Breakfast

• Snap kitchen blue corn migas, no cheese
• Catalytic Coffee’s Blast Off Blend, black
• Snack: Larabar

Lunch

• Whole foods sonoma chicken salad
• Mixed berries and pineapple
• Kombucha
• Snack: rest of chicken salad, more fruit

Dinner

• Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
• Water
• Dessert: paleo banana bread

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA

Tuesday

Breakfast

• Snap kitchen blue corn migas, no cheese, no potatoes
• Black coffee
• Snack: Paleo banana bread

Lunch

• Zucchini noodles tossed with bell peppers and onions, ground bison marinara sauce, 2 teriyaki sweet potato spears
• Kombucha
• Snack: paleo banana bread

Dinner

• Cast iron skillet bison NY strip, roasted asparagus

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

Wednesday

Breakfast

• 2 eggs scrambled with spinach and organic chorizo
• Black coffee
• Snack: paleo banana bread.
• Later on, bad snack: 2 Round Rock donuts.

Lunch

• Cast iron skillet bison NY strip, roasted asparagus
• Snack: paleo banana bread

Dinner

• Cacao nib pork chops, spinach, butternut squash with honey and cinnamon
• Water

Supplements

• Nuun Kona Cola
• Progenix recovery, growth, SRG (after CrossFit)
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

Thursday

Breakfast

• Omelet with double spinach and some bacon
• 2-shot Americano

Supplements

• Nuun Kona Cola
• Progenix recovery, growth
• 25 caps of fish oil (per Whole9 calculator)
• ZMA
• 5000 IU vitamin D3

Today’s WOD

• 4 rounds of 500m row, 400m run: 17:09.  6 rounds of Cindy in 7 minutes.
• Teach spin @ 24, Cycle 80.

5:25am: spark, arganine extreme, muscle strength.

6:15am: crossfit WOD.

8:00am: 3 egg omelette with turkey, cheese, and salsa.  1 cup black coffee.

10:15am: 2 slices deli turkey meat, 1 colby cheese stick.  water.

12:20pm: 1 big salad with mixed greens, berries, parmesan cheese, a few croutons, balsamic.  water.  1 square dark chocolate.  2 slices deli turkey meat.

3:45pm: 1 cup black coffee.

4:45pm: spark and arganine extreme, catalyst.

5:3opm: teach spin @ 24.

7:15pm: 2 slices of pizza, broccoli and peppers, milk, the rest of the cookies and cream gelato that is no longer allowed in my house!

10:00pm: 1 pint nuun.

Today’s WOD

• crossfit: 7 rounds of 5 deadlift, 7 OHS, 9 burpees.  i’m still very sore from the fittest games, and my OHS is very poor, so I opted at the recommendation of my coach to go for lighter weight and higher reps to practice form.  so, the first 5 rounds were done at 45, the last 2 at 65, and each round i did 10 OHS instead of 7.
• teach cycle at 24.

5:50am: spark and arganine extreme, muscle strength.

6:50am: crossfit WOD.

8:15am: breakfast tacos (i made em myself!): 3 eggs scrambled with carne asada, some cheese, jalepeno tortillas.  black coffee.

11:20am: blackberries, almonds, buffalo jerky.

12:15pm: arganine extreme, catalyst.

12:30pm: bike ride… about 24 miles with some hills, 3 sprint repeats, and tempo riding.

2:45pm: muscle milk shake with orange juice and raspberries.

4:40pm: sweet potatoes, romaine salad with balsamic, iced dark chocolate mocha with whole milk.

Today’s WOD

• crossfit Helen: subbing a 400m row for the run, everything else rx’d, 13:05.

5:45am: spark and muscle strength.

6:45am: crossfit WOD.

8:00am: breakfast @ tacodeli: 2 popeye tacos with bacon, 1 cup black coffee.

11:00am: 1 zone perfect bar.

1:45pm: lunch from whole foods: 1/4lb carne asada, 1/4lb chipotle sweet potatoes, small mixed greens salad with chicken tarragon.  lemon green tea.

4:00pm: 1 zone perfect bar.  water.

8:30pm: 2 slices of prosciutto, tomato, pesto pizza.  water.  some dark chocolate gelato.

11:30pm: nighttime recovery.

Today’s WOD

• Linda (slightly modified: deadlift, shoulder press, squat clean) at 1/2 bodyweight (90lb barbell). 18:30.

8:00am: breakfast @ whole foods: 1 egg, bacon, and pico bowl.  mixed berries.  black coffee.

8:40am: 1 bottle spark, muscle strength.

9:45am: I Am CrossFit Benchmark WOD.

11:30am: brunch @ torchy’s: 2 monk’s special tacos on corn, 1 cup black coffee.

2:00pm: 2 andouille sausages.

4:30pm: some dark chocolate gelato, mrs. may’s almond clusters.

Today’s WOD

• I Am CrossFit Benchmark: 3 rounds of 400m run, 15 pull-ups, 7 hang cleans @ 135lb.  9:53 rx’d.

5:45am: spark into water.

6:45:am crossfit WOD

9:15am: 2 chorizo, egg, avocado breakfast tacos on corn.  1 cup black coffee.

11:00am: mixed berries, macadamia nuts.

12:45pm: 1 clif builder bar.

1:20pm: 7-pepper ahi from zen.

4:45pm: 1 clif builder bar.

6:00pm: teach spin @ pure austin.  1 bottle pure sport.

7:00pm: 1 bottle pure sport recovery.

9:00pm: dinner @ malaga: seared ahi, chicken and pita bread, salad, water, coffee.

Today’s WOD

• crossfit: 4 rounds of bottom-to-bottom tabata squats (lowest score 16).  then, AMRAP in 20 minutes: 15 pull-ups, 15 ring dips, 10 med ball clean to wall ball @ 20 lb.  5 rounds. finally, 4 rounds of bottom-to-bottom tabata squats (lowest score 10).
• teach spin @ pure austin.  before class, quick warmup and 2 rounds of 7 hang cleans @ 95 lb, then 4 reps of hang cleans @ 135.  tomorrow is going to hurt.  after class: 5 skin the cat’s on the pullup bar.

5:40am: spark into water.

6:15am: crossfit WOD.

8:00am: 2 bacon, egg, cheese, jalepeno, and salsa breakfast tacos on wheat.  water.

10:00am: mixed berries, macadamia nuts, water, 1 round rock donut.

Today’s WOD

• crossfit WOD: Tabata Something Else: 329 reps.

5:45am: spark and arganine extreme into water, muscle strength.

6:45am: crossfit WOD, triggerpoint.

9:00am: 2 spinach, egg, queso fresco, and avocado breakfast tacos on corn tortillas.  1 cup black coffee.  water.

10:30am: 1/2 clif builder bar.

12:30pm: lunch @ which wich: whole wheat buffalo chicken sandwich with a bunch of vegetables.  unsweet iced tea.

3:30pm: 1/2 clif builder bar.

6:30pm: cinnamon roasted macadamias, water.

8:00pm: dinner @ z tejas: chips and salsa, chile-crusted scallops with mashed sweet potatoes and waldorf salad.  1 margarita.  water.

Today’s WOD

• crossfit: 3 rounds of 400m run, 30 kettlebell deadlifts @ 24kg, 30 sit ups, 30 push ups. 14:57.

8:00am: 2 breakfast tacos with egg, garlic, sausage.  orange juice, mixed berries.

12:45pm: lunch @ cpk: 1 side salad, 1/2 buffalo chicken pizza.  iced tea.

1:30pm: 1 cup black coffee.

3:30pm: the other half of lunch pizza.  water.

5:50pm: spark and arganine extreme into water.

6:15pm: teach spin @ pure austin.

8:00pm: dinner @ trudy’s: migas and steak fajitas, 2 corn tortillas, some chips and salsa, 2 mexican martinis, water.

Today’s WOD

• teach spin @ pure austin.  cycle 83.