Food and workout log week of Jan 20

Week of Jan 20


Weight: 194

Sunday
  Breakfast: plain yogurt, dates, almonds
  Snack:
  Lunch: turkey, apple
  Snack:
  Dinner: fish/corn/cabbage stew, arugula salad

Supplements: multi, fish oil

Sleep:8 good

WOD: 3 rounds 1minute deadlift, swing, goblet squat, paralette dip, press, pushup

Monday

 Breakfast: 3 eggs, brocolli, peas scramble, 2 veggie sausages
 Snack: 2 gel packs (on ride)
 Lunch: turkey stick, apple
 Snack:
 Dinner: turkey meatloaf w/mushrooms, spinach, tom, and arugula salad, 1/2 baked apple

Supplements: multi, fish oil

Sleep: 5 1/2, not enough

WOD
3 RFT: 12 Cluster, burpee, 12 situps, run 1/4
Tabata swings 8x
6 minute AMRAP: jumping lunge, ?, ?

WOD (2)
Ride 26, Bastrop to Buecher & ret.


Tuesday

 Breakfast: Brocolli, green beans, almonds, turkey, cottage cheese medley
 Snack: turkey stick, cheese stick
 Lunch: PB sandwich, apple
 Snack:
 Dinner: leaf lettuce, avocado, egg, green bean salad; swiss chard and chickpea stew; tangerine and blueberries with dollop of Greek yogurt.

Supplements multi-vitamin, fish oil

Sleep 8 fair

WOD commute 6 miles, rest day

Wed

 Breakfast: lentil and veggie soup with turkey
 Snack: cottage cheese blueberries, almonds
Snack: (before ride) 2 cliff bars
 Lunch: 2 slices turkey, kale salad, carrots w/hummus
 Snack: turkey stick and cheese stick
 Dinner: turkey meatloaf, spinach salad, peas, chocolate

Supplements: multi, fish oil

Sleep 6 hours, fair, not enough

WOD 21-15-9 200 m run between, American swings, med ball slam
partner pushups, presses, goblet squats

WOD (2) Bike 17 in town

Thursday

 Breakfast: black beans, turkey, sweet potatoes
 Snack:
 Lunch: tuna sandwich, kale salad
 Snack:
 Dinner: shrimp veggie stir fry, tangerine

Supplements: multi, fish oil

Sleep: 8 hours good

WOD: 3 rounds: 10 pull (a), 10 push, 10 superman, 10 situps, 10 squats
Run 2 miles

Friday

 Breakfast: Scrambled eggs, black beans/sweet potato/turkey
 Snack: Graham crackers (yeah I know)
 Lunch: Turkey, humus red pepper, carrots
 Snack:
 Dinner: Turkey chile with mushrooms, spinach, carrots; salad with avocado, tangerine

Supplements: multi, fish oil

Sleep: 6 hours, good

WOD: Ladder: 60 lunge, 50 situps, 40 power swings, 30 kb goblet squats, 20 pushups,
7 min amrap 7 snatch (left/right), 7 press (left/right), 7/7 suitcase dl

Saturday

 Breakfast: scrambled eggs, sweet potato/black bean/turkey
 Snack: graham cracker
 Lunch: turkey, apple w/peanut butter
 Snack:
 Dinner: Pepper stuffed with  turkey sausage, black rice with mushroom and peas, tangerine

Supplements: multi, fish oil

Sleep: 8 1/2 good

WOD: Box squat x2 135, 135,145, 145,150,150,155,155,160,160
3 RFT Run 1/4, 21 Swing, 12 pull (A): 15:30