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Here is the first of a few postings in regards to nutrition, training and lifestyle for a few members at CFH. The goal isn’t to intimidate you nor to have you follow their plan as prescribed. However, we hope that you can use the plan as a resource as you begin making your own choices going forward.

*Dawn is already at her desired body fat %. In order to maintain this, her nutrition plan is highly dependent on protein and extra quality fats. Dawn’s plan supports her training volume of 6 days/week. 

*By tweaking the fat intake (decreasing fat), this plan is good for someone who trains at a lower volume and whose goal is to lose weight. 

Dawn on training days:
7:30 – 2 whole eggs, 1 egg white, ½ cup pumpkin, spinach,  coffee with 1 tbsp heavy cream, 1/3 avocado
10 am – paleo muffin (ingredients are eggs, banana, coconut oil and coconut flour, cocoa, walnuts)
12 – big salad with veggies, tuna, egg whites,  ½ chicken breast, couple slices of pineapple or something like pork roast, squash soup, red pepper, apple
3 pm – apple with coconut butter, some shrimp or roast beef
4 pm workout –
6:30 – 7 pm – post WOD protein shake and banana
7:30 – ground pork and beef hash with onions, mushrooms, kale and sweet potato – rx bar or fruit 
Dawn on non-training days: 
7:30 – 2 whole eggs, 1 egg white, mushrooms, spinach,  coffee with 1 tbsp heavy cream, 1/3 avocado
10 am – paleo muffin (eggs, banana, coconut, cocoa, walnuts)
12 pm- flank steak, soup, big salad, fruit
5 pm – chicken tenders, broccoli, walnuts, apple
8 pm – protein shake, paleo crunch and/or dark chocolate
*Post questions to comments on Facebook!

“Filthy Fifty”  (25 minute cap)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (SUB GOOD MORNINGS) 
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

-Scale accordingly in order to finish in 20 minutes.

There are a bunch of way you can scale this workout:

-Lower Reps (30 per, 20 per, etc)

-Time cap on each movement: 2 minutes per movement (10 movements)

2 minutes per movement allotment. Accumulate 50 reps or as many reps as possible in the 2 mins.

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