast chicken
6:45pm - decaf w/heavy cream
9:30pm - tequila

WOD - Tabatas
8rds of Push ups - 40
8rds of rack rows - 37
8rds of sit ups - 80
8rds of air squats - 90
Total Score- 247

- Posted using BlogPress from my iPhone

Wednesday, 6/16/10

9:00am - coffee w/heavy cream
1:30pm - broccoli w/Kerrygold butter and some macadamia nuts
2:00pm - tuna salad
7:30pm - green beans and chicken



CFFM Strength WOD
"On the minute"
At the top of each minute for 15 minutes perform:
1 Power Clean*
4 Burpees
*Go heavy, use 85-90% of 1-RM

Used 95#s which is only 80% of my 1-RM - I was warming up with 95#s and forgot to add the weight.

Tuesday, 6/15/10

8:00am - eggs
9:00am - coffee w/heavy cream
12:00pm - tuna salad
8:15pm - mahi & green beans w/Kerrygold butter
8:45pm - tuna salad & cheese

Monday, 6/14/10

9:00am - coffee w/heavy cream
12:00pm - spicy chicken patty from Chick-fil-A
1:00pm - salmon
5:30pm - tuna salad
8:30pm - green beans w/Kerrygold butter (grass fed dairy)

Sunday, 6/13/10

12:30pm - Carrabba's leftovers - Pollo Rosa Maria, sauteed spinach w/garlic, green beans w/olive oil and lemon juice, and some macadamia nuts
6:30pm - dinner at Carrabba's - caprese salad, green salad w/vinaigrette, halibut, and sauteed spinach w/garlic

Saturday, 6/12/10

8:00am - eggs
12:30pm - double down & some macadamia nuts
8:30pm - Dinner at Carrabba's - salad w/vinaigrette, chicken marsala, chicken bryan, and sauteed spinach w/garlic

Friday, 6/11/10

9:30am - coffee w/heavy cream
12:45pm - salmon & broccoli w/lemon juice and olive oil
3:00pm - decaf w/heavy cream
4:30pm - decaf w/heavy cream
8:45pm - Chicken Bryan from Carrabba's & salad w/vinaigrette

CFFM Strength-WOD (from yesterday):
Front Squat 3, 3, 3, 3, 3
95#s, 95#s, 105#s, 115#s, 125#s

Push Press 3, 3, 3, 3, 3
65#s, 75#s, 85#s, 95#s, 100#s

*ME (Max Effort) work up to a 3-RM for both movements!

Thursday, 6/10/10

9:00am - Coffee w/heavy cream
12:30pm - Burger (no bun) w/mustard & broccoli w/olive oil & lemon juice
3:30pm - decaf w/heavy cream
8:00pm - dinner at my grandmother's - green beans and squash w/skorthalia (a Greek garlic sauce), salmon, and a little red wine

No time for a wod tonight - will try to do 2 tomorrow.

Wednesday, 6/9/10

8:30am - coffee w/heavy cream
12:30pm - tuna salad
4:00pm - decaf w/heavy cream
8:15pm - Double Down from KFC - mmm!

CFFM WOD
"Wang Chung"
For time:
50 Air Squats
Sprint 200M
40 Air Squats
Sprint 200M
30 Air Squats
Sprint 200M
20 Air Squats
Sprint 200M
10 Air Squats
Sprint 200M

13:28

Core Work: Turkish Getup + Windmill for a total of 50 reps (25 per side)
- Did 40 with a 20# dumbbell (ran out of time and couldn't finish)

Tuesday, 6/8/10

8:00am - eggs
9:00am - coffee w/heavy cream
12:00pm - hamburger (no bun) w/mustard, & broccoli w/olive oil & lemon juice
4:00pm - decaf w/heavy cream
7:00pm - tuna salad

CFFM WOD:
"Right Said Fred"
For time:
Row 750M [subbed 600M run]
40 KBS @ 16K [used 35# dumbbell]
30 Pullups [subbed ring rows]
20 Burpees
30 Pullups [subbed ring rows]
40KBS @ 16K [used 35# dumbbell]
Row 750M [subbed 600M run]

Time: 29:06

Monday, 6/7/10

8:45am - decaf w/heavy cream
12:30pm - hamburger (no bun) w/ mustard & broccoli w/olive oil & lemon juice
8:30pm - decaf w/heavy cream

CFFM Strength WOD
Snatch Technique Work

Sunday, 6/6/10

9:00am - eggs & coffee w/ heavy cream
12:00pm - macadamia nuts
1:30pm - decaf w/heavy cream
2:15pm - salmon w/olive oil
5:45pm - salmon w/olive oil
6:45pm - macadamia nuts

Saturday, 6/5/10

9:00am - decaf w/heavy cream
11:30am - macadamia nuts
12:30pm - chicken breast w/olive oil & lemon juice
8:00pm - Insalata Carrabba w/extra chicken
9:30pm - decaf w/ heavy cream
11:00pm - macadamia nuts

Friday, 6/4/10

9:00am - coffee w/heavy cream
12:30pm - lunch at Bahama Breeze - grilled grouper w/lemon butter sauce & green beans
6:30pm - dinner at Outback - wedge salad (lettuce, blue cheese, blue cheese dressing, tomatoes, and onion), ribeye steak, & broccoli

Evening WOD -
CFFM Strength WOD
Power Clean Max Effort!
3, 2, 2, 2, 1, 1, 1

85#s x 3, 95#s x 2, 100#s x 2, 105#s x 2, 110#s x 1, 115#s x 1, 120#s x 1

Thursday, 6/3/10

8:00am - 3 eggs
9:00am - coffee w/heavy cream
12:00pm - Lunch at Roy's - Arugala salad w/shrimp, avocado, feta cheese, red onion, olive oil, and a dash of red wine vinegar & ahi tuna w/soy sauce
3:00pm - decaf coffee w/heavy cream
7:30pm - Fiesta Chicken (chicken, tomatoes, peppers, onions, garlic) & broccoli w/olive oil & lemon juice

Evening WOD:
CFFM WOD
"Zombie Survival Training"
For time:
21 Pullups
50 KBS @ 16K/24K
Sprint 200-Meters
21 KTE
50 KBS @ 16K/24K
Sprint 200-Meters
21 KTE
50 KBS @ 16K/24K
Sprint 200-Meters
21 Pullups

Subbed ring rows for pullups and used a 30# dumbell for KBS

26:52 - the zombies would have gotten me

Wednesday, 6/2/10

7:30am - 2 eggs
8:30am - coffee w/heavy cream
12:00pm - lunch at Cheesecake Factory - Cobb Salad (lettuce, chicken, blue cheese, bacon, egg, lemon juice, and olive oil)
8:00pm - salmon and broccoli w/olive oil & lemon juice)

Evening WOD -

CFFM WOD
AMRAP 15:00
15 Burpees
250M Row [substituted 15 SDLHPs w/45# bar]

3 rounds + 10 Burpees

Tuesday, 6/1/10

Morning & early afternoon - coffee w/heavy cream
6:30 pm - chili & broccoli w/olive oil & lemon juice

Didn't intend not to eat until 6:30pm, but I was really busy at work...


Morning WOD - "Bear" Complex (5x7)
65#s, 75#s, 80#s, 80#s, 75#s

80#s is a PR for me on this one