Food log and workouts week of Jan 13

Week of Jan 13

Saturday

 Breakfast: Oatmeal, blueberries, sliced almonds
  Snack: Apple Turkey stick
  Lunch: Spinach Turkey wrap
  Dinner: BBQ Turkey, Broccoli salad, Fruit salad

Supplements none

Sleep 8.5 hours good

WOD
5 RFT Run 1/4 mile, 10 pushups, 15 35# kb swings, 19:20

Weight: 195.5

Sunday 1/13
  Breakfast: Turkey, egg, cheese, black bean taco
  Snack: chocolate chip cookie
  Lunch: cottage cheese, almonds blueberries
  Snack:
  Dinner: spaghetti squash with spinach, arugula, onion, mushroom, french feta
spinach salad

Supplements multi, fish oil

Sleep 8.5 good

WOD

Monday 1/14

 Breakfast: blueberries, cottage cheese, slice almonds
 Snack: potato, egg, cheese taco
 Lunch: chickpea, chard, carrot, onion stew w/yogurt garnish
 Snack: 7 cashews
 Dinner: spinach, romaine, tomato and turkey salad, 
red lentil & carrot soup, tangerine, 3 squares chocolate

Supplements multi, fish oil

Sleep 6 good

WOD Run 1/4 20 KB clean, 20 russian twist, run 1/4 10/10, Run 1/4 5/5 8:40


Tuesday 1/15

 Breakfast: plain nonfat yogurt blueberries, sliced almonds, two veggie sausages
 Snack: turkey stick, cheese stick
 Lunch: turkey, butternut squash, tangerine
 Snack:
 Dinner: turkey chili (mushrooms, black beans, onions), brocolli

Supplements multi, fish oil

Sleep: 9 /12 hours good

WOD
Squat x5 135, 145, 155, 160, 160
Deadlift x5 185, 205, 215, 225, 225
30 burpees 2:45

Wed 1/16

 Breakfast: cottage cheese
 Snack: eggs ,mushroom, peppers onions, coffee
 Lunch:
 Snack: M&Ms
 Dinner:

Supplements: multi, fish oil

Sleep: 7 hours good

WOD: AMRAP 7 minutes: swing, snatch?
3 RFT get up, goblet squat, ?

Thursday 1/17

 Breakfast: cottage cheese, blueberries, almonds
 Snack: graham crackers, chocolate chips (boo)
 Lunch: turkey chilli
 Snack:
 Dinner: Butternut squash, salad: spinach, turkey avocado, red pepper, tomatoe
tangerine chocolate 

Supplements multi, fish oil

Sleep 8 hours good

WOD ride 6, run 2

Friday 1/18

Weight 198 -- what is going on, back sliding on eating.......
 Breakfast:cottage cheese, blueberries, almonds
 Snack:turkey stick
 Lunch: salmon, grilled cauliflower with tomatoes, red pepper sauce, argula, choc covered blueberries
 Snack:
 Dinner: WINE

Supplements

Sleep: 8 1/2 good

WOD: 35 reps for time of box jump, jumping pull up, kb swing, walking lunge, situps, 45# push press, superman,
wall ball, burpees, hurdle jumps 26:55

Saturday

 Breakfast:
 Snack:
 Lunch:
 Snack:
 Dinner: Tapas at malaga

Supplements

Sleep

WOD Ride 27 lake Pf with Fred, 14.0 WINDY