Happy Fourth of July! Here is a an @Home WOD for you to do today.
- 10-9 8 reps of Jumping Lunges / Plyo Push Ups / V-Ups
- Sprint to the end of your street (estimate 200m – about 30 seconds of running)
- 7-6-5 reps of Jumping Lunges / Plyo Push Ups / V-Ups
- Sprint the same distance
- 4-3-2-1 reps of Jumping Lunges / Plyo Push Ups / V-Ups
- Sprint the same distance
Sunday’s Points –
Food – 2 Primal Meals (1 Grass Fed) – 1 Non Primal Meal = +1
Drink – You know what happened here = -5
Sleep = +2
Supp = 0
CF = 0
Total = -2
Week’s Total = (-3)
food- 3 primal meals, 3 primal snacks (grass fed, wild caught fish)- 4
drinks- 1 coffee, 1 wine, water
supplements- epa-1
sleep- 9 hours- 3
total- 8
7 day total- +42
Yesterday=epic fail.
1 primal meal +1
Drinks=42 wines/beers/ other stuff -5
supplement-+1
sleep–1 (kids were up at 4:30 AM)
day total=-3
Week total=13
WEEK 1 TOTAL (INCLUDING GYM)
23 Points
Sunday’s points:
Food: 3 Primal Meals = +3
Supp: 2.4 Grams EPA = +1
Drinks: 2 coffee + 2 wine = 0
Sleep: 7.5 hrs = 1
Total: +5
Weekly Total (6/27-7/03) = 46
I’m on vacation (day 3) and this is very hard but keeping me on track. I even did a WOD with CrossFit Inspire in Avalon, NJ this morning. I’ll save the at home WOD for tomorrow. Keep up the good work!
I think there is some confusion over scoring for supplementation and eating a wild source of meat. This is an either or situation. We want you ingesting Omega 3’s, so you can either get them from thing likes grass fed beef or wild salmon, or you can supplement with fish oil. So, if you eat a wild source of meat, you get +1 or if you supplement with over 2 grams of EPA, you get a +1. If you do both, you still only get a +1. Max points per day are 7 (3 from food, 1 from either wild meat or supplementation, and 3 from sleep) 7*7=49 + 5 from gym = 54. Max points per week are 54. Hopefully this clears up any confusion.
ok then my total points for the week are 41
3 primal meals = +3
1 absurdly non-primal meal = -2
1 grass-fed source = +1
9 hours sleep = +2
Total = +4
Week 1 total = +31
Don’t know if I need to leave my week’s total on this page/date. I left it on yesterday’s page, but here is a repeat:
Sunday:
Meals: 3 primal meals +3
Sleep: (8.5 hrs.) +2
Drinks: (water, 2 cups coffee, 2 glasses of red wine) +0
Supplementation: +1
1 small dish ice cream (yum….pistachio!) -1
Total: +5
Total for week: 5+4+3+6+5+5+5 =33 + 3 CF WODs = total 36
Food 3
Supp 1
Drimks -5
Sleep 1
Total 0
So for 7/3 my points were
3 Primal meals (+3) + 1 Non-primal post-wedding disaster (-2)
Sleep=1 and surprisingly, Drinks=0 (points… thanks for those 2 freebies!)
Total: +2
Total for week: +26
Food: 3 primal
Drinks:0
Supp:1
Sleep:9 hours 2
Total:6
primal +3
nonprimal – 2
sleep +2
1 coffee +0
total: 3
week total 28 +5 (crossfit) = 33 weekly total
Primal Meals: 3+1 =4pts
Sleep: 8 hrs = 2pts
Tea: 0pts
Wine: 0 glass = 0pts
Gym count for this week: 0 days
Total: 6pts