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March 19...

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March 19...

Post  Patti on Sun Mar 20, 2011 12:43 am

Awesome Saturday...congratulations and thanks to all the COP athletes who competed today at Crossfit Lions in the WOD for sectionals. It was an honor to witness your drive and passion for Crossfit, totally inspired me!

Usual morning cocktail!

Breakfast - Shake
Workout
Snack - Roast bison, yam, nuts
Lunch - Elk sausage hash (see resource section)
Dinner - Beef curry over a bed of kale/greens, nut bar
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Patti

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Re: March 19...

Post  Popeye on Sun Mar 20, 2011 1:14 am

U/A- supplements
9:30- coffee
Post work out shake + BCAA (11:15)
+
Meal1 (2:30)- Milestones with 20 of the best people ever:D Steak and eggs+ side of fruit.
+
Awesome deeeep after noon nap:sleep:
+
Meal 2-(9:00) Stirfry beef and broccoli
+
Meal 3 (10:30) 4-6 Paleo muffins (still baking in oven... this is an estimate, probably 6 cheers )

-----------------------------------------
Lower umbilical score to 9, @ 155 lb and Increase work capacity.
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Popeye
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Re: March 19...

Post  Alexi on Sun Mar 20, 2011 2:42 am

Freakin awesome watching and cheering for y'all this morning! TREMENDOUS effort out there today!

UA: Lemon water and fish oil
Breakfast: lettuce wraps filled with: steamed spinach + sauteed smoked turkey + yam
Snack: Patti and Shannon you guys were also my heroes for sharing your delicious desserts, fat bar was AMAZING! 1 fat bar + 2 Patti paleo muffins
Breakfast #2: 3 eggs + bacon + ham + fruit + oj and seltzer
Snack: COCONUT WATER!!
Dinner: Grilled chicken breast + minced pork + small iceberg lettuce salad
Snack: Handful of almonds and 4 strawberries
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Alexi

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Re: March 19...

Post  Erin on Sun Mar 20, 2011 3:01 am

Thanks to all the COPers that came out to cheer! It's much appreciated Very Happy Great job competition crew!
Felt a little low on water today. Maybe 2 litres today.

9am) 3 eggs, 4 bacon, smoothie of banana, blueberries/blackberries, kale, sun is shining green superfood

3pm) Milestones - california salad (no goat cheese) with salmon and a cheat with the candied pecans. yum. a bite of a fat bar.

5pm) apple, walnuts, gojis/mulberries

9pm) The best ginger beef & broccoli stirfry ever! and 4 paleo muffins Neutral
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Erin

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Re: March 19...

Post  jjnoel on Sun Mar 20, 2011 4:45 am

Meal 1 + Patti's AWESOME paleo muffin + fat bar + green tea

Meal 2 + Lara bar + my paleo muffin + vanilla protein shake with cocoa

Meal 3 + Paleo meatloaf + squash + my paleo muffin

Meal 4 + beef + sweet potato fries with mayo

Meal 5 + ribs + chicken breast + mushrooms and onions

Meal 6 + beef sausage + MY LAST paleo muffin NOOOOOOO

I was hungry today
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Anthony C's Food Journal

Post  LilThun on Sun Mar 20, 2011 11:44 am

9:30 Coffee 1 cup
L-Glutamine 5g
Fish Oil 1 tbsp
Vitamin D 1000 iu
BCAAs 4 tablets
10:30 Egg 3 scrambled
Apple 1 whole
Hazelnut Butter 2 tbsp
11:00 Coffee 1 cup
14:00 Chicken 1 breast
Arugula Large Bowl
Avocado 1 whole
Cucumber 1/2 whole, large
Olive Oil 1 tbsp
15:30 Coffee 1 cup
19:00 Bison Tenderloin
Fried Onions 1 whole, small
Carrots 2
Arugula Large Bowl
Olive Oil 1 tbsp
Blueberries 2 handfuls
Hazelnut Butter 3 tbsp
Zinc 22.5mg
Magnesium 50mg
Fish Oil 1 tbsp
BCAAs 4 tablets
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LilThun

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Age : 31
Location : Gastown

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Re: March 19...

Post  RobynS on Sun Mar 20, 2011 12:01 pm

Thank you so much COP crew for coming to cheer us on !!!!! What a great day it was Very Happy

Preworkout: 3hrs.before: 1 muffin, leftover ground chicken curry/ cup of blueberries

Noon workout!
Post workout : whey shake/1/2banana/blueberries/greens/BCAA's/coconut milk

2pm Lunch: Milestones- Omelette/fruit

5pm: 1 pear/tiny bowl of ground chicken curry

Dinner: 1 lamb sausage on Steamed veggies/ almond butter/ and bites of crumbled
muffins.

Today going to make muffins with hazelnut flour.. anyone try this?..Curious.
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RobynS

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Re: March 19...

Post  Stephanie on Sun Mar 20, 2011 4:33 pm

RobynS wrote:Thank you so much COP crew for coming to cheer us on !!!!! What a great day it was Very Happy

Preworkout: 3hrs.before: 1 muffin, leftover ground chicken curry/ cup of blueberries

Noon workout!
Post workout : whey shake/1/2banana/blueberries/greens/BCAA's/coconut milk

2pm Lunch: Milestones- Omelette/fruit

5pm: 1 pear/tiny bowl of ground chicken curry

Dinner: 1 lamb sausage on Steamed veggies/ almond butter/ and bites of crumbled
muffins.

Today going to make muffins with hazelnut flour.. anyone try this?..Curious.

Hi Robyn,

I made the berry paleo muffins you posted but used half walnut flour (just ground up my own walnuts) and half almond flour. THe muffins were a bit more cake like, but really nice taste.
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Stephanie

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Re: March 19...

Post  Stephanie on Sun Mar 20, 2011 4:40 pm

Sorry to have missed the comp in North Van. I'm sure you all killed it!

Didn't get a chance to post yesterday...I think I didn't pretty well though and still feeling great. Resting a lot this weekend...sleeping in, going to be early.

Breakfast - 2 eggs scrambled with red onion and 1/2 spicy pork sausage, 2 pieces of bacon, small green drink w/frozen berries, coconut milk, emergen c.

Went to yoga and aftwards had a can of coconut water, 2 turkey pepperoni, handful of almonds, paleo muffin - this was all broken up over about an hour period as I had my mani/pedi Very Happy

Approx 2L water, large green tea

Dinner - salmon steak on the BBQ, baked yams, veggie stirfry (brocolli, bok choy, mushrooms, onion, garlic, ginger, cooked in veggie broth).

One glass of tequila w/ loads of limes
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Stephanie

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Re: March 19...

Post  Thor on Sun Mar 20, 2011 5:43 pm

morning shake

comp.

coconut water post comp.

late lunch with some awesome people was bacon eggs sausage and fruit.

dinner was roast bison with lots o veggies

snack was lara bar and nuts


consumed a solid 4litres of water today. needed it!



thanks a ton to everyone who came out! LOVING the support!!!

-----------------------------------------
GOALS:
to win... and find a better nutritional balance on the way. sleep better. to wakeup feeling refreshed and not groggy. Basically to reap the benefits of eating paleo, while trying to win.

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Thor
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Re: March 19...

Post  Shannon on Mon Mar 21, 2011 11:04 am

Breakfast - Shake
Workout
Snack - Roast bison, yam, nuts
Lunch - Elk sausage hash
Dinner - Beef curry over a bed of kale/greens, nut bar

oh yah and morning cocktail - F. oil, lemon and water
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Shannon

Posts : 24
Join date : 2011-03-06

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Re: March 19...

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