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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