Tuesday, January 19, 2016


What did you eat yesterday?

A. Spend 8 min working up to a heavy triple FS.

B. (no racks for part B, athlete must clean the weight)
30 Front Squats 135/95
15 Ring Dips
20 Front Squats 135/95
10 Ring Dips
10 Front Squats 135/95
5 Ring Dips
Coach Notes:
Front Squat Focus :
  • gluing the heels to the ground,
  • driving the knees out,
  • keeping the chest up
  • back neutral (no rounding).
Ideally the athlete will be able to drive the elbows up high, but not everyone has the flexibility so do your best! If you are waivering on any of the bullet points above you should NOT keep increasing weight. Sacrificing form for a heavier lift simply reinforces bad habits and is dangerous (sets you up for injury). Goblet squats are a great exercise to help develop the front squat. Feel free to perform goblet squats in this workout if you feel like you need more technique work!
Ring Dips:
Rings should be still, no shaking. If you feel shaky, use a band to help until you develop the core strength to keep the rings completely still. Box dips are allowed as a modification as well.


  1. B- Eggs and Turkey bacon and Fruits
    L- baked wings
    D- Grilled Chicken, Steak, sausage.
    S-Sunflower Seeds (unsalted)

  2. B Coffee and Beef Jerky
    Skipped lunch
    D Chicken and broccoli
    S Almonds

    Team Night WODer's

  3. B - vanilla almond protein drink
    L - jalapeño bacon burger bites w/ dill pickle and onion relish and paleo awesome sauce over a bed of power greens and a side of Asian green beans
    Snack - protein shake
    D - grass fed ribeye topped with sautéed mushrooms and side of Asian green beans
    100+ oz of water
    8 oz of coffee (this is really good for me... Cutting back big time)

  4. B-leftover sweet potato hash,eggs, sausage and half avacado, hot tea
    L-bowl of veggie stir fry w/chicken
    S- a orange and handful of nuts
    D- spaghetti squash w/meats ace and a salad

  5. 11 Blocks Total
    64oz water
    B- Spinach Smoothie, Eggs & Turkey Bacon & Coffee w/ghee

    L- Turkey Mushroom Burger on Lettuce & Orange

    S- Tuna, Carrots & Macadamia Nuts

    D- Kale Salad & Grilled Chicken

    1. Awe..front squats & ring dips. I need to work on both of these especially my front squat form. Excited to get this one in today!

  6. Yesterday:
    B: bacon, egg scrambled with spinach and sweet potato
    S: almonds and banana
    L: beef, sweet potato and kale stew
    S: orange
    D: spicy chicken and cauliflower, sweet potato
    dessert: coconut cream with blueberries

  7. i posted breakfast yesterday so i will start with after that.
    Asortment of mixed nuts. am snack
    Lunch - left over cocanut cod. With eaparigus.
    Mid day snack- left over smoked Salmon and Granny Smith apple.
    Dinner- Curry Chicken with Pepers & green beans (Crock Pot)
    Todays breakfast - 1lb of ground beef and brussel sprouts. Salt pepper and coconut oil.

  8. Good WOD today!!!

    I ate a lot yesterday!

  9. Breakfast - black coffee
    Snack - 3 boiled eggs, almonds, Apple, orange
    Snack - black coffee
    Lunch - beef stew
    Snack - 3 boiled eggs, almonds, Apple, orange
    Snack - black coffee
    Snack - 2 chicken thighs, 1/4 sweet potato, broccoli in butter
    Dinner - beef stew
    Dessert - coconut cream with cherries and a couple macadamia nuts
    Water - a great deal

    Can't wait to do today's WOD!!

  10. B:turkey bacon eggs
    L: Salad
    D: wings green beans and sweet potato

  11. B - Egg, bacon, jalapeno, omelet, coffee
    L - Roasted pork with sweet potato, water
    D - Roasted chicken with spinach, water
    S - Jerky

    7:29 65#

  12. Baked pork chops and green beans and also a pound of carrots I felt like a rabbit yesterday haha go team AniMals!!

  13. Patsy-Yesterday dinner salad with tuna
    Today's breakfast sweet potato, kale with spinach and eggs everything cooked with coconut oil.

  14. B: 3 pieces of bacon
    L: sourkrout, beer Thai stew, cauliflower rice
    S: protein shake
    D: sweet potato and chicken meatballs

  15. Yesterday's meals
    B: coffee l, banana, eggs
    L: grilled chicken veggie salad
    D: rotisserie chicken side of green beans and sweet potatoes.
    Go Team PM! Fun workout today :) sorry I betrayed you guys, worked out in the AM.

  16. Team AM Mafia - 1/18/2016 (Monday)

    B - 4 eggs + spinach + red onions + bell peppers; 2 cups of black coffee, 2 cups of water
    L - Chipotle - lettuce, double chicken, pico, hot sauce, guac
    D - 2 chicken breasts + assload of spinach
    Snack - 1 cup of pistachio nuts
    Water - lots of water, 1/2 carbonated St. Croix - love that stuff.

    Worked out @ 4:30 pm with mah shorties.

    1. I love it too! It has to be paleo with a name like that...

    2. Oh yeah.....2 bananas during the day. Bam!

  17. B-egg and bacon muffin coconut milk
    S-boiled egg
    L-turkey patty zucchini bacon bites
    Protein shake
    D-chicken breast sweet potatoes

  18. B: eggs and bacon with bell pepper, sweet potatoes, and avocado.
    L: chicken with sweet potatoes
    D: steak with cauliflowers bites
    Snack: banana and dry fruit.

  19. Monday
    B: v-core Cookies & Cream protein shake w/almond milk blended with 4oz Baby Kale & Spinach, water
    L:10oz t-bone steak, baked sweet potato with 1tbsp of butter, lipton tea
    D: 6oz Lean Ground Turkey - 93/7, 2 scrambled eggs, 2tbsp pace chunky salsa, lipton tea, water
    Team AM
    Great WOD today!

  20. B: 3 eggs scrambled, 4 slices turkey bacon, sweet potatoes, spinach
    S: Nectarine, orange, almonds
    L: Rotisserie chicken, spinach, sweet potatoes
    D: Grilled chicken, Spinach

    Tons of water!

    GO TEAM NIGHT WODers! Team PM!

  21. Meals for 1/18/16
    B:2 eggs, sweet potatoes, broccoli, 1/2 avocado
    S: apple
    L: paleo chili, 1/2 avocado
    S: cherry pie Larabar, hard boiled egg
    D: ground turkey w/ coconut curry sauce, broccoli, sweet potatoes, 1/4 avocado
    Water 66oz

  22. B- omelette with spinach, onions, and jalapeño. 1 1/2 tbsp of avocado
    L- chicken thighs and a banana
    Post WOD- protein shake and 1/2 banana
    D- Meatloaf with broccoli

    Night WODers!

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  24. B- Egg and kale omelet
    L- Tuna with avocado
    D- Leftover pork chop and cabbage
    S- Almonds and orange

    120 oz of Water

    Team WOD'ers

  25. B- eggs and bacon
    L- burger patty with grilled pineapple
    D- Paleo chili
    S- banana, orange

  26. B:eggs, bacon, and a banana
    L:grilled chicken w/broccoli slaw and sweet potato
    D:some more chicken w/ sweet potato 1/2 avocado
    S:almonds and orange

  27. B - bacon and eggs, coffee
    L- Asian chicken salad
    S - protein bar, sunflower seeds, almonds, banana
    D - salad topped w/ tuna and steak
    48oz water
    I felt sluggish during the WOD, probably didn't eat enough food during the day. Gonna up the intake some more. Still working on that water

  28. Yesterday I had:
    Eggs, spinach, kale, bacon and sweet potato hash for breakfast.

    Lunch was rotisserie chicken, cabbage

    Snack was an apple

    Dinner was grilled pork with carrots, sprouts, jicama and cucumber

    I only had one cup of coffee, no sugar of course.

  29. Andrea C.

    Breakfast: scrambled eggs with veggies, apple and orange
    Lunch: salad with chicken from Salata
    Dinner: brisket

  30. Thelma
    B: hard boiled egg, chicken and mushrooms, and sweet potato
    L: salad with chicken from Salata
    D: brisket

  31. Yesterday breakfast : caldo de Pollo
    Lunch, protein fruit shake
    Dinner : chicken, avocado salad
    Snack: almonds, apples
    A.m. team

  32. Yesterday breakfast : caldo de Pollo
    Lunch, protein fruit shake
    Dinner : chicken, avocado salad
    Snack: almonds, apples
    A.m. team

  33. B- egg omlette with sweet potatoes

    Snack- almonds and grapes

    L- pork chop and mix veggies

    Snack- 2 boiled eggs

    D- chicken and cabbage

  34. Hello All --

    Breakfast: Protein Shake & Almond Milk
    Snack: Bacon & one boiled egg
    Lunch: Chicken & Broccoli
    Snack: Boiled Egg & Apple
    Dinner: Garlic Cod & Broccoli / Cauliflower & Sweet Potato

    48 oz of water and counting ( I haven't really had dinner yet)

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

  36. b-boiled egg 2 cups coffee
    l-egg white omelet with spinach, mushrooms, sw potato, and bacon
    s-carrot stick and cashew butter
    d-ground turkey with tomato sauce(paleo) and mushrooms, Brussels sprouts and sw potato.

  37. Christina team PM
    Breakfast: ground beef with bell peppers and sweet potatoes
    Snack: banana
    Lunch and dinner: stomach virus kicked in and I threw up everything and too nauseous to eat anything else :( sorry TMI

    1. Oh no! Hope you feel better soon! Missed you at gym tonight!

    2. Thanks Amy!! I'm feeling way better!! I'll be at the gym tomorrow :)

  38. B - Scrambled eggs and Sausage

    L - Grilled chicken thighs and asparagus

    S - Protein shake and apple

    D - Bacon wrapped chicken

    Night WOD'ers

  39. B-2eggs turkey sausage
    L-ground beef mix with tomato squash
    D-chicken with carrots

  40. Lavan
    B: scrabbled eggs, sweet potato avocado
    L: grilled chicken breast, mix green salad, olive oil
    D: salmon, broccoli, sweet potato
    S: home made ( specially for me ) Egyptian cookie

  41. B- eggs, butternut squash, kale and coffee
    L- salmon, salad and an orange
    snack- banana
    D- chicken and rice cauliflower
    Desert- orange

  42. B- 3 cage free brown eggs w/arugula & spinach and turkey sausage
    L - Protein shake (Vanilla and chocolate protein mix w/ 1 cup of frozen mix fruit, honey and natural peanut butter)
    S - caesar salad w/grilled chicken
    D- Steak w/ H20


  43. Breakfast was eggs with spinach
    Lunch was veggie omelette
    Dinner was grilled chicken with broccoli

  44. Day 3
    B:2 - Eggs, Baby carrots
    Morning snack: Almonds, An apple
    L:Chicken, Salad, 1/2 Avocado, Baby carrots
    D:Chicken, broccoli, sweet potato

  45. Monday's Meals

    B: Eggs with spinach, tomatoes and protein shake
    L: Turkey Philly with steam vegetables
    D: Salmon with bell peppers, tomatoes and avocado
    S: Almonds, pistachios and banana, water

    Night WOD'ers

    Si Se Puede ;)

  46. B-Protein shake
    L-Grilled Tilapia and vegetables
    D-Grilled chicken and large salad

    1. Great job at the workout today! Keep it up!

  47. B- eggs & sausage with salsa
    S- almonds & deli ham
    S- Lara bar
    D-taco soup

  48. Team Night WODers

  49. B- omelette
    L- chicken n broccoli
    D- meatloaf n broccoli

  50. Renee R / PM Class


    B : 2 scramble eggs and bacon with almond milk
    L : 2 hamburger patties on lettuce with onion and tomato and side salad. Water.
    D : beef and side salad and 1 cutie. Almond milk.

  51. B-Protein shake
    L-Grilled Tilapia and vegetables
    D-Grilled chicken and large salad