Good And Good For You

Childhood Obesity

Hilariously easy...

Breakfast (8:30AM):  4 block Zone fruit salad

Start Taking Viagra Before CrossFit

Just Think About It..

Breakfast (8:30AM): 4 block zone fruit salad (grapes/blueberries/cottage cheese/half-n-half)

Getting Fit...

... You're Doin' it Wrong

S1 (7:10AM):  1 protein shake
Breakfast (8:20AM):  4 block zone fruit salad, coffee (grapes, blueberries, cottage cheese, half-n-half)
Lunch (12:30PM):  4 block zone turkey chili (ground turkey, tomato sauce, onions, pepper, oatmeal, almonds)
S2 (4:30PM):  1 zone perfect bar
Dinner (8:00PM):  same as breakfast

President's Weekend...

3-2-1 GOBAMA!

S1 (7:30AM):  1 protein shake
Breakfast (8:30AM):  4 block fruit salad, 3 x fat (almonds, half-n-half, cottage cheese, apple, blueberries)
Lunch (12:45PM):  4 block zone chili, 3x fat (turkey, tomato sauce, green peppers, onions, almonds)

Making Sense of the Food Guide Pyramid

Close Enough

Breakfast (8:00AM): 4 block Zone fruit salad, 3x fat (almonds, grapes, blueberries, cottage cheese, half-n-half)

Lunch (12:55PM):  4 block Zone chili (peppers, onions, tomato sauce, almonds, ground turkey)

S1 (4:00PM):  1 protein shake, 1 apple, 6 almonds

WOD (5:30):  "Get Up and Run" | PR'd mile run in the WOD

S2 (6:40): 1 protein shake

Dinner (9:00PM):  same as lunch

S2 (10:30): 1 protein shake, 1 block grapes, 2 blocks almonds

CrossFit: Then and Now

Glad to see nothing has changed ...

Breakfast (8:30AM):  4 block Zone fruit salad (grapes, apple, cottage cheese, almonds)

Lunch (12:45PM):  4 block Zone turkey chili (ground turkey, tomato sauce, almonds, onions, green peppers)

IRONY ...

...GET AT IT !!

Breakfast (8:00AM):  4 block Zone fruit salad, 3x fat (almonds, blueberries, grapes, cottage cheese, half-n-half)

Lunch (12:20PM):  Same as breakfast (detox)

S1 (4:00PM):  1 Zone Perfect bar

WOD:  Active Rest (1 mile run, medium effort)

S2 (6:00PM):  1 protein shake

Dinner (8:30PM):  4 block turkey chili (ground turkey, green peppers, onions, almonds, tomato sauce)

REST DAY

MICHAEL KNIGHT

Some inspiration for everyone else...

S1 (7:30AM) - 1 protein shake
Breakfast (8:30AM) - 4 block zone fruit salad, 3x fat (almonds, cottage cheese, half-n-half, grapes, blueberries)
LUNCH (12:30PM) - 4 block zone turkey chili, 3x fat (almonds, green peppers, onion, tomato sauce)

CrossFit: Not for ... uh ... Kittens

S1 (8:00AM) - 1 protein shake

Breakfast (8:30AM) - 4 block zone fruit salad, 3x fat (grapes, blueberries, cottage cheese, almonds, 6 sugar cubes (coffee))

Lunch (12:45PM) - 4 block turkey chili, 3z fat (almonds, ground turkey, tomato sauce, green peppers, onions)

S2 (4:00PM) - 1 protein shake, one apple, 3x macadamia nuts (2 block snack)

WOD: 5:30PM

PWRD (6:30): 1 protein shake

Dinner (8:30):  same as breakfast minus the added sugar

S2 (10:30PM):  1 protein shake

Some Days You're the Bull

Spot the CrossFit Bird

Breakfast (8:30AM) - 4 block Zone fruit salad 3x fat (grapes, blueberries, skim milk, almonds, cottage cheese)
Lunch (12:30PM) - 4 block turkey chili, 3x fat (ground turkey, onions, green peppers, tomato sauce)
S1 (4:00PM) - 1 protein shake, 1 soft pretzel, 18 almonds
DOUBLE WOD:  5:30  |  6:30
PWRD (7:00PM) - 1 protein shake
Dinner (8:00PM) - same as breakfast, less the skim milk
S2 (11:00PM) - 1 protein shake, 1/2 cup grapes, 18 almonds

OK, so I guess our pull-ups are weak...

has anyone else picked up CF5S's subtle hints?  

"Don't wish it was easier, wish you were better..."

Breakfast (8:30AM) - Bagel with Cream Cheese, Coffee with Half-n-Half/Splenda (off-diet due to travel)

OFFFF DIETTTT BOOOOOOO...

PARENTAL ADVISORY: EXPLICIT LYRICS

 

for those of you that enjoyed last night's WOD a la the DOPE MURDER BEATS MIXTAPE, it is available for download here.

TRACKLIST

01.  Big Boi - General Patton

02.  Lil' Wayne - Stuntin' Like My Daddy

03.  Das Racist - Who's that? (Broooown)

04.  Ghostface Killa - Shaky Dog

05.  Lil' Wayne - Gonorrhea

06.  Tyler the Creator - Seven

07.  Dead Prez - Hip Hop

08.  Clipse - Wamp Wamp (What it do?)

09.  Boldy James - Gettin' Flicked

10.  Mos Def - Twilite Speedball

11.  Lil' Wayne (ft. Corey Gunz) - 6ft, 7ft

12.  The Cool Kids (ft. Ludacris / Bun B) - Pennies (Remixed by Don Cannon)

13.  M.I.A - Teqkilla

14.  DOOM - Gazillion Ear

15.  Lil' Wayne - Cannon (Mixed by Don Cannon)

16.  Clipse - Doorman

17.  Lil' Wayne - Watch my Shoes

18.  UGK (ft. Andre3000) - I Choose You (Int'l Players Anthem)

The Results Speak For Themselves

RX EVERYTHING

Breakfast (8:30AM) - 4 block fruit salad, 3x fat (grapes, apple, almond, cottage cheese, half-n-half)
Lunch: (12:30PM) - Pizza, 2 slices
WOD: (5:30)
S1: (6:30) - PWWD
Dinner: (8:30PM) - Pizza, 2 slices
Booooooooooooooooooooze.

REST DAY

MICHAEL KNIGHT

Some inspiration for everyone else...  

(sincere congrats to Curren$y on Jets International - JETLIFE)

S1:  (7:30AM) - 1 protein shake

BREAKFAST:  (8:30AM) - 4 block fruit salad, 3x fat (grapes, blueberries, almonds, half-n-half, cottage cheese)

LUNCH: (12:30PM) - Southwest Cheeseburger with fries.  What diet?

S2: (4:00PM) - 2 Zone Perfect bars, 1 soft pretzel

Dinner:  (8:00PM) - 4 block turkey chili (lentil, tomato sauce, green peppers, onions, 3x almonds)

S3: (11:00PM) - 1 protein shake, 18 almonds

haters gon' hate

fortunately haterade is loaded with electrolytes.

Snack 1: (8:00AM) - Protein shake

Breakfast:  (10:00AM) - 4 block zone fruit salad, 3x fat (cottage cheese, grapes, blueberries, almonds, half-n-half)
Lunch: (1:00PM) - 4 block turkey chili, 3x fat (lentil, tomato sauce, onion, pepper, almonds)
S2: (4:00PM) - 1 apple, protein shake, 12 almonds
WOD:  (5:30PM) - "Put Your Hands Up"
PWRD: (6:30PM) - 1 protein shake
Dinner: (8:40PM) - same as Lunch
S3: 2 blocks grapes, 1 protein shake, 2 blocks almonds x 3 (18)

dozens of kittens slaughtered !!!

well, maybe not dozens, but i missed about 20 days of xfit this month due to a bomb-ass socal vacation.  totally worth it (sorry kitties).

Wake-up: 7:00AM - 1 Protein Shake
Breakfast:  8:20AM - 4 block zone fruit salad w/3x fat (apple, blueberry, almond, half-n-half)
Lunch:  12:30PM - 4 block turkey chili/3x fat (lentils, tomato sauce, green peppers, onion, ground turkey, almonds)
Snack1:  4:00PM - 2 blocks snack, 3x fat (protein shake/apple/almonds)
WOD:  5:30PM
PWRD:  Protein Shake
Dinner:  8:00PM - Same as lunch.
Snack2:  10:30PM - Same as S1