November 9th, 2014

Sleep: 8 1/2 hours

Breakfast: 3 eggs, 1 cup of sweet potatoes cooked in coconut butter, 2 cups of raspberry/blackberry mix

1 OMB (blonde)
1 banana

A. Clean-grip deadlift, 4-4-3-3 touch-and-go building so last set is tough but crisp; 2:00 rest
265, 275, 285, 285
B1. Close-grip bench press, 2-2-2-2, 20X1; :60 rest
135, 145, 155, 155
B2. 1-arm DB row, 4 x 3-4/arm, 10X0; 2:00 rest
45# (4) each set

For 15:00:
1st minute: 2 rope climbs
2nd minute: :40 AirDyne @ moderate/high effort – not a sprint, but I want you breathing hard…
3rd minute: rest
This went well, minus the fact that I don’t use my hips at all :/ I need to work on my form!! I’ll send you a video.
For time:
750m row
100 double-unders
30 burpees

Time: 6:15
Row time: 2:56
Tripped on the 7th double under, then 93 unbroken
Burpees sucked 😀

1 chicken breast
10oz brussel sprouts
1 small apple

1 OMB (tan)
1 cup of unsweetened applesauce

3 eggs
1 cup sweet potato
2 cups of brussel sprouts with bacon, onion, garlic
2 huge chunks of dried fruit
1 cup of trader joe’s strawberry non-fair frozen dessert (made with coconut milk)
basically dairy free strawberry ice-cream without artificial flavors, dyes, and preservatives. Makes me feel better about cheating.
a very non-paleo cherry chocolate chip cookie. makes feel like I’m totally cheating.


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