5:10am Pre-workout: banana and 1 tbspn almond butter

5:30-6:30am Crossfit W/O: 2x8, 2x6, 2x4 Overhead Presses - end wt 53lbs alternate with wtd lunges 40lbs
WOD - 5x20 sec on, 10 sec off - row, bike, squat, situps, pushups, pullups

6:45am Breakfast: Protein Shake - 1 scoop vanilla protein powder, 3tbspns pumpkin, water,
pineapple chunks, ice

8:30am Run W/O: 1mile warm up at 6(10 min pace), 8X400 @ 9(6:40 min) with 2 min recovery, 1 mile cool down at 6 - 4 miles total

10 minutes on the Hydro massager at the gym - HEAVEN!

9:45 Post workout meal: turkey breast, 1/2 sweet potato

12:30 Lunch - lettuce side salad with oil and vinegar, grilled chicken breast, lemon juice and LOTS of garlic, broccoli

3:00 Snack - walnuts and blueberries

5:30pm Dinner - Chicken breast, green beans, huge amounts of spaghetti squash, 1 deviled egg (made 4 eggs for family - 1tbspn real mayo & 1tbspn trader joes aioli garlic mustard & paprika)

8:30pm apple and almond butter

Notes: Had plenty of energy today. Too much garlic for lunch - yukkkk. Body fat testing at crossfit was enlightening. Need to pump some iron!

Question for coach - Dan suggested adding vitamin E , C fish oil, and hard boiled egg for evening - do you mean pill supplements for the vitamins or food sources??