Thurs

Exercise:

• Bike commute
• 7:30pm Crossfit - FS, 15 cleans + 45 burpees

8:30am -

20 cherries
7 maple sausage reduced fat + vegs (broccoli, turnips + turnip greens, onions)
black coffee

12pm:  Was out of yams, so had 1 serv apple chips instead

• 4 oz rotisserie turkey
• leftover collards recipe
• 1 serv apple chips
• 1 nectarine

3pm - 1/2 cp (nuts, dried berries)

2x coffee + 2 tsp milk

5pm - Nectarine

9:15pm - So tired after getting home from crossfit, and not very hungry.  Something I ate has been making me uncomfortable all day.  So i grabbed foods I thought would be approved.  Was too tired to make the chicken I planned.

• 1/2 coco water
• 20 cherries
• 1 greek yogurt minus 2 tbsp
• 1/2 cp leftover veggies from breakfast
• 2 turkey patties with dijon mustard.

Weds

Exercise:

• Bike commute
• 1/2 CF at the gym: OHP, pull-up work, tabata row.

Forgot to eat my fruit this morning
8am -

• 3 eggs
• southern collards / kale w bacon, onions, garlic... 1/2 batch
• black coffee

11:30am - Leftover beef and collards

12:30pm - Dried apple chips...

3:30pm - 1/2 cp dried fruits and nuts.

7:30pm -
Western omelet

smoothie: 16 cubes mango, frozen strawberries i didn't eat this morning, tons of kale, added 1 serv coco water so it'd mix

Tues

Exercise:

• Bike commute
• 8:15am - 2000yd swim
• 6:30pm - crossfit - filthy fifty

6:30am - Paleo PBJ
Black coffee

10:30am - 

• Coffee, 2 tsp milk (I only had half my regular coffee for breakfast)
• jerky
• nectarine

12:30pm - 4 oz chicken wiht deli veggies. 1.16lbs
20 grapes
balsamic and olive oil

3pm - plain greek yogurt, 10 almonds
4pm - coffee plain
5pm - hungry!

8:15pm - 1/2 of beef & curry - with yellow summer squash, collards, and some onion
  - 1 yam
  - 20 cherries.

Mon

exercise:

• 11am - 2.75 mi easy jog
• 5:30pm crossfit OHS, snatch, wall ball

9:30am -
4 eggs, 4 pc bacon, 1 cp collards, 1 cp onion and bell pepper, measured my bacon grease

1 banana

Black coffee



1:30pm - chicken salad with zucchini and bell pepper mixed in
 22... banana chips... same as plantain chips?
 20 grapes

3:30pm - jerky, nectarine
4:30pm - greek yogurt, 10 almonds

7pm , 4oz rotisserie turkey, bell pepper; yam w cinnamon;

and a sm bowl of cherries (20 cherries)

Shop list for Mon-Thurs

Coffee filters

Produce

Banana

Fruit iiiiiiii. - apple peach plum

20 grapes

Collards 1 bag

Kale 1 bag

Yam

Bell peppers 2

Fresh onion, celery

Frozens 

4 cp frozen veg -> maybe go fresh broccoli, squash?

Frz? Sm serve celery onion

Frozen peppers

Frozen onion

frozen mixed berries, strawberries (already have)

Frozen mango

Dairy

Eggs

Greek yogurt - ii

Meats

Bacon

1 package Turkey burgers

1 lb free range beef

Maple sausage links

3 Chicken breasts

Rotisserie chicken

Aisle

Jerky

Raw almonds

Nut butter

Plantain chips ii

Dijon mustard

Chicken broth

Lite coconut milk

Pineapple juice

mon

7:45am:

• 2 eggs
• 2 tbsp cheese
• 3 cp coffee, lgiht cream
• bowl of grapes

Upcoming training

If it's not obvious, i have a very inconsistent, chaotic schedule.

Upcoming training:

This week

• will be introducing ~2 two-a-days.  CF + swim.   Hopefully on ~Mon, ~Thurs
• M-F CF
• M-F bike commute
• Sat: Not sure if i'll do a long ride or not.  
• Sun: ocean open water swimming 

Upcoming events/goals

• Get my strict pull-ups back by Sept.
• Aug 4 - Salem 1mi swim (maybe)
• Aug 10-11 - Climb (hike) a 14er (maybe 2?) in Colorado
• Aug 24 - Swim and Fin 2mi swim.  (maybe) 
•