WEDNESDAY 111130

SLEEP (hrs): 7.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 4
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: MWOD(-)
Double unders: 22-32-9

Sent from my iPhone

TUESDAY 111129

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: foam roller
WOD: push ups pull ups
2 rds 1-2-3-4-5 (green band)
Double unders: 29
1-mile run TT: 7:43

MONDAY 111128

SLEEP (hrs): 6.0
WATER (7x16oz): 6/7
Fish Oil (Tbs): 3
Multivitamin: 2
Cheats: 1
MWOD: foam roller
WOD: FS 3x5 (135)
Double unders: 5-22-6
K2E: 8-7-6
20" DB step ups: 5-4-3-2-1 (35lbs)*

Hong Kong Disney

SUNDAY 111113

SLEEP: 9.0
WATER (7x16oz): 3/7
Cheats: OMG

SATURDAY 111112

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

FRIDAY 111111

SLEEP: 6.0
WATER (7x16oz): 3/7
Cheats: OMG

THURSDAY 111110

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: OMG
MWOD: nada
WOD: 30-min barefoot run
Double unders: nada

WEDNESDAY 111109

SLEEP (hrs): 6.0
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

TUESDAY 111108

SLEEP (hrs): 6.5
WATER (7x16oz): 5/7
Fish Oil (Tbs): 0
Multivitamin: 0
Cheats: 5
MWOD: nada
WOD: nada
Double unders: nada

MONDAY 111107

SLEEP (hrs): 9.5
WATER (7x16oz): 6/7
Fish Oil (Tbs): 5
Multivitamin: 4
Cheats: 1
MWOD: foam roller DWU
WOD: DL 5-5-5 (225)

SUNDAY 111106

SLEEP (hrs): 7.5
WATER (7x16oz): 4/7
Fish Oil (Tbs): 0
Multivitamin: 2
Cheats: 1
MWOD: foam roller DWU
WOD: OHS 5-5-5 (115)
15-min TT (1.5 miles)
Double unders: 6-4-4

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