Monday Workout, 7 pm at CFC:
Started sleeping in on Mondays and going to work earlier so that I can be out in time for the 7pm class.
Strength:
DL: 5-5-5+
245-285-325(7)
Could have squeezed out the 10 but felt form breaking down.
Metcon @ #95
Time: 6:25
Could have gone heavier but will work on upping the weight outside of the workout during technique practice. Weight felt pretty good, no failed reps. Started breaking up CTBs faster than usual due to the fatigue from the snatches. It was good to work on squat snatches during a workout, since it's a movement we don't program very often. Need to start getting comfortable with higher weights on this.
Monday Diet:
6:00a: protein shake
8:00a: protein meal bar
10:00a: jerky, nuts
11:30a: chipote salad (carnitas pork, guac, lettuce, pico de gallo, peppers and onions)
2:00p: protein bar
6:00p: RTD protein shake
8:00p: protein + water
8:45p: ground beef, shredded cheese, salsa, plantain chips
E-Diesel had a pretty awesome post on committing oneself to the task at hand--whether it be work, relationships, training, or life in general. Definitely caused me to reflect on everything that's been happening recently in my own daily life. Since starting a new job in July, I've definitely had less free time due to a longer commute and a little longer hours, but know that these were sacrifices I needed to make in terms of my future career plans.
At the start of the summer I had more time to train and was feeling pretty good about my progress, but with less time haven't been feeling quite on top of my game as of late. Part of it has also been just trying to enjoy the summer months, which has meant a less-than-stellar (read--terrible) diet on the weekends and late nights out. That said, I know that I'll need to really pick it up in terms of my commitment and discipline in training for next year. At first I was approaching competing with a "just for fun" attitude, but the more I get into it the more I'd really like to do well. I understand that I probably won't win, but qualifying out of Sectionals would be a great accomplishment.
I'm certainly still doing this for fun (I don't think I would spend this much time on something unless I enjoyed it), but would like to see just how much I am capable of. I think the beauty of Crossfit is that while you compete against other people, at the end of the day the workouts are a competition against yourself. Perhaps I won't come out on top, but if by the end of the competition I know that if I did all the preparation and work that I could possibly do and gave the workouts my fullest effort, then I can be satisfied with my performance. I think the biggest disappointment would be knowing that I left something on the table.
Before the last workout of the North Central Regional, Matt Chan (who ended up placing 1st at the Regional and 8th at the Games) said, "I've already done all of my homework, I'm just turning it in." I think that's definitely a quote to remember as it applies to training, working out, and diet over these next few months.
Tuesday, August 31, 2010
Monday, August 30, 2010
Preparation
Going to do a recap of the weekend:
Friday PM, 7pm @ CFC:
Bench Press 5-3-1+ (70/80/90% of 1RM @ #225)
160-180-205(5)
Sectionals Workout #3:
5 min AMRAP clean and jerk @ #155
26 reps
My goal was 25, and this was an 8 rep improvement from 18 back in February. No failed reps here. Cleans were the limiting factor, as my legs got tired towards the end. Jerks all felt pretty easy but I can still feel an inch or two of press out on some reps. Hopefully can get up to 30+ soon.
Saturday, 8/30 @ CFC, 9 am
Back Squat 5-3-1+ (70/80/90% of 1RM @ #290)
205-235-260(1)
Weak. Just not the best strength day. Legs had felt pretty tired all week so probably just fatigue here. Did get some good technique pointers from Rudy and Randy, but still need to work on coming out fast out of the bottom.
Workout,
CF Football Workout
15 min AMRAP,
5 hang power cleans (#135)
7 CTB pullups
9 box jumps ("20)
12 full rounds + 5 power cleans
The hang power cleans felt pretty solid throughout--no failed reps and almost all of the rounds were unbroken. The volume of CTB pullups definitely got tough by the end.
Sunday, 5:30pm @ Lake Shore path
40 min run
Had a pretty late night on Saturday and a belly full of a solid brunch, but wanted to get a run in for Urbanathlon training. The 90 degree heat and effects of a late night didn't quite make this one enjoyable, but got the miles in.
My training plan has been to do a number of CF Football workouts during the next month or so, and see how I've progressed. I am also going to begin outlining a more formal training program for myself. I plan to start this in earnest next week. Right now I'm combining a number of different programs since I'm training for a few different events (Fight Gone Bad in September and the Urbanathlon in October), so my programming feels a bit all over the place at times, but should be able to get a more focused program soon.
Some of the things I'd like to incorporate into my training plan for competition next year:
1) Heavier workouts (CF Football, etc.)
2) Focused strength training program (5-3-1+, etc.)
3) Olympic lift work 2x / week
4) Advanced gymnastics work 2x / week (muscle ups / pistols)
5) Better diet on the weekends
6) Metcon maintenance (CF Endurance, General Programming)
Another thing that Rudy suggested is to find a training partner to work out with a few times per week. I can only work out later at night (7 pm class or later) but know that this would be good for keeping up my competitiveness.
Friday PM, 7pm @ CFC:
Bench Press 5-3-1+ (70/80/90% of 1RM @ #225)
160-180-205(5)
Sectionals Workout #3:
5 min AMRAP clean and jerk @ #155
26 reps
My goal was 25, and this was an 8 rep improvement from 18 back in February. No failed reps here. Cleans were the limiting factor, as my legs got tired towards the end. Jerks all felt pretty easy but I can still feel an inch or two of press out on some reps. Hopefully can get up to 30+ soon.
Saturday, 8/30 @ CFC, 9 am
Back Squat 5-3-1+ (70/80/90% of 1RM @ #290)
205-235-260(1)
Weak. Just not the best strength day. Legs had felt pretty tired all week so probably just fatigue here. Did get some good technique pointers from Rudy and Randy, but still need to work on coming out fast out of the bottom.
Workout,
CF Football Workout
15 min AMRAP,
5 hang power cleans (#135)
7 CTB pullups
9 box jumps ("20)
12 full rounds + 5 power cleans
The hang power cleans felt pretty solid throughout--no failed reps and almost all of the rounds were unbroken. The volume of CTB pullups definitely got tough by the end.
Sunday, 5:30pm @ Lake Shore path
40 min run
Had a pretty late night on Saturday and a belly full of a solid brunch, but wanted to get a run in for Urbanathlon training. The 90 degree heat and effects of a late night didn't quite make this one enjoyable, but got the miles in.
My training plan has been to do a number of CF Football workouts during the next month or so, and see how I've progressed. I am also going to begin outlining a more formal training program for myself. I plan to start this in earnest next week. Right now I'm combining a number of different programs since I'm training for a few different events (Fight Gone Bad in September and the Urbanathlon in October), so my programming feels a bit all over the place at times, but should be able to get a more focused program soon.
Some of the things I'd like to incorporate into my training plan for competition next year:
1) Heavier workouts (CF Football, etc.)
2) Focused strength training program (5-3-1+, etc.)
3) Olympic lift work 2x / week
4) Advanced gymnastics work 2x / week (muscle ups / pistols)
5) Better diet on the weekends
6) Metcon maintenance (CF Endurance, General Programming)
Another thing that Rudy suggested is to find a training partner to work out with a few times per week. I can only work out later at night (7 pm class or later) but know that this would be good for keeping up my competitiveness.
Friday, August 27, 2010
Sectionals Workout #3 & Finishing Out the Week
Wednesday, 8/25:
Sectional Workout #3:
Row: 70
Box Jumps: 130
Snatches: 10
Wall Ball: 29
HSPU: 3
Total: 242
Not my best day, probably should have waited until Thursday to do this but couldn’t hold off. Got the first 50 box jumps unbroken but probably could’ve done 150 total. I tweaked my shoulder/tricep during the muscle up practice and had trouble stabilizing the snatches, which was a light weight. Knew this one wasn’t going my way but pushed through. Randy also was able to judge me and took away a number of snatch and wall ball reps--really need to make sure I don't have any wasted reps / energy.
Thursday:
I took a full rest day--didn't set foot in a gym.
Friday:
AM
Urbanathlon Training:
~1 mi run warmup to Lake Shore track
CF Endurance Workout, 10x200m run, 1 min rest in between
Tried to keep <5 sec deviation between intervals, got most around 35-40 seconds. Sprinting is definitely not a strength of mine so it was good to get out of my comfortable running pace.
~1.5-2 mi run back home
Sectional Workout #3:
Row: 70
Box Jumps: 130
Snatches: 10
Wall Ball: 29
HSPU: 3
Total: 242
Not my best day, probably should have waited until Thursday to do this but couldn’t hold off. Got the first 50 box jumps unbroken but probably could’ve done 150 total. I tweaked my shoulder/tricep during the muscle up practice and had trouble stabilizing the snatches, which was a light weight. Knew this one wasn’t going my way but pushed through. Randy also was able to judge me and took away a number of snatch and wall ball reps--really need to make sure I don't have any wasted reps / energy.
Thursday:
I took a full rest day--didn't set foot in a gym.
Friday:
AM
Urbanathlon Training:
~1 mi run warmup to Lake Shore track
CF Endurance Workout, 10x200m run, 1 min rest in between
Tried to keep <5 sec deviation between intervals, got most around 35-40 seconds. Sprinting is definitely not a strength of mine so it was good to get out of my comfortable running pace.
~1.5-2 mi run back home
Wednesday, August 25, 2010
Legging it Out
Tuesday AM Workout:
BS 3-3-3+ (65/75/85%)
190-220-250(5)
Shooting for 8-10 on the last set but legs felt heavy from the last two days of training.
CF Football WOD:
Sprint 1/2 gasser (subbed 20 cal row)
20 DB hang cleans (#50 each hand)
20 cal row
15 cleans
20 cal row
10 cleans
20 cal row
5 cleans
20 cal row
Time: 12:09
I think a half gasser would’ve taken less time than the 20 cal row, but didn’t have the space and wanted to get some rowing in. Rows were all probably around 1:10-1:15. DB cleans were relatively heavy, tried to break them up into sets of 5.
Tuesday PM--7:30pm
Urbanathlon training--24 minute run along the lake
Legs have been worked big time over the last few days, but didn't feel too fatigued until the end of the run. Really working on pushing past the fatigue, which should help during the race.
Tuesday Food:
5:30a (pre-work): protein + water
6:50a (post-work): protein + almond milk, unsweetened apple sauce
8:30a: 2 eggs, turkey bacon
10:30a: 20 nuts
12:00p: chipotle salad w/ carnitas and guac
2:00p: think thin protein bar
3:30p: jerky, nuts
6:00p (pre-run): RTD protein shake
8:30p (post-run): chicken breast, shredded cheese, plantain chips
Weight Wed. AM was ~156--right around where I'd like to be. I definitely gained a few pounds after experimenting with chocolate milk as a post-workout choice, so now trying out a blend of protein, almond milk, and unsweetened applesauce--actually tasted pretty good as a shake.
Other notes:
-After a pretty crappy night of sleep on Sunday, have gotten some solid rest the last two nights. Have been sleeping a little less than 7 hours the last few weeks, and the extra 45min-1 hour I've been getting has definitely been making a difference.
BS 3-3-3+ (65/75/85%)
190-220-250(5)
Shooting for 8-10 on the last set but legs felt heavy from the last two days of training.
CF Football WOD:
Sprint 1/2 gasser (subbed 20 cal row)
20 DB hang cleans (#50 each hand)
20 cal row
15 cleans
20 cal row
10 cleans
20 cal row
5 cleans
20 cal row
Time: 12:09
I think a half gasser would’ve taken less time than the 20 cal row, but didn’t have the space and wanted to get some rowing in. Rows were all probably around 1:10-1:15. DB cleans were relatively heavy, tried to break them up into sets of 5.
Tuesday PM--7:30pm
Urbanathlon training--24 minute run along the lake
Legs have been worked big time over the last few days, but didn't feel too fatigued until the end of the run. Really working on pushing past the fatigue, which should help during the race.
Tuesday Food:
5:30a (pre-work): protein + water
6:50a (post-work): protein + almond milk, unsweetened apple sauce
8:30a: 2 eggs, turkey bacon
10:30a: 20 nuts
12:00p: chipotle salad w/ carnitas and guac
2:00p: think thin protein bar
3:30p: jerky, nuts
6:00p (pre-run): RTD protein shake
8:30p (post-run): chicken breast, shredded cheese, plantain chips
Weight Wed. AM was ~156--right around where I'd like to be. I definitely gained a few pounds after experimenting with chocolate milk as a post-workout choice, so now trying out a blend of protein, almond milk, and unsweetened applesauce--actually tasted pretty good as a shake.
Other notes:
-After a pretty crappy night of sleep on Sunday, have gotten some solid rest the last two nights. Have been sleeping a little less than 7 hours the last few weeks, and the extra 45min-1 hour I've been getting has definitely been making a difference.
Tuesday, August 24, 2010
Mental Softness
Monday, 8/23
Usually have to be up by 4:30a on Monday mornings, so went to bed around 9:45p Sunday night. However, I had a lot of trouble falling asleep and probably laid in bed until at least 11:30p. Also ended up waking up every hour or so during the night. Needless to say, did not work out in the morning and slept in until about 6:00a.
Went for a 1 hour run on Sunday to get in some longer endurance training for the Urbanathlon, and my legs were smoked on Monday morning. Haven't run that long/far since marathon training last year. While it actually went pretty well, I could feel my legs getting heavy during the last 10 minutes of the piece.
Workout, 7pm--CFC:
Went into the box after work to give the Air Force workout from Sectionals another go. Since doing this back in February I've wanted to see how I've improved.
Strength:
Press 3-3-1+ (70/80/90% of 1RM @ #155)
110-125-140(6)
Workout:
#95 barbell
20 thrusters
20 sumo deadlift high pulls
20 push press/jerk
20 overhead squats
20 front squats
At the start of each minute, must complete 4 burpees.
Time back in 02/10: 10:59
Time 8/10: 7:36
Although this was a big improvement, I was pretty disappointed with how I held up (or rather, didn't hold up) at end of the workout. Finished the thrusters and sumos in a minute apiece, and I think the push jerks as well. Got 10 OHS in the first minute, and after the burpees went to finish the last 10. On rep 17 or 18 the barbell started getting behind me and I ended up straining my shoulder a bit but was able to finish off the set.
Then came the front squats. Before the workout I told myself that I would be able to crank these out easily to finish strong. However, when I went down for the first one my quads immediately tightened up, still pretty fatigued from the run on Sunday. I only did 4 on my first set. Although I ended up finishing, I came in behind E-Diesel and didn't get the sub-7 time.
I don't know if I've ever been more nervous/excited for a workout like that in awhile, and it definitely had a competition-like setting to it. I wanted to see where I stood, and my time would've placed 17th at the Sectional (although I'm sure everyone who did it that time could do it faster today). Once I had calmed my nerves down I went into the workout with a pretty good mindset, but basically couldn't push past that breaking point on front squats. Definitely need to learn how to go through that sticking point if I want to compete well next year.
Other notes:
-Need to work on push press/jerk technique to make sure I stand all the way up with the bar
-Need to make sure burpees don't get sloppy and feet leave the ground (depending on standard)
My time was certainly competitive for the box, but not close to Derek's sub-6, which is where I think I'll need to be eventually. It was pretty nice to be back in the box for an evening class. With my new job I've mostly been going to the 6am classes, and while it's been great I tend to have more intensity at night. I've also felt that on the workouts I do alone I find myself going through the motions sometimes instead of pushing myself further. Pretty nice to get that energy from everyone again (as well as Rudy yelling at me).
Monday Diet:
6:30a: RTD protein shake
8:30a: protein bar
10:30a: bag of jerky, small handful of nuts
12:00p: whole foods--1/2 lb blackened chicken salad, 1/4 lb chicken/peach mix
3:00p: think thin protein bar
5:30p: slices of roast beef
8:00p: protein + water + 5g creatine
8:45p: beef stew (beef + carrots), plantain chips
Usually have to be up by 4:30a on Monday mornings, so went to bed around 9:45p Sunday night. However, I had a lot of trouble falling asleep and probably laid in bed until at least 11:30p. Also ended up waking up every hour or so during the night. Needless to say, did not work out in the morning and slept in until about 6:00a.
Went for a 1 hour run on Sunday to get in some longer endurance training for the Urbanathlon, and my legs were smoked on Monday morning. Haven't run that long/far since marathon training last year. While it actually went pretty well, I could feel my legs getting heavy during the last 10 minutes of the piece.
Workout, 7pm--CFC:
Went into the box after work to give the Air Force workout from Sectionals another go. Since doing this back in February I've wanted to see how I've improved.
Strength:
Press 3-3-1+ (70/80/90% of 1RM @ #155)
110-125-140(6)
Workout:
#95 barbell
20 thrusters
20 sumo deadlift high pulls
20 push press/jerk
20 overhead squats
20 front squats
At the start of each minute, must complete 4 burpees.
Time back in 02/10: 10:59
Time 8/10: 7:36
Although this was a big improvement, I was pretty disappointed with how I held up (or rather, didn't hold up) at end of the workout. Finished the thrusters and sumos in a minute apiece, and I think the push jerks as well. Got 10 OHS in the first minute, and after the burpees went to finish the last 10. On rep 17 or 18 the barbell started getting behind me and I ended up straining my shoulder a bit but was able to finish off the set.
Then came the front squats. Before the workout I told myself that I would be able to crank these out easily to finish strong. However, when I went down for the first one my quads immediately tightened up, still pretty fatigued from the run on Sunday. I only did 4 on my first set. Although I ended up finishing, I came in behind E-Diesel and didn't get the sub-7 time.
I don't know if I've ever been more nervous/excited for a workout like that in awhile, and it definitely had a competition-like setting to it. I wanted to see where I stood, and my time would've placed 17th at the Sectional (although I'm sure everyone who did it that time could do it faster today). Once I had calmed my nerves down I went into the workout with a pretty good mindset, but basically couldn't push past that breaking point on front squats. Definitely need to learn how to go through that sticking point if I want to compete well next year.
Other notes:
-Need to work on push press/jerk technique to make sure I stand all the way up with the bar
-Need to make sure burpees don't get sloppy and feet leave the ground (depending on standard)
My time was certainly competitive for the box, but not close to Derek's sub-6, which is where I think I'll need to be eventually. It was pretty nice to be back in the box for an evening class. With my new job I've mostly been going to the 6am classes, and while it's been great I tend to have more intensity at night. I've also felt that on the workouts I do alone I find myself going through the motions sometimes instead of pushing myself further. Pretty nice to get that energy from everyone again (as well as Rudy yelling at me).
Monday Diet:
6:30a: RTD protein shake
8:30a: protein bar
10:30a: bag of jerky, small handful of nuts
12:00p: whole foods--1/2 lb blackened chicken salad, 1/4 lb chicken/peach mix
3:00p: think thin protein bar
5:30p: slices of roast beef
8:00p: protein + water + 5g creatine
8:45p: beef stew (beef + carrots), plantain chips
Monday, August 23, 2010
Weekend Recap
Saturday:
10am, CFC:
Bench Press: 3-3-3+ (65/75/85%)
145-165-190(9)
Workout:
800 m run
20 power snatches @ #75
20 burpees
400 m run
10 power snatches
10 burpees
800 m run
20 power snatches
20 burpees
Time: 17:10
Pretty disappointed with this effort. This one would normally play to my strengths, but really just felt sluggish all around. Power snatch weight was pretty light but broke it up too much during the last set and wasn't particularly fast on my reps. Runs were painfully slow, not sure if I was feeling the effects of added weight/strength or a later night on Friday than I had planned. Need to get my metcon back up in time for the FGB and Urbanathlon competitions.
Sunday:
AM, CF Football WOD, 9:40a @ CFC:
15 min AMPRAP of:
3 handstand pushups
5 pullups
7 knees to elbows
13 rounds + 3 handstand pushups
Was shooting for 15 rounds, but grip got fatigued from the back to back forearm movements. Pullups were all butterfly but again felt heavier than normal. KTEs were the hardest part--singles by the end.
PM, 6:00p, Lake Shore Path--60 minute run
Didn't track my splits, but probably averaged at least an 8:00/mile pace. Just wanted to do a longer cardio piece to test the gas tank and prep for the Urbanathlon. Haven't run that far since marathon training last year, so it felt pretty good. Got tired at the last 10 minutes but other than that felt fine and maintained a pretty nice clip.
10am, CFC:
Bench Press: 3-3-3+ (65/75/85%)
145-165-190(9)
Workout:
800 m run
20 power snatches @ #75
20 burpees
400 m run
10 power snatches
10 burpees
800 m run
20 power snatches
20 burpees
Time: 17:10
Pretty disappointed with this effort. This one would normally play to my strengths, but really just felt sluggish all around. Power snatch weight was pretty light but broke it up too much during the last set and wasn't particularly fast on my reps. Runs were painfully slow, not sure if I was feeling the effects of added weight/strength or a later night on Friday than I had planned. Need to get my metcon back up in time for the FGB and Urbanathlon competitions.
Sunday:
AM, CF Football WOD, 9:40a @ CFC:
15 min AMPRAP of:
3 handstand pushups
5 pullups
7 knees to elbows
13 rounds + 3 handstand pushups
Was shooting for 15 rounds, but grip got fatigued from the back to back forearm movements. Pullups were all butterfly but again felt heavier than normal. KTEs were the hardest part--singles by the end.
PM, 6:00p, Lake Shore Path--60 minute run
Didn't track my splits, but probably averaged at least an 8:00/mile pace. Just wanted to do a longer cardio piece to test the gas tank and prep for the Urbanathlon. Haven't run that far since marathon training last year, so it felt pretty good. Got tired at the last 10 minutes but other than that felt fine and maintained a pretty nice clip.
Friday, August 20, 2010
Long Day
Thursday:
Went to the 6am class at CFC. Got to bed about 8:45pm on Wednesday night and woke up around 4:30am--I usually never get 8 hours anymore so I felt great as I headed out.
6:00a, CFC:
Strength:
Before class did 3x3 snatch grip DL 135-145-155.
Snatch balance work. Just did a number of sets and reps at #95. Weight was pretty light for me, but I haven't really practiced this movement. Concentrated on getting down into the squat from the drop instead of easing into it. I feel like this is a big mental exercise as well, since dropping down under weight you're holding over your head doesn't feel like the most natural thing in the world. Good movement.
Conditioning
Metcon,
10 min AMRAP of 7 unbroken pullups / 7 unbroken burpees
10 full rounds + 7 pullups + 1 burpee (+#20 weighted vest)
Goal was 10 rounds, but this one was tough. Have been adding the vest to any workout with all bodyweight movements, and I think it has been paying off during other workouts. The pullups were fine, but burpees got tiring starting at the third round. The vest just seemed to suck me to the floor, so my sets were unbroken but definitely slow.
Thursday Diet:
4:45a: protein + water
7:00a: protein + water, protein bar
10:30a: 2 eggs, steak, 1/2 avocado
1:30p: potbelly's salad
5:30p: protein bar
8:30p: bag of jerky, mixed nuts
Left my place around 5:00a and didn't get back home from work until about 10:00p, so definitely a long day. Probably should have run out to Whole Foods next to my office to grab something for dinner, but was trying to finish up some work and had some snacks nearby.
Friday:
Active rest day--25 min run along the lake this morning.
Friday Diet so far:
7:00a: RTD protein shake
8:45a: protein meal bar (from my office's pantry--not paleo but like a zone bar)
10:00a: 2 eggs, turkey bacon, 1/2 avocado
1:30p: potbelly's salad
Went to the 6am class at CFC. Got to bed about 8:45pm on Wednesday night and woke up around 4:30am--I usually never get 8 hours anymore so I felt great as I headed out.
6:00a, CFC:
Strength:
Before class did 3x3 snatch grip DL 135-145-155.
Snatch balance work. Just did a number of sets and reps at #95. Weight was pretty light for me, but I haven't really practiced this movement. Concentrated on getting down into the squat from the drop instead of easing into it. I feel like this is a big mental exercise as well, since dropping down under weight you're holding over your head doesn't feel like the most natural thing in the world. Good movement.
Conditioning
Metcon,
10 min AMRAP of 7 unbroken pullups / 7 unbroken burpees
10 full rounds + 7 pullups + 1 burpee (+#20 weighted vest)
Goal was 10 rounds, but this one was tough. Have been adding the vest to any workout with all bodyweight movements, and I think it has been paying off during other workouts. The pullups were fine, but burpees got tiring starting at the third round. The vest just seemed to suck me to the floor, so my sets were unbroken but definitely slow.
Thursday Diet:
4:45a: protein + water
7:00a: protein + water, protein bar
10:30a: 2 eggs, steak, 1/2 avocado
1:30p: potbelly's salad
5:30p: protein bar
8:30p: bag of jerky, mixed nuts
Left my place around 5:00a and didn't get back home from work until about 10:00p, so definitely a long day. Probably should have run out to Whole Foods next to my office to grab something for dinner, but was trying to finish up some work and had some snacks nearby.
Friday:
Active rest day--25 min run along the lake this morning.
Friday Diet so far:
7:00a: RTD protein shake
8:45a: protein meal bar (from my office's pantry--not paleo but like a zone bar)
10:00a: 2 eggs, turkey bacon, 1/2 avocado
1:30p: potbelly's salad
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