Monday, January 18, 2016




Muscle Up Clinic
What did you eat yesterday?
Warm Up:
jump rope
10 wall squats
10 push ups
15-20 sec HS with feet on box (no wall handstands, your body will make an upside down L)
10 sit ups
15-20 sec ring support
5 ring rows (false grip if already have a pull up)
5 deep ring dips 1 sec pause at bottom

A.
14.1
AMRAP 10 minutes of:
30 double-unders
15 power snatches 75/55
Score= total  reps

Rest 3-5 min:

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 air squats
CTB Pull-Ups x Max reps

Score is max CTB

63 comments:

  1. I had a piece of Grilled chicken this morning, had eggs and brisket for brunch with some fruit, and then had some more chicken and shrimp for dinner.

    ReplyDelete
  2. Breakfast - spinach and sweet potato omelette & black coffee
    Snack - coconut cream with macadamia nut, banana and cherrie
    Lunch - beef stew with kale, sweet potato, mushrooms
    Snack - Apple & oranges
    Snack - black decaf coffee after 1 hour nap!
    Snack - sweet potato and beet chips with organic (Amy approved salsa)
    Dinner - buffalo cauliflower and chicken thanks to Nick Rod with coconut cream to ease the burn

    Asa

    ReplyDelete
    Replies
    1. You're welcome Asa, gotta get a bottle of Frank's when I get back in town!

      Delete
    2. Nick had posted it in our FB group. I'll put it on the blog tomorrow so both teams can see it!

      Delete
  3. B - paleo oatmeal
    L - jalapeño bacon burger bites with dill relish and green beans
    D - wasn't too hungry - protein drink

    ReplyDelete
  4. B: protein shake
    S: bacon grain free granola
    D: beef Thai stew with cauliflower rice and red wine :(

    ReplyDelete
  5. 12 Blocks Total
    64oz water
    B- Kale Smoothie, Shredded Chicken & Egg Omelet & Coffee w/ghee

    L- Avocado Turkey Wrap & Mixed Fruit

    S- Boiled Egg, Orange & Macadamia Nuts

    D- Pan Seared YellowFin Tuna Steak w/Brussel Sprouts & Butternut Squash

    ReplyDelete
  6. 1-17,
    B- protein shake
    L- brisket, turkey and green beans
    D- beef and veggie stew
    Snack- mango

    ReplyDelete
  7. Yesterday's meals:
    B: chicken, bacon and veggie omelette
    L: hard boiled egg, carrots, banana
    D: paleo chili
    S: smoothie (1/2 banana, 1/2 cup berries, coconut milk)

    ReplyDelete
  8. Yesterday's meals
    B: spinach omelet with sweet potatoes
    S: boiled egg, apple slices, grapes
    L: beef, sweet potato, kale stew
    S: oranges, almonds
    D: very spicy chicken and cauliflower with coconut cream

    Go Team PM!!!

    ReplyDelete
  9. B: eggs, bacon and spinach
    L: grilled chicken and veggies
    D: Roasted chicken, sweet potatoes and spinach

    Let's go Team PM!

    ReplyDelete
  10. B: banana & coffee. ( :( in a rush before church)
    L: egg, sausage, grennpeper, onions, mushroom, and steak skillet.
    D: Mom's posole ( without the hamony)
    Go Team PM!

    ReplyDelete
  11. B: eggs, bacon, coffee
    L: roasted pork, sweet potatoes, water
    D: roast beef, with veggies, water

    5k run

    ReplyDelete
  12. B: eggs, bacon, coffee
    L: roasted pork, sweet potatoes, water
    D: roast beef, with veggies, water

    5k run

    ReplyDelete
  13. B:spinach/eggs turkey bacon
    L:Salad
    D: Sweet potato, broccoli, fish

    ReplyDelete
  14. Sad I'm going to miss this one. Here comes the true test eating clean while traveling the next three days.

    B eggs and sweet potato
    L turkey and avocado wrap
    D chicken soup with squash and zucchini

    Team PM aka NW's aka Champions

    ReplyDelete
  15. B-eggs, sweet potato hash
    L-tuna salad
    D-grilled pork chops and cabbage
    S- orange and almonds

    Team PM
    #INITTOWINIT

    ReplyDelete
  16. B:eggs w/sausage
    D: chicken salad
    L: baked chicken w/broccoli slaw
    TEAM PM!!

    ReplyDelete
  17. B- omelette with spinach and bacon
    L- chicken thighs with broccoli
    D- steak salad
    Snack- protein shake

    ReplyDelete
  18. Breakfast was spicy chicken sausage, eggs with kale and bacon and 1/3 of roasted sweet potato.

    Lunch was a green salad with grilled chicken, pecans, tomatoes, avocado and apple chips

    Dinner was caulirice, some chicken with green and red peppers and onions and a 1/3 of a roasted potato.

    I snacked on sliced turkey.

    ReplyDelete
  19. B- skipped. I know that's bad.
    L- grilled chicken and green beans with bacon
    D- eggs omelet
    Snacks- almonds, banana
    Currently making a pot of Paleo chili! Yum!

    ReplyDelete
  20. B-omelet with lots of veges and bacon, coffee.
    S-protein shake, walnuts
    L-Chicken and veg soup
    S-Boiled egg and 1 T almond butter
    D-roasted brussel sprouts, broccoli and sweet potato with ground elk.

    ReplyDelete
  21. B-scrambled eggs,bacon, half avocado and some fruit
    L- on the road hm from SA
    snacked on some nuts and a orange
    D-Baked chicken breast, sweet potatoe hash with zucchini

    ReplyDelete
  22. First time doing anything like this, so it will be interesting!

    Sunday

    B: scrambled eggs with avocado
    S: almonds
    L: grilled chicken, broccoli & mushrooms
    D: steak, sweet potato

    ReplyDelete
  23. Team AM - 1/17/2016 (Sunday)

    B - 2 eggs, w/yellow and orange peppers, red onions and spinach + black coffee
    L - 5 guys double burger bowl (no bread) w/jalapenos and mushrooms + water
    D - chicken on the grill + spinach salad w/red onions and tomatoes + water

    ReplyDelete
  24. Sunday
    B: 3 Egg Whites Scrambled w/ 4oz Lean Ground Turkey - 93/7,w/ 2 tbsp Pace - Chunky Salsa (Medium), Water
    L: 12 oz T-bone steak, baked sweet potato with 2 tbsp butter. Tea with 2 splenda packs
    D: Lunch and breakfast was late and I was not hungry. Went to movies, shared a coke zero with wife.

    It was my first time to try sweet potato and I liked it. I was around alot of sweets and tempting foods but did not cave except on the coke zero. I have lost 5lbs since Friday morning!

    ReplyDelete
    Replies
    1. Whoo hoo!!! You're doing awesome! Keep up the good work!

      Delete
    2. That's awesome Donny! You can do this!!!

      Delete
  25. Yesterdays meals
    B - steak and eggs, coffee with stevia
    L - salad topped with tuna
    S - summer sausage slices, cashews, banana (these were throughout the day)
    D - fish and spinach with frozen Hurricane
    32oz of water

    Let's go Team!
    Have we become the Night WOD'ers???

    ReplyDelete
    Replies
    1. I think it should be official. Everyone seemed to really like "Night WOD'ers"!!!

      Delete
  26. B: sweet potato and coffee
    L: pork chop Brussels sprouts
    S: scrambled eggs spinach
    D: steak spinach sweet potato

    ReplyDelete
  27. B- coffee with almond milk unsweetened and egg omlette and mango

    Snack- grapes

    L- grilled chicken and Brussels sprouts

    D- steak with green beans and mushrooms

    ReplyDelete
  28. Hello All --

    Breakfast: Eggs & Bacon
    Lunch: Plant Based Protein & Almond Milk
    Snack: Chicken & Apple
    Dinner: Grilled Chicken, Sweet Potatoes & Broccoli

    ** I burned the chicken thighs but thank goodness I had some other chicken breasts already made for later this week or I would have been tempted to go out and get something bad.**

    ReplyDelete
    Replies
    1. Dude... Hate when that happens. Must have a plan b thru z for situations just like this!!

      Delete
  29. Day 2
    Late Breakfast:2 - Eggs, Baby carrots
    Afternoon snack: Raw baby carrots, An apple
    D:Salad, 1/2 Avocado, Chicken, cooked carrots

    ReplyDelete
  30. Christina Day 2 Team PM
    B: 2 over easy eggs with bell peppers and turkey bacon
    L: banana (wasn't very hungry)
    D: crock pot chicken fajitas and sweet potatoes

    ReplyDelete
  31. No WOD. Needed to catch up on sleep. Felt great!

    Brunch-sweet potato hash, eggs, 1/2 Apple
    Dinner-grilled chicken salad with Balsamic dressing (paleo)
    Snack-cucumbers

    See you in the morning Team Rise and Grind!!

    ReplyDelete
  32. Day 2
    B- broccoli, spinach and carrots smoothie.
    L- omelette with veggies -no cheese and fruit
    D-Grilled chicken and sweet potato

    *Team Rise and Grind*

    ReplyDelete
  33. B eggs, turkey sausage & fried sweet potato bites in coconut oil.
    S grapefruit
    S banana, almonds & 1 oz of ham
    D taco soup

    66 oz of water

    ReplyDelete
  34. Sunday's Meals

    B Eggs with chorizo and protein shake with fruits
    L Chicken with greens beans and mix vegetables
    D Beef Fajita tomatoes and peppers
    S almonds and protein shake

    Si Se Puede

    Night WOD'ers

    ReplyDelete
  35. B - Eggs and sausage

    L - Protein shake

    D - chicken thighs and asparagus

    Night WOD'ers

    ReplyDelete
  36. B- omelette
    L- chicken broccoli
    D- steak salad

    ReplyDelete
  37. A to the M!!!

    B - Eggs w/spinach and kale

    L- Ceasar salad w/grilled chicken light dressing

    D - salmon w/green beans

    ReplyDelete
  38. B-bacon egg muffin 1c steel cut oats coconut milk
    L-turkey patty,zucchini bacon bites
    D-Chicken breast, sweet potatoes

    ReplyDelete
  39. Breakfast
    -Protein shake

    Lunch
    -Steak, chicken, mixed veggies

    Dinner
    -spaghetti squash, ground beef

    Team Riseandgrind!!!

    ReplyDelete
  40. Lavan
    B: scrambled egg white, sweet potato, broccoli
    L: chicken breast, kale-cabbage-Brussels sprouts salad, avocado
    D: picadillo, vegetables and cabbage
    S: macadamia nuts and orange

    ReplyDelete
  41. B: scrambled egg whites, sweet potato, broccoli
    L: Chicken breast, kale-cabbage-Brussels sprouts salad,avocado
    D: picadillo, vegetables and cabbage.
    S: macadamia nuts, orange

    ReplyDelete
  42. Andrea C.
    B: scrambred eggs, orange, and 1 apple
    L: shredded chicken, broccoli, and sweet potato
    D: sausage, broccoli, sqauash

    ReplyDelete
  43. Thelma
    B: 1 hard boiled egg (2 yolks), zucchini and sweet potato
    L: salmon, kale salad and squash
    D: tilapia, sweet potato, sausage, kale salad

    ReplyDelete
  44. B-Protein shake.
    L-Ground beef taco salad
    D-Smoked Chicken and green beans.

    Anyone else getting these lovely detox headaches around 3 or 4 in the afternoon or is it just me. :-)

    ReplyDelete
  45. B-Protein shake.
    L-Ground beef taco salad
    D-Smoked Chicken and green beans.

    Anyone else getting these lovely detox headaches around 3 or 4 in the afternoon or is it just me. :-)

    ReplyDelete
  46. B- eggs, squash, kale, coffee with almond milk
    Snack- banana
    L- Cobb salad
    Snack- pomegranate
    D- steak, cabbage, kale
    Dessert- orange
    Drinks- water water water

    ReplyDelete
  47. 1-18-16
    B- eggs
    L- beef and apples
    Snack protein shake and almonds
    D- veggie burger with bacon on lettuce

    ReplyDelete
  48. 1-19-16
    B-eggs with ham
    Snack- salt free sunflower seeds
    L- skipped (opps) got busy
    D- pork chops and broccoli

    ReplyDelete