Monday, 12/19

Fran
21-15-9
Thrusters 65#
pull ups

Did 53# & green band
8:19


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Thursday, 12/15

Power Cleans
3 x 45#s
3 x 65#s
2 x 75#s
2 x 85#s
2 x 95#s
1 x 100#s
1 x 105#s
110#s - failed twice

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Tuesday, 12/13

Interval Ladder x 3's: Perform three push-ups and three air squats, then six push-ups and six air squats, then nine - etc, etc. Adding three reps to each movement for the following work intervals: 3-Min On, Rest 1-Min, 6-Min On, Rest 2-Min, 9-Min On. *There is a 10 Burpee buy-in to start each work interval! Get some :)

1 - 4 rds
2 - 5 rds
3 - 6 rds + 13PU

Scaled hand release pushups

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Monday, 12/12

Back squats
5 reps x 45#s
5 reps x 65#s
5 reps x 85#s
5 reps x 95#s
5 reps x 105#s
5 reps x 115#s
5 reps x 125#s

Tabata row
8 rds - 816m

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Tuesday, 11/23

=== In memory of Lt. Andrew Richard Nuttall ===
==="Nutts"===
For time complete:
10 HSPU, (scaled using tire stack)
250# Deadlift x 15, (103#)
25 Box Jumps @ 30", (20" step ups)
50 Pull Ups, (green band)
100 WBS @ 20#, (75 @ 10#)
200 Double Unders, (200 singles)
Run 400 Meters w/45# (500m row)

Substitutions in parentheses
23:33




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Monday, 11/21

"Baby Nutts"

Advanced
20 dumbbell shoulder press #25
20 kettlebell deadlifts 32kg
20 step ups
20 pull ups
20 wall ball #14
20 double unders or single unders
400m run

Did pull ups with green band
100 singles
500m row

10:52


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Friday, 11/18

1/2 Murph

1000m row
50 pull ups (green band)
100 push ups (knees)
150 air squats
1000m row

29:00



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Wednesday, 11/16

Deadlifts:

5 x 5 x 105#s
1 x 5 x 115#s
1 x 5 x 125#s
1 x 5 x 135#s
1 x 3 x 145#s




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Tuesday, 11/15

Advanced
21-15-9
Toes to bar
Wall ball #14

Subbed knees up
5:18

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Monday, 11/14

Advanced
500m row
20 step ups - 20"
20 push ups - knees
20 knees to elbows - knees up
20 pull ups - green band
20 good mornings - 33# bar
20 dips - 20" box
10 turkish get ups, alternating arms, 12kg KB or #25 DB - 20# DB

20:19




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Monday, 11/7

Advanced
3 rounds
20 wall ball #14
20 hang power snatch #65

Used 53# bar

13:23

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Friday, 11/3

"Fight Gone Bad....Mama Style"

Advanced
3 rounds
20 wall ball #14
20 sumo deadlift high-pull #45 bar or 16kg KB
20 step ups
20 push press #45
Row 500m

Used 53# bar, but only did 15 reps instead of 20

23:17

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Tuesday, 11/1

Intermediate
3 rounds
12 overhead squats #45
12 pull ups
12 split jerks #45
12 knees to elbows
12 hang power cleans #45
12 good mornings

Used green band for pullups, KTE were just knees up

16:42


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Thursday, 10/27

Advanced
3 rounds
500m row
20 push ups
20 lunges

Knee push ups
13:35


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Tuesday, 10/25

Intermediate
21-15-9
Left-arm kettlebell snatch 8kg
Right-arm kettlebell snatch 8kg
Pull ups or progressions

Used black (thick) band

12:48


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Monday, 10/24

"Baby Bradshaw"

Advanced
9 rounds
3 shoulder press #65
5 kettlebell deadlifts 32kg
7 pull ups
9 double or single unders

Subbed 6 step ups for D/Us
Used 20# dumbbells for presses

13:52

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Friday, 10/7

Advanced
3 rounds
9 overhead squats #65
9 front squats #65
9 back squats #65
10:23


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Thursday, 10/6

Advanced
21-15-9
Hang power cleans #65
Kettlebell deadlifts 32kg
Box jumps or step ups
10:35

Wednesday, 10/4

Intermediate:
30 hang power snatches #45

Used 53#s 3:59

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Monday, 10/2

Intermediate
4 rounds
10 shoulder press #15 dumbbells
10 pull ups or progressions
10 walking lunges with dumbbells

Did ring rows and five rounds
9:33


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Friday, 9/30

Intermediate
4 rounds
10 wall ball #10
10 knees to elbows or knee ups
10 step ups

Did 5 rounds
9:32


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Friday, 9/16

Advanced
4 rounds
400m run (sub row)
20 squats

14:03

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Friday, 9/15

Intermediate
3 rounds
400m run or 500m row (row)
15 thrusters #45
15 pull ups or progressions (ring row)

23:00

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Monday, 9/12

Advanced
20 lunges
20 pull ups (sub ring rows)
20 step ups
20 double or single unders (sub 100 singles)
20 dips (used 20" box)
10 knees to elbows
20 one-armed kettlebell swings 12kg (used 8kg)
10 knees to elbows
20 hang power cleans #25 dumbbells (used 20#)
20 good mornings (33# bar)
20 wall ball #14 (used 10# ball)
3 beginner rope climbs

15:22

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Friday, 9/9

"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Did DL with bar at 105#s & knee push ups

7:40


"Baby Diane"
Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Wednesday, 9/7

"Baby Karen"
100 wall ball #8

7:49



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Tuesday, 9/6

“Annie”
Advanced
15-12-9-6-3
Push press #65
Push ups

Used 65 for 17 reps, then scaled to 55. Knee pushups

11:11

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Friday, 9/2

Intermediate
15-12-9-6-3
Hang power cleans #45
Burpees or pregnant burpees

11:59



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Thursday, 9/1

Advanced
5 rounds
10 push press #55
10 walking overhead plate lunge #25 (used 15# plate)

10:01

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Wednesday, 8/31

Beginner
For 10 minutes do:
10 wall ball #6
3 beginner rope climbs

8 rounds, 2 WBS

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Monday, 8/29

Advanced
5 rounds
10 hang power cleans #65 (used #45)
10 burpees (scaled)

Forgot time...

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Friday, 8/26

CF Mom

"Baby Nancy"

4 rounds
15 overhead squats #33
Row 500m

16:50

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Thursday, 8/25

Advanced
5 rounds
10 kettlebell deadlifts 32kg
10 toes to bar or knees to elbows (not true KTE, got 'em up as far as I could)

7:02


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Friday, 8/19

CF Mom

"Baby Isabel"

Intermediate
30 hang power snatches #45 (used 43#s) 3:55

2 mile walk after

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Thursday, 8/18

CF Mom

"Baby Bradley"

Advanced
5 rounds
100m row
10 pull ups (subbed ring rows)
100m row
10 burpees (modified)

22:30

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Tuesday, 8/16

CF Mom

3000m row 16:10

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Monday, 8/15

CF Mom WOD

"Leandro"
Intermediate
4 rounds
10 step ups
10 dumbbell hang power cleans #15 DB’s
10 squats

9:22

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Thursday, 8/11

Apple
Crockpot chicken w/peppers, onions, & tomatoes
Dinner at Fleming's (huge cheat meal):
Wedge salad
NY Strip w/sautéed mushrooms, creamed spinach, & green beans
Cheesecake
Red wine

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Wednesday, 8/10

Eggs cooked w/pot roast
Black coffee
Dairy solids from clarified butter...wanted to see what they tasted like
Pulled pork w/paleo BBQ sauce
Decaf coffee w/heavy cream
Handful of walnuts
Apple
Green beans w/EVOO & lemon juice
Pulled pork w/paleo BBQ sauce

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Tuesday, 8/9

Eggs cooked in walnut oil w/pot roast and carrots
Apple
Cucumber and tomato salad w/chimichurri
Celery
Paleo pulled pork with paleo BBQ sauce
Herbal tea, black

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Monday, 8/8

Eggs cooked in walnut oil
Apple
Almonds
Cucumber and tomato salad w/chimichurri
Pot roast w/carrots, mushrooms, and onions

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Sunday, 8/7

Paleo spicy pulled pork
Black coffee
Green beans w/EVOO & lemon juice
Salad w/chimmichuri
Fiesta chicken

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Saturday, 8/6

Salad w/chimichurri
Pot roast
Decaf coffee
Fiesta chicken
Walnuts
Dinner at Lee Roy Selmons:
Salad w/cheese and blue cheese dressing, sirloin w/Parmesan butter, and broccoli
Paleo spicy pulled pork

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Friday, 8/5

Eggs cooked in walnut oil
Blueberries
Dinner from Carrabbas:
Italian salad w/vinaigrette
Chicken Sorrentino
Grilled veggies
Red wine

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Thursday, 8/4

Eggs cooked in walnut oil
Decaf coffee
Paleo pulled pork
Cucumber and tomato salad with chimichurri
Raspberries
Blueberries
Carrots
Pot roast


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Wednesday, 8/3

Eggs cooked w/walnut oil
Cherries
Rotisserie chicken wings
Cucumber tomato salad w/chimichurri dressing
Paleo spicy pulled pork


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Tuesday, 8/2

Decaf coffee, black
Eggs cooked in walnut oil
Cherries
Chicken cacciatore
Chimichurri
Carrots
Green beans w/EVOO

Monday, 8/1

Sausage & eggs
Burger w/ mustard
Carrabba's Italian salad, Chicken Bryan, & zucchini
Red wine


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Sunday, 7/31

17 lbs lost during the Whole 30 challenge!

Eggs cooked in walnut oil
Black coffee
Bacon
Fiesta chicken
Lemon chicken w/sweet potato
Eggs cooked in butter

Saturday, 7/30

Day 30 - last day of Whole 30!

Pot roast and roasted veggies
Green beans
Steak, chicken, & vegetable skewers
Sweet potato
Almonds
Fiesta chicken
Cucumber w/EVOO & red wine vinegar

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Friday, 7/29

Day 29

Eggs cooked w/walnut oil
Pistachios
Pot roast and roasted veggies
Fiesta chicken

Thursday, 7/28

Day 28

Eggs cooked w/walnut oil
Walnuts
Rotisserie chicken
Sweet potato
Paleo pot roast & veggies

Wednesday, 7/27

Day 27

Eggs cooked in walnut oil
Caldo de pollo
Chicken wings
Pistachios
Rotisserie chicken
Almonds

Tuesday, 7/26

Day 26

Eggs cooked w/sunflower oil
Strawberries
Caldo de pollo
Broccoli w/EVOO & lemon juice
Scrumptious slow cooker chicken
Pistachios
Sweet potato

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Monday, 7/25

Burgers w/mustard
Chimichurri
Tomatoes w/EVOO
Caldo de pollo
Cucumber salad (cucumbers, tomatoes, onions, and chimichurri)
Almonds
Cherries

Sunday, 7/24

Day 24

Eggs cooked w/walnut oil
Coffee, black
Beef and sautéed peppers & mushrooms
Scrumptious slow cooker chicken (from Everyday Paleo)
Raspberries

Saturday, 7/23

Day 23

Eggs cooked in walnut oil
Chicken wing
Decaf coffee, black
Green beans w/EVOO & lemon juice
Rotisserie chicken
Burgers w/mustard
Nectarine
Spice rubbed chicken
Nectarine
Pistachios

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Friday, 7/22

Day 22

Eggs cooked in walnut oil
Rotisserie chicken & green beans w/EVOO & lemon juice
Decaf coffee
Sea bass w/chimichurri, ahi tuna w/chili sauce, salad w/oil & vinegar, veggies w/EVOO
Walnuts
Herbal tea

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Thursday, 7/21

Day 21

Eggs cooked w/walnut oil
Creamy tomato soup (from Everyday Paleo)
Burgers w/mustard
Cherries
Salmon w/chimichurri
Decaf coffee, black


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Wednesday, 7/20

Day 20

Walnuts
Eggs cooked in walnut oil
Decaf coffee, black
Strawberries
Burgers w/mustard
Brisket

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Tuesday, 7/19

Day 19

Eggs
Nectarine
Burgers w/mustard
Decaf coffee, black
Spice rubbed chicken
Green beans w/EVOO & lemon juice
Pistachios
Caldo de pollo

Monday, 7/18

Day 18

Burgers w/mustard
Grapefruit
Fiesta chicken
Pistachios
Broccoli w/EVOO & lemon juice
Brisket w/mushrooms & onions
Nectarine

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Sunday, 7/17

Day 17

Eggs cooked in walnut oil
Caldo de pollo
Strawberries
Walnuts
Caldo de pollo
Grapefruit
Green beans w/EVOO & lemon juice
Fiesta chicken

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Saturday, 7/16

Day 16

Eggs cooked w/walnut oil
Strawberries
Caldo de pollo
Pistachios
Fiesta chicken

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Friday, 7/15

Eggs (cooked in walnut oil)
Walnuts
Caldo de pollo
Fiesta chicken
Walnuts
Coconut milk

Thursday, 7/14

Day 14
Brisket w/mushrooms & onions
Burger w/mustard
Nectarines, peach, & pistachios
Apple
Steak
Broccoli w/EVOO & lemon juice
Strawberries

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Wednesday, 7/13

Day 13

Eggs cooked w/walnut oil
Brisket w/mushrooms & onions
Apple & walnuts
Walnuts
Lemon chicken w/sweet potatoes
Cherries
Walnuts

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Tuesday, 7/12

Day 12

Eggs (cooked w/walnut oil)
Brisket w/mushrooms & onions
Raspberries
Broccoli w/lemon juice and EVOO
Brisket w/mushrooms & onions

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Monday, 7/11

Day 11

Nectarine and walnuts
Hamburgers w/mustard
Pistachios
Caldo de Pollo soup
Green beans w/lemon juice & EVOO
Nectarine
Blueberries & walnuts
Beef brisket w/mushrooms & onions
Coconut oil

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Sunday, 7/10

Day 10

Beef brisket w/mushrooms and onions
Raspberries, blueberries, & strawberries
Chicken
Raspberries & walnuts

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Saturday, 7/9

Day 9

Eggs (cooked in coconut oil)
Pistachios
Salmon w/olive oil & lemon juice
Strawberries
Cucumbers w/EVOO
Sweetheart scallops (from Everyday Paleo)
Blueberries & walnuts

Friday, 7/8

Day 8

Hamburgers w/mustard
Pistachios
Apple
Broccoli w/EVOO & lemon juice
Sweet potato
Caldo de Pollo

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Thursday, 7/7

Day 7

Burgers w/mustard
Pistachios
Cucumbers w/EVOO
Sweet potato
Calde de Pollo (spicy chicken soup recipe from Everyday Paleo)
Apple

Wednesday, 7/6

Day 6

Salmon
Broccoli w/EVOO & lemon juice
Apple
Eggs
Blueberries

Tuesday, 7/5

Day 5

Almonds
Eggs
Chili
Apple
Pistachios
Beef stew & butternut squash w/EVOO
Eggs

Monday, 7/4

Day 4

Eggs
Burger - plain
Apple & pistachios
Chili, broccoli w/EVOO & lemon juice, & blueberries
Banana

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Sunday, 7/3

Day 3

Eggs
Pistachios & almonds
Chicken & a banana
Green beans w/EVOO & lemon juice
Skirt steak w/EVOO
Blueberries & pistachios

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Saturday, 7/2

Day 2

Coconut milk
Eggs
Coconut milk
Chili
Pistachios
Banana
Chicken & cucumbers w/EVOO
Steak & cucumbers w/EVOO

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Friday, 7/1

Whole 30+30 Day 1

Breakfast: Eggs
Snack: Carrots
Lunch: Stuffed grape leaves w/out rice that my awesome sister made
Snack: Broccoli w/EVOO & lemon juice and apple
Dinner: chili & blueberries

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