July 1st!

10am 

2 pieces of Turkey Bacon

1/2 cup plain yogurt w/almond slivers

12pm

3 oz salmon 

5 cut strawberries 

glass of guava kombucha 

2pm

1 medium organic apple

dipped in almond butter 

7pm

1/2 zone bar

not nearly enough food today. I got stuck at work and didnt feel like eating when i got home late at night

Wednesday ~ CrossFit Seattle, with Dave Werner

Military Press 5X5

WOD

AMRAP for 20 Min of:

400m run

Max Pull-ups

I got sooo excited I forgot to write down my results!! but it was sooo fun to be able to do a WOD w/Dave. he is one hell of a badass! he helped me on my kipping pull-ups so I could make it chest to bar w/out a band for assistance! soo cool! 

Tuesday again...

about 1 cup plain yogurt

4 or 5 strawberry's

small handfull of blueberries 

raw honey

coconut juice with pulp

Recovery Run 

Almost a 5k... I ran around Greenlake to practice pose running. I took my time and focused on technique. 

ran for about 25 minutes then walked about half a mile. 

Lunch:

Wedge Salad

lettuce

tomato

olives

blackened chicken

blue cheese crumbles

Snack: salmon/avocado roll

Dinner: Shrimp Dish

Shrimp

tomatoes

onion

feta cheese

HAPPY MONDAY!

Breakfast:

coffee w/raw honey and organic whole milk

plain Greek yogurt

5 strawberry's

small handfull of blueberry's

1 egg 

1.5 pieces of turkey bacon

NorthWest CrossFit WOD:

800m Run 

21 Deadlifts (99lbs), 

21 Box Jumps, 400m Run, 

15 Deadlifts (99)lbs, 

15 Box Jumps, 

200m Run, 

9 Deadlifts (99)lbs), 

9 Box Jumps. 

TIME:13:35.

After CF

Blended Ice Coffee w/Espresso 

Dinner: 

Salmon w/dill

grilled veggies

garden salad 

SUNDAY

Breakfast

water

coffee w/raw honey, whole milk

apple

almond butter

2 eggs

spinach

zucchini 

onion

garlic

feta cheese

(thank you mama!)

... dont remember lunch

Dinner: 

Seared Ahi Tuna

Garlic broccoli 

gluten free cookies! hehe

Strawberry's w/raw almond butter

Wednesday ~ North West CrossFit

7:30am

gluten free pancakes 

almond milk

coconut oil

maple syrup 

6 or 7 cherries

glass of kombucha

WOD

"Single, Double, Triple" 

Man Makers X1 (single)
D-ball Slams X2 (double)
V-ups X3 (triple)

Man Makers      1 - 2 -3 - 4 - 5 - 6 - 9 -10-11- 12
D-ball slams    2 - 4 -6 - 8 - 10-12-18- 20-22-24
V-ups                3 -6 -9 -12-15-18 -27-30-33 -36