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Thursday 01 October 2009

Posted by The Coach on September 30th, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

5 rounds for time of:
Pull Up, 10 reps
Box Jump, 15 reps
Knees to Elbows, 20 reps

Post time to comments

Med Ball Juggling


8 Responses to “Thursday 01 October 2009”

  1. gusman said

    rest day:
    walked dog for 45mins
    bfast: 3 eggs + bbq sauce
    snack: nuts
    lunch: pulled pork

    was walking past a workmate with my lunch.. “more meat today?” ….is the sky blue?

  2. Biljana said

    Food Diary

    Breakfast – jerky, banana, pecans
    Morning Tea – almonds, green apple
    Lunch – Tuna, Carrots, Blueberries
    Afternoon Tea – apricots & almonds
    Dinner – Beef & Vegetable Casserole (swede,celery,sweet potato, carrot, onion, zucchini, tomato) Yet to have this.

  3. michelle said

    Today’s food:

    Breakfast (7am) – Banana, walnut and cinnamon omelette
    Snack (10am) – a few dry roasted almonds
    Lunch (12.30pm) – salmon and steamed vegies, some fruit
    Snack (3.30pm) – dried fruit and nuts
    Dinner (6pm) – Paleo pizza with chicken, mushroom, capsicum and broccoli. No cheese 😦
    Snack (now) – Orange, date and cinnamon paleo cookie*

    *These were my own concoction – turned out pretty good, and a lot moister than some of the other cookies I’ve tried. They have a nice level of sweetness, too. You could substitute the dates with another dried fruit if you wanted. Here’s the recipe if anyone wants to give them a go:

    1 orange
    8 dates
    2tsp cinnamon
    2 eggs
    1 cup almond meal
    1/2 cup shredded coconut
    1 tbsp almond butter

    Boil the orange in a saucepan full of water for 1 hour. Cut in half and squeeze out the excess water, then chop the whole thing up (skin included) as finely as possible. Also chop up the dates, but a little bit chunkier. Whisk the eggs in a bowl, then add the orange, dates, cinnamon, almond meal, butter and coconut. Mix well – the mixture will be quite wet. Drop teaspoonfuls onto a baking tray, then bake at 180C until done – about 30min. Enjoy! 🙂

  4. gus said

    look good, michelle!

    in addition to above there has been:
    snack: chicken breast and nuts
    dinner: salmon fillet with cauliflower “rice” and a tikka/coconut curry sauce

  5. Jane said

    7.20am Snack
    Paleo recovery drink

    8am Breakfast
    130g egg whites, + 1 yolk cabbage, toms, broccoli, cauliflower, zucchini, 25g chicken, sweet pot & pumpkin, avocado + pear + 6 x almonds

    12.45pm Lunch
    vegetable bake : kangaroo mince, eggplant, onion, tomatos, zucchini, tin tomatos – Salad : Tuna lettuce, tomatos, avocado + 1 x apple 6 x almonds

    5.30pm Snack
    raisins, dates, almonds, walnuts

    7pm Dinner
    kangaroo steak, chicken, tomato, zucchini, cauliflower, broccoli, cabbage, spinach, pinenuts, stirfry – 1/2 x apple, 1/2 x kiwi + blueberries + 6 almonds, lsa, linseed, walnuts, shredded coconut, coconut milk

    6am Participated in “sweat study” at Curtin Uni, spent 45mins in sweat chamber on stationery bike – sweating!!

    4.30pm run – 30mins steady (was going to do hill repeats but legs very tired) – followed by CF session, 21-15-9 Thrusters 20kg & pull ups (orange band) around 10mins (forgot to start watch)

    Eating feels much more “stable” now since adding in the extra fat to my meals

  6. The Cell said

    No training today and not a lot of food.

    Brekky after nightshift – Bacon & Eggs at the Mill Bakehouse in Freo
    Bed for 5 hours
    Lunch (Brekky at 2.30pm) – Quick berry breakfast w/egg white protein powder added
    Snack – Cinnamon Roll Larabar
    Snack – Few handfuls of nuts, some dried fruit and a pear
    Dinner (9.20pm)- About to have it. Roast chook and vegies.
    Probably polish off a bit more food before bed too.

  7. Chanel said

    Warm up: 1200 m run, mobility

    front squat 37.5/45/55x
    back squats x 20 @ 37.5

    5 rounds for time
    pull ups pb, 10 reps
    21″ step ups, 15 reps
    situps, 30 reps


    bfast: scrambled eggs, coffee
    snack: peach patties, nuts
    lunch: almond meal crumbed chicken, cucumber, spinach, avocado, mayo, rhubarb
    snack: nuts peach patties, orange
    dinner: dried anchovy stir fry- dried anchovies fried in canola n olive oil half half, cabbage, broccolini, cashews, mushrooms, beef stock, dash of soy

  8. Will said

    Breakfast – Banana + Pear
    Snack – Apple
    Lunch – Chicken Casserole
    Snack – Spicy Beef Jerky
    Dinner – More Beef Jerky + Fruit Salad (body still out of synch, had to catch up on house work and couldnt be bothered with a real dinner, very bad of me!)

    Mobility, Run 1200m

    Front Squat 5-5-5, 40-40-40KG PB
    Back Squat 1×20, 25.5 KG PB

    5 rounds for time of:
    Pull Up, 10 reps (red band – first time on red)
    Box Jump, 15 reps (tire)
    Knees to Elbows, 20 reps

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