SATURDAY 111105

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5+
MWOD: nada
WOD: Rest Day

FRIDAY 111104

SLEEP (hrs): 6.0**
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 5
MWOD: foam roller DWU
WOD: Rapid Ascent 125-85-125
Double unders: 50 (1:15)
Pull ups: 10x3*

THURSDAY 111103

SLEEP (hrs): 9.0*
WATER (7x16oz): 4/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: Hill sprints 6x100m (~27.0)

WEDNESDAY 111102

SLEEP (hrs): 7.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: Squat 3x5@135
Press 3x5@95
Double unders: 12-6-4

TUESDAY 111101

SLEEP (hrs): 6.5
WATER (7x16oz): 7/7
Fish Oil (Tbs): 3
Multivitamin: 1
Cheats: 1
MWOD: foam roller DWU CFWU
WOD: 200m run 15 push ups AMRAP10 (5+7 PU)
Pull ups: 7-5-5-5-5*
Double unders: 12-6-10

WED-SAT HALLOWEEN BENDER

WED
Breakfast crack spaghetti Pizza birthday cake

THU
Starbucks Korean buffet Thai food beer

FRI
Starbucks crack spaghetti chicken nuggets ramen soju milkis

SAT
Marriott breakfast coffee sugar Lotte World coffee ice cream ribs CFMargaritas Halloween candy popcorn

TUESDAY 111025

SLEEP (hrs): 7.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 3
Multivitamin: 1
ZONE: 20-16-27
Cheats: 2
MWOD: rotations
WOD: LSD (20-min)
Row: nada
Water
Athletic greens
Bacon x2
Eggs x4
Heavy cream
Peppers, onions, mushrooms
Coconut oil
Coffee
Heavy cream
Pork skins
Canned salmon
Cabbage
Sesame oil
Sesame seeds
Water
Green tea
Cottage cheese
Strawberries
Blueberries
Almonds
Cinnamon
Green tea
Crack spaghetti
Steak
Green beans
Mashed cauliflower
Butter
Ice cream (-)
Cupcake (-)

MONDAY 111024

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 2
Multivitamin: 1
ZONE: 20-8-22
Cheats: 0
MWOD: rotations
WOD: Hill sprints (2x1:00-2x:30)
PU/SU: 20-20-8-10-10
Row: nada
Water
Water
Green Monster Smoothie (spinach, cucumber, strawberries, apple, banana, avocado, Athletic greens, protein x2)
Green tea
Green tea
Bacon x2
Eggs x6
Cabbage (1/4 head)
Coconut Oil (3 Tbs)
Apple
Pork skins
Cottage cheese
Strawberries
Blueberries
Sliced almonds
Cinnamon
Green tea
Green tea
Steak (4oz)
Green beans
Cauliflower
Butter

SUNDAY 111023

SLEEP (hrs): 6.0
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
DHL omelet
Bacon
Sausage
Triple tall vanilla latte (-)
Cookie (-)
Pork rinds
Taco Hell nachos (-)
Tacos x2 (-)
Pepsi (-)
Coconut water

SATURDAY 111022

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Coconut water
Water
Triple tall vanilla latte (-)
Cookie (-)
Crack spaghetti
Pork skins
Popcorn (-)
Nachos (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Water

FRIDAY 111021

SLEEP (hrs): 4.5 (crown)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Bacon x2
Eggs x6
Peppers onions
Water
Quad grande vanilla latte (-)
Cookie (-)
Tootsie pop (-)
Green tea
Green tea
Crown n Pepsi (-12)
Steak
Fries (-)
Korean BBQ
Chips (-)

THURSDAY 111020

SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Brats (x3)
Quad grande vanilla latte (-)
Cookie (-)
Chips n salsa (-)
DHL Fajitas
Water
Crack spaghetti
Crown n Pepsi (32oz)(-6)

WEDNESDAY 111019

SLEEP (hrs): 7.33+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, 1/2 cucumber, 1/2 banana, apple, 1/2 avocado, protein)
Coffee
Heavy whipping cream
Water
Taco Hell #2 (-3)
Quad grande vanilla latte (-)
Peruvian dinner (-)
Banana milk

TUESDAY 111018

SLEEP (hrs): 6.0
WOD: SCS breakfast
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Scrambled eggs
Bacon
Sausage
Water
Triple tall vanilla latte (-)
Tres amigos fajitas
Triple tall vanilla latte (-)
Ribs
Veggies mixed
Ice cream (-)
Toddy (-)

MONDAY 111017

SLEEP (hrs): 7.0
WOD: Deadlift 3x5@205
Dips/Chins: 8-8-8-7-8-6*
DU/HSPU: 2-1-28 (rope)
Row: 1k (3:43.0)
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (Tbs): 3
Athletic Greens (Tbs): 2
Water
Green monster smoothie
(spinach, cucumber 1/2, avocado 1/2, banana, apple, protein x2)
Coffee w/ heavy cream
Green tea
DHL Pasta bar (-)
Quad grande vanilla latte (-)
Cookie (-)
Pizza (-)
Nestle Toll House ice cream sandwich (-)
Chicken tenders
Ice cream (-)

SUNDAY 111016

SLEEP (hrs): 8.5+
WOD: DB Bear (35#) 5 rounds
DU: 6-26-22-11
Row: 30x SDHP
MWOD: DWU / CFWU 3x5
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Water
Gatorade (-)
Water
Eggs
Bacon
Sausage
Omelet
Fruit
Vanilla latte (-)
Quad grande vanilla latte (-)
BK chicken sandwich x2 (-)
Fries (-)
Coke (-)
Cookie crackers (-)
Ribs
Cauliflower
Green beans
Ice cream (spoonful)

SATURDAY 111015

SLEEP (hrs): 7.5
WOD: Rest day
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Quad grande vanilla latte (-)
Cookie (-)
Train cookies (-)
Salmon
Spinach onions
Potatoes (-)
Water
Indian buffet
Naan bread (-)
Mango milk
Water
Ice cream (-)
Soju & milkis (-)

FRIDAY 111014

SLEEP (hrs): 7.5+
WOD: Press 3x5@95 PC 8x2@115
Squat 3x5@135
Double unders: 24-20-12
Dips/chins: 8-8-8-6-8-4
Box jumps: 22-19-22
Row: 1k WU (3:46.7)
MWOD: foam roller / DWU
WATER (7x16oz): 8/7
NUTRITION: Level I
CHOW: F-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Water
Water x2
Bacon x4
Eggs x4
Mushrooms
Banana .5
Apple
Coffee
Brauts x5
Ice cream (-)
Cheetos (-)
Chez mix (-)
Ritz crackers (-)
Golden grahams (-)
Water
Gogurt (-)
Pizza x4 (-)
Breadstick (-)
Coconut water x2
Ice cream (-)

THURSDAY 111013

SLEEP (hrs): 6.0+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Bacon
Peanut butter x2
Apple
Quad grande vanilla latte (-)
Water
PureProtein bar
Water
Powerbar Protein Plus
Water
Triple tall vanilla latte (-)
Cookie
Powerbar Protein Plus
BK chicken sandwich
Fries (-)
Chicken nuggets x2 (-)
Dr Pepper 4oz (-)

WEDNESDAY 111012

SLEEP (hrs): 6.0+ (2am G4 mtg)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Omelet
Sausage
Peanut butter x3
Apple
Water
PureProtein bar
Cashews (160cal)
Water
Chicken caesar salad
Triple tall vanilla latte (-)
Cashews (160cal)
BK California whopper w/chicken
Nestle tollhouse ice cream sandwich
Water
Cashews
Pork skins