Day 16 - Tuesday
5:00am - banana and sunflower butter
5:30 - crossfit w/o - skill work (windmills, dumbell deadlifts, ring work) WOD 2burpees and wall touch at the top of each minute, 40 box jumps, 30 pullups, 40 push press, 30 KTE - can't remember time (Dawn says 10:41!) but good workout. FYI - the morning crew rocks!
7:00am - breakfast - eggwhite scramble with chicken, spinach, orange pepper, mushroom, tomato, avacado. Mango slices
8:30 - run w/o - 1 mile wu at 6.0, 20X30sec on, 30 sec off - ladder from 9.5 to 10.0 up and down twice (9.5mphfor 30 sec, 30 sec rest, 9.6 for 30, 9.7, ...10,9.9,9.8,9.7,9.6,9.5,9.6 etc) 1/4 mile walk cool down - 4 miles total then 3 sets of 10 pushups, 20 pike leg ups ab machine, 10 incline situps. Hydromassager for 10 min
9:45am - 1 scoop protein powder with pineapple chunks
12:15 - Lunch - spinach salad with steak, tomato, avacado, orange pepper, mushrooms, red wine/balsamic vinegar/oil dressing. Spaghetti squash with 2Tbs coconut milk, shredded coconut, garam masala.
4:00pm - piece of paleo banana bread and a tangerine
6:00pm - turkey taco meat with portabella mushroom cap, mixed vegis
8:00 - apple and almond butter