Acton Plan for October

Todays WOD

CFWU x 3


CrossFit Certification Preparation Plan

28 Sept – 2 Oct 07
Active Rest. Complete the WOD’s at sub maximal weight and/or time.

3 Oct 07 – 26 Oct 07
Back to Regularly Scheduled WOD’s as posted on CrossFit.com

5 Oct 07
London Knights Game – 4 Pints

6 Oct 07
Thanksgiving dinner – 2 Pints

13 Oct 07
Cranberry Festival – 8 Pints

14 Oct 07 – 29 Oct 07
No Alcohol

Daily Activity (As work Schedule Permits)
0630 hrs – Reveille
0630 hrs – 0730 hrs – Breakfast and work prep
0800 hrs - WOD at Base Gym
0930 hrs – In Office for work, Snack
1200 hrs - 1300 hrs – Lunch
1530 hrs - Snack
1600 hrs – 1645 hrs - Base Gym for skill work (Snatch, TGU, Cleans,Thrusters, Handstands, and Stretching, Sprints)
1730 hrs -1800 hrs – Supper
1800 hrs -2100 hrs – Personal Admin
2100 hrs – 0630 hrs – Lights Out
*(Rest Days will be sleep in Days and timings will adjust accordingly)*

Do Not’s
No Peanut Butter at anytime!
No Cereal at anytime
No Staying up late
No Alcohol on off nights
No Tobacco

Do’s
Meet with Dave 1 x per Week for updates and training tips
Drink 5 Liters of Water per day
Follow Zone Diet (4-2-4-2-4-2)
Keep accurate records of training and eating
Stretch
Drink more Green Tea
Take Fish Oil
Take Multi-Vitamins
Ensure Lights Out
Ensure Reveille enforced
Research CrossFit (Read CFJ)
Let Amy know my plan

Sample Days Meals

Breakfast
4 Eggs with 1 Tsp Olive Oil
.5 Cup Salsa
9 Almonds
.5 Slice of Toast
1 Orange / Apple

Snack
.5 Cup Cottage Cheese
6-9 Almonds
Apple / Orange

Lunch
4 OZ Tuna with Mayo
1 Piece of Multigrain Bread
Tomato and Cucumber
2 Cups Broccoli
6-9 Almonds

Snack
Zone Bar

Supper
4 OZ Chicken Breast
Spinach Salad with Celery, Tomato, Avocado, Cucumber.
Olive Oil + Vinegar
Croutons

Snack
2 OZ Lunch Meat
1 Slice of Bread
.5 Avacado


This is a work in progress. I thought that by planning this out I will have a road map to help me get to where I want to be. I fully expect that there will be days that there is no way I will be able to follow this template. This is by no means an exhaustive list and I am sure I have missed things and forgot important points. I am also sure that as I sit here without the aid of the food guide for the zone some of my measurements are not exact. Feel free to leave comments and suggestions. Do not condescend and belittle my efforts.