Strength:
Power cleans 2-2-2-2-2-2-2-2-2-2

WOD:
Three rounds for time of:

10 Overhead squats (135 lb./95 lb.)
50 Double unders

Post power clean loads and WOD time to comments.

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PALEO-TOBER, Week 4!

Many thanks to Dabney for planning this week! Be sure to check out Dabney’s TRX class tonight and Wednesday at 7!

Grocery List:

Vegetables
Avocado
Bell Peppers
Beets
Broccoli
Brussels Sprouts
Cabbage, purple
Carrots
Cauliflower
Cucumber
Potatoes, Sweet
Squash, summer
Tomatoes, cherry
Onion

Herbs:
Dill
Parsley

Fruit:
Apples
Apple Sauce, unsweetened
Berries (variety)
Grapes
Lemon/Lemon juice
Lime/Lime juice
Mango
Oranges
Pears
Raisins

Meat/Protein:
Bacon
Beef, ground
Canadian bacon
Chicken breast
Deli meat
Fish (cod, salmon or tilapia)
Sausage links
Sausage, ground breakfast

Seasoning/Extras:
(may already have a few of these)
Balsamic vinegar
Chili powder
Cinnamon
Coconut oil
Coconut milk, raw, unsweetened
Cumin
Garlic powder
Ginger
Mayo
Nutmeg (optional)
Olive Oil

Nuts:
Almonds
Almond butter, chunky
Pumpkin
Sunflower
Walnuts

Snack for the week:
Primal Trail Mix

Monday

Breakfast: Egg Muffins (THE LIFE AND TIMES OF DIANA)

5 omega 3 eggs beaten
1 cup chopped broccoli (small pieces)
4 slices of thick cut Canadian bacon

Line a muffin pan with 6 muffin liners and spray the liners well. Bake at 350 for 20 minutes or until eggs are set.

Snack: Mixed Nuts and Fruit
Lunch: Deli meat, avocado, fruit, cucumber slices
Snack: Carrot sticks and nuts
Dinner: steamed sweet potatoes and beets over sautéed cabbage with grilled chicken breast, use olive oil, lime juice and pepper for dressing (make enough for leftovers for Tuesday’s lunch)

Tuesday

Breakfast: Roasted Pepper and Sausage Omelet
Snack: Cherry Tomatoes and almonds
Lunch: Leftover from dinner Monday
Snack: fruit and avocado slices
Dinner: (make enough for leftovers for Wednesdays lunch)
Purple cabbage slaw:
3 cups purple cabbage
1 cup chopped cucumber
1/3 cup chopped onion
1/2 cup mango diced
3 Tbs olive oil
2 Tbs balsamic
black pepper to taste
(mix all together)

Meat:
1 lb ground meat
1 Tbs garlic powder
1/2 tsp pepper
1 Tbs cumin
1 Tbs chili powder
1/4 cup green salsa

Wednesday

Breakfast: Sweet Potato, Bacon, and Egg Salad (Make enough for lunch Thursday)
Snack: Snack of the week (primal trail mix)
Lunch: Leftover from Tuesday’s dinner
Snack: fruit and nuts
Dinner: steamed brussels sprouts, baked fish of your choice (cod, salmon, or tilapia), fruit salad mix, steamed summer squash

Guidelines for Cooking Fish
Measure fish (dressed or stuffed, fillets or steaks) at thickest part.
Allow 5-7 minutes cooking time per cm of thickness (10 minutes per inch) for fresh fish.
Allow 10-12 minutes cooking time per cm of thickness (20 minutes per inch) for frozen fish.
Fish is ready when fish is opaque and flakes easily.
DO NOT OVERCOOK


Baking is the process of cooking fish at certain temperatures in an oven. Place fish in a greased baking pan.
Brush with melted margarine and season with salt and pepper.
Bake in center of preheated oven at 230 degrees celsius (450 degrees fahrenheit).
Follow cooking guidelines above.

-Use fresh or thawed fish

-Flavor with lime or lemon juice

Thursday

Breakfast: Almost Oatmeal
Snack: Raw cauliflower and broccoli and nuts
Lunch: Leftovers from breakfast on Wednesday
Snack: Snack of the week (primal trail mix)
Dinner: Paleo Breakfast Casserole and a serving of fruit (Make enough for breakfast Friday)

Friday

Breakfast: Leftovers from dinner Thursday
Snack: nuts and carrot sticks
Lunch: Chicken Kabob from Zoe’s with fruit Or deli meat, bell peppers, and fruit
Snack: Avocado slices and fruit
Dinner: Leftovers from the week

Post thoughts to comments.

Media:
Monday WOD, October 24, 2011

5 thoughts on “Monday WOD, October 24, 2011

  • October 23, 2011 at 4:42 pm
    Permalink

    I’ve gotten many questions lately about Paleo, leanfit, runfit, mainsite WODs, strength programming….everyone has kindof had the same type of question, “How long do I have to do _____ before I see results?”

    Whatever results you are seeking, whether it’s to lean out, get stronger, faster, etc., you have to pick ONE program and stick with it. You will start to see results after a month or so – that’s not the time to change course and try something else. STICK WITH WHAT YOU STARTED!! 60-90 days is where you will really start to see the results you are after, you just have to stay the course!

  • October 24, 2011 at 11:57 am
    Permalink

    Up to 185 on the PC

    12:32 on WOD. If Ryan keeps throwing DUs at me I might just figure them out one day.

  • October 24, 2011 at 8:51 pm
    Permalink

    Where are all of the posts today???

    Ran 2x800m then
    PC – 140#
    WOD – 95#, single skips (first time jumping in WOD! yay!) –8:23 I think.

    I LOVE OHS.

  • October 25, 2011 at 5:12 am
    Permalink

    160# -pc
    First time with overhead squat just did bar
    And I have no idea on time still struggling with DU
    I’m still just trying to get through the wods correctly

  • October 25, 2011 at 9:49 pm
    Permalink

    Thanks for the shout out Dabney!! The egg muffins are the bomb.com 🙂 logged on my site – though it’s not super organized, check out some other recipes if you’re curious! http://www.thelifeandtimesofdiana.com or Paleo by Diana on facebook 🙂

Comments are closed.