CrossFit Wod Tracking Journal

SUCCESS JOURNAL
School of Elite Fitness

To us, fitness is a state of mind, way of being. It shows up in the way you
talk, walk, sleep, eat, work, play, dress and relax. It is the physical
embodiment of the character traits of honor, courage, confidence,
discipline, integrity, responsibility, dedication, and joy. It is also instrumental
in reducing the immediate and cumulative effects of stress and anxiety.
We’ve found that the fitter a person is, the more he/she is physically able
to do the things that bring joy and fun to life – everything from feeling
strong, confident and energetic through your normal work day, running
around with your kids, being physically active and playing sports, to
traveling to remote corners of the earth. Being physically fit is inspiring,
feels good, enriches your life, and adds both years to your life, and life to
your years. People that are fit seem to have a clearer, more optimistic view
of life. For us, the bottom line is this: Fitness allows you to live your best.
This Journal Belongs To

How to use CF CLASSES:
• Come often, and early (5 minutes in advance) every week. 3x or more/week for best results.
• Sign in for class
• ATTITUDE - Cheer others on, clap and give high 5’s – it will improve YOUR results!
• Be responsible.
• Choose weights according to your ability AND mindset that day.
• Stay alert, awake, and fully engaged in class.
• Pick up after yourself – re-rack weights, put away boxes, re-hang rubber bands.
• Clean up after yourself - bring a workout towel, and wipe the floor with disinfectant
and a mop after your workout.
• Be honest with your numbers both in the Success Journal and in times / reps in class.
• Create a plan to train CF style at home.
• Use the web site daily to watch for upcoming info, workouts, and posting comments.
• Participate in all seminars and events – they will really help your training.
How to use your CF Primary Coach:
• Your coach is your primary point of contact at CF
• Use him/her for:
- all health/fitness/nutrition questions, concerns, problems
- progress checks and accountability (showing up, diet, goals)
- before/after pictures
- goal identifying and setting
- administrative changes to your membership
How to use CF Skill Clinics:
• Periodic skill clinics will be scheduled by your primary coach
• Show up to a clinic as regularly and as often as you can
How to use THE SUCCESS JOURNAL:

• Bring it to every class without fail. If it’s worth doing, it’s worth writing down.
• Fill it out after the workout – be specific with each appropriate area.
• Track what you do when you’re not with us – write your workouts, progress, challenges
and epiphanies **VERY IMPORTANT**
• Use every page and field – just because you don’t like to track something doesn’t mean
that it’s not important. Remember that if it’s not written down, it doesn’t exist!!
• Read the quotes – the people we reference are seldom wrong – come up with your own
and let us know so we can put up on the site!
Quotes / Inspiration
“Commitment spawns success. Only by redoubling our efforts do we best succeed.

Expecting success to motivate our efforts is the loser’s gambit.”
- Greg Glassman, founder of CrossFit
“There's a difference between interest and commitment. When you're

interested in doing something, you do it only when circumstance permit.
When you're committed to something, you accept no excuses, only results.”
- Author Unknown
“Performance is directly correlated with intensity.

Intensity is directly correlated with discomfort.”
- Greg Glassman
“Have fun screwing up…it means you are removing your ego from the problem.”
- Greg Glassman
“Hiding from your weaknesses is a recipe for incapacity and error.

The magic is in the movement, the art is in the programming, the
science is in the explanation, and the fun is in the community.”
- Greg Glassman
“Obstacles are those frightful things you see when you take your eyes off your goals.”
- Henry Ford
“Pain is weakness leaving the body.”

- Anonomous
“There are no limits. There are plateaus, but you must not stay there, you
must go beyond them. A man must constantly exceed his level.”
- Bruce Lee
“It’s not whether you get knocked down; it’s whether you get up.”
- Vince Lombardi
“The greater the obstacle the more glory in overcoming it.

- Confucius
“To strive, to seek, to find, and not to yield.”

- Alfred Lord Tennyson
“Never, never, never give up.”

- Winston Churchill
“Failure is the opportunity to begin again more intelligently.”
- Henry Ford
“When you get to the end of your rope, tie a knot and hang on.”
- Franklin D. Roosevelt
"Whether you think you can or you can't, you're right.”

- Henry Ford
“Unless a man undertakes more than he possibly can do, he will never do all that he can.”
- Henry Drummond
“Fortune favors the brave.”

- Publius Terence
“The greatest mistake you can make in life is to be continually fearing you will make one.”
- Elbert Hubbard
“If there is no struggle, there is no progress.”

- Frederick Douglass
“If we did the things we are capable of, we would astound ourselves.”
- Thomas Edison
“Do or do not. There is no try.”

- Yoda
“Character isn't inherited. One builds it daily by the way one

thinks and acts, thought by thought, action by action.”
- Helen Gahagan Douglas
“Start by doing what's necessary, then what's

possible, and suddenly you are doing the impossible.”
- Francis of Assisi
“Don't let what you can't do interfere with what you can do.”
- Anonymous
“Courage is resistance to fear; mastery of fear - not absence of fear.”

- Mark Twain
“There are two mistakes one can make along the road to truth
- not going all the way, and not starting.”
- Buddha
“The true measure of a man is not how he behaves in moments of comfort and
convenience but how he stands at times of controversy and challenges.”
- Dr. Martin Luther King Jr
“Many of life’s failures are people who did not realize how close they were to success
when they gave up.”
- Thomas Edison
“If you want to increase your success rate, double your failure rate.”
- Thomas Watson, Sr
“Success is going from failure to failure without losing your enthusiasm.”

- Winston Churchill
“People often say that motivation doesn't last. Well, neither does bathing - that's why
we recommend it daily.”
- Zig Ziglar
“Things may come to those who wait, but only the things left behind by those who hustle.”
- Abraham Lincoln
“Winners expect to win in advance. Life is a self fulfilling prophecy.”

- Unknown
“Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make
the fly any more dead, but the rest of the flies sure sit up and take notice.”
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC
“There's a difference between interest and commitment. When you're

interested in doing something, you do it only when circumstance permit.
When you're committed to something, you accept no excuses, only results.”
- Author Unknown
CrossFit "Girls"
“Angie” Date Time Notes
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
“Annie” Date Time Notes

50-40-30-20-10 Rep Rounds
for time:
Double Unders
Sit-ups (anchored)
“Barbara” Date Time Notes

5 Rounds for time w/ exactly
3m rest between rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Score each round & total
time to complete WOD
“Chelsea” Date Time Notes

Complete 1 round every
minute on the minute of:
5 Pull-ups • 10 Push-ups
15 Squats
*Score # of rounds
completed on time, + any
additional rounds
completed in the 30 min*
“Cindy” Date Time Notes

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats
“Diane” Date Time Notes

21-15-9 Rep Rounds for time:
Deadlift (225/155#)
Handstand Push-ups
CrossFit "Girls"
“Elizabeth” Date Time Notes
Clean (135/95#)
Ring Dips
“Eva” Date Time Notes

5 Rounds for time:
800m Run
30 KBS (32/20kg)
30 Pull-ups
“Fran” Date Time Notes

Thrusters (95/65#)
Pull-ups
“Grace” Date Time Notes

30 Reps for time:
Clean & Jerk (135/95#)
“Helen” Date Time Notes

3 Rounds for time:
400m Run
21 KBS (24/16kg)
12 Pull-ups
“Isabelle” Date Time Notes

30 Reps for time:
Snatch (135/95#)
CrossFit "Girls"
“Jackie” Date Time Notes
For time:
1,000m Row
50 Thrusters (45/45#)
30 Pull-ups
“Karen” Date Time Notes

For time:
150 Wall Ball (20/12#)
“Kelly” Date Time Notes

5 Round for time:
400m Run
30 Wall Ball (20/12#)
30 Box Jumps (24")
“Linda” Date Time Notes

(aka "3 bars of death")
For time:
10-9-8-7-6-5-4-3-2-1 Rep Rounds
of
Deadlift (1 1/2BW)
Bench Press (BW)
Clean (3/4BW)
“Lynne” Date Time Notes

5 Rounds of Max Reps:
Bench Press (BW)
Pull-ups
*Score BP reps +
pull-ups reps = total reps*
“Mary” Date Time Notes

AMRAP 20:
5 Handstand Push-ups
10 1-Leg Squats
15 Pull-ups
CrossFit "Girls"
“Nancy” Date Time Notes
5 Rounds for time:
400m Run
15 Overhead Squats (95/65#)
“Nicole” Date Time Notes

AMRAP 20:
400m Run
Pull-ups (max reps)
*Score # of pull-ups in each
round & total # of pull-ups*
CrossFit "Heroes"
“Badger” Date Time Notes
3 Rounds for time:
30 Squat Cleans (95/65#)
30 Pull-ups
800m Run
“Daniel” Date Time Notes

For time:
50 Pull-ups
400m Run
800m Run
21 Thrusters
400m Run
50 Pull-ups
“Danny” Date Time Notes

AMRAP 20:
30 Box Jumps (24"")
20 Push Press (115/75#)
30 Pull-ups
CrossFit "Heroes"
“DT” Date Time Notes
5 Rounds for time:
12 DL (155/115#)
9 Hang Power Cleans
(155/115#)
6 Push Press (155/115#)
“Erin” Date Time Notes

5 Rounds for time:
15 DB Split Cleans (40/25#)
21 Pull-ups
“Griff” Date Time Notes

For time:
800m Run
400m Run Backwards
800m Run
400m Run Backwards
“Hansen” Date Time Notes

5 Rounds for time:
30 Kettlebell Swings (32/20kg)
30 Burpees
30 GHD Sit-ups
“Jason” Date Time Notes

For time:
100 Squats • 5 Muscle-ups
“Josh” Date Time Notes

For time:
21 Overhead Squats (95/65#)
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
CrossFit "Heroes"
“Joshie” Date Time Notes
3 Rounds for time:
21 Right-Arm DB Snatch
(40/25#)
21 L Pull-ups
21 Left-Arm DB Snatch
21 L Pull-ups
“Mr. Joshua” Date Time Notes

5 Rounds for time:
400m Run
30 GHD Sit-ups
15 DL (250/165#)
“JT” Date Time Notes

Handstand Push-ups
Ring Dips
Push-ups
“Michael” Date Time Notes

3 Rounds for time:
800m Run
50 GHD Hip Extensions
50 Sit-ups
“Murph” Date Time Notes

For Time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
“Nate” Date Time Notes

AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
CrossFit "Heroes"
“Randy” Date Time Notes
75 Reps for time:
Power Snatch (75/55#)
“Ryan” Date Time Notes

5 Rounds for time:
7 Muscle-ups
21 Burpees
“Tommy V ” Date Time Notes

For time:
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
“Tyler” Date Time Notes

For time:
7 Muscle-ups
21 Sumo-deadlift High-pulls
(95/65#)
Benchmark WODs
“Baseline” Date Time Notes
For Time
500 Meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Benchmark WODs
“Bear Complex” Date Time Notes
5 Rounds for Max Weight:
1 Round is 7 cycles through:
1 Power Clean • 1 Front Squat
1 Push Press • 1 OHS
1 Back Squat • 1 Push Press
*only set bar down between rounds*
**increase/decrease the weight each
round until you determine the max
weight possible to complete a round
without putting the bar down**
“The Chief” Date Time Notes

5 Rounds:
AMRAP 3 w/ 1m Rest:
3 Power Cleans (135/95#)
6 Push-ups
9 Squats
“Fight Gone Bad” Date Time Notes

Complete as many reps as possible
of each movement for 1-minute:
Wall Ball (20/14#)
Sumo-deadlift High-pulls (75/55#)
Box Jumps (20")
Push Press (75/55#)
Row (calories)
*at the end of 1 round (5-min.), take a
1-min. rest - repeat for a total of 3 rounds*
**score total reps for workout**
“Filthy Fifty” Date Time Notes

For time:
50 Box Jumps (24/20#)
50 Jumping Pull-ups
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45/35#)
50 GHD Hip Ext
50 Wall Ball (20/12#)
50 Burpees
50 Double-Unders
“GI Jane” Date Time Notes

For time:
100 Burpee Pull-ups
Benchmark WODs
“Jedi Master” Date Time Notes
For time:
50 Box Jumps (20"")
45 Pull-ups
40 DB Thrusters (35/25#)
35 KBS (24/16kg)
30 Planche Push-ups
25 Double Unders
20 FS (115/75#)
15 Burpees
10 TGUs (45/30#)
5 Muscle-ups
“Nasty Girls” Date Time Notes

3 Rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans
(135/95#)
“Quarter Gone Bad” Date Time Notes

5 Rounds for Total Reps:
15 seconds - Thrusters (135/95#)
• 45 second rest •
15 seconds - Weighted
Pull-ups (50/15#)
15 seconds - Burpees
“Roving Bear” Date Time Notes

5 Rounds for time:
Using Dumbells (35/25#) do
4 Walking Lunges
7 Squat Cleans
4 Walking Lunges
7 Front Squats
4 Walking Lunges
7 Push Press
4 Walking Lunges
7 Jerks
“Squat Ladder” Date Time Notes

Using a 45# barbel do 1 squat
in the 1st min, 2 squats in
the 2nd min… until you
can no longer complete
the required work in
the minute alotted
R1-10 Overhead Squats

R11-20 Front Squats
R21+ Back Squats
Benchmark WODs
Tabata "Something Else" Date Time Notes
20s work/10 rest for
32 consecutive rounds of:
Pull-ups
Push-ups
Sit-ups
Squats
*Score total # or reps*
Tabata "This" Date Time Notes

20s work/10s rest
for 8 rounds -
1m rest between exercises:
Row (cal)
Squats
Pull-ups
Push-ups
Sit-ups
*score is TOTAL of LOWEST
round score for each exercise*
“Vortex Plus” Date Time Notes

1.5 Mile Run for time:
Every minute on the minute,
alternate between
15 Push-ups & 15 (2 count)
Jumping Lunges.
Continue until you've
completed the 1.5 mile
run, or become stuck
in the Vortex.
“2008 CFG Date Time Notes

Burpee/DL WOD”
5 Rounds for time:
5 Burpees
10 Deadlifts (275/185#)
“2009 CFG SoCal Date Time Notes

Regionals WOD 1”
6 Rounds for time:
30 Squats
10 Chest to Bar Pull-ups
5 Power Clean & Jerks
(155/105#)
**anyway overhead**
Weightlifting Benchmarks
1RM Deadlift
Date Max Weight Notes
1RM Back Squat

1RM Front Squat

1RM Overhead Squat

1RM Bench Press

1RM Shoulder (strict) Press
1RM Push Press

1RM Jerk
1RM Clean
1RM Clean & Jerk

1RM Snatch
1RM Turkish Get-up

Gymnastic Benchmarks
Push-ups
Date Reps Notes
Pull-ups
Date Reps Notes
Dips/Ring Dips
Date Reps Notes
Muscle-ups
Date Reps Notes
Max Squats in 2 Minutes

Date Reps Notes
Max Sit-ups in 2 Minutes

Date Reps Notes
Max Burpees in 2 Minutes

Date Reps Notes
Handstand Hold
Date Time Notes
Handstand Push-ups
Date Reps Notes
Handstand Walk
Date Distance Notes
L-Sit Hold
Date Time Notes
Tabata Squats
Date Time Notes
MetCon Benchmarks
Double Unders
Date Time Notes
500m Row
Date Time Notes
1,000m Row
Date Time Notes
2,000m Row
Date Time Notes
400m Run
Date Time Notes
800m Run
Date Time Notes
MetCon Benchmarks
1 mile Run
Date Time Notes
5k Run
Date Time Notes
10k Run
Date Time Notes
Workout of the Day
Date: / / Class/Time Coach:
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Rating (1-10):_________ Sleep (Hours): _________ PR? (Y/N): _________

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Daily Food Journal
Day/Date: Zone Block (circle)
Meal (B/L/D) Meal Descriptions in Detail PROT CARB FAT H2O

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:
Activity: Total Daily Blocks

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
Total Blocks:
12
Snack
time
Total Blocks:

PROT CARB FAT
Notes:
Daily Food Journal

Breakfast
1
time
Total Blocks: 2
3
Snack
time 4
Total Blocks:
5
Lunch
time 6
Total Blocks:
7
Snack 8
time
Total Blocks: 9
Dinner 10
time
11
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time 4
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time 6
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PALEOLITHIC DIET
What is Paleo?
The modern dietary regimen known as the Paleolithic diet (abbreviated paleo diet or paleodiet),
also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet. It is a
nutritional plan based on the presumed ancient diet of wild plants and animals that various human
species habitually consumed during the Paleolithic Era—a period of about 2.5 million years duration
that ended around 12,000 years ago with the development of agriculture.
As a general rule, paleo foods are foods that don’t require any kind of advanced processing to be
made edible. This leaves a wide variety of foods available like meat, fish, poultry and game; veg-
etables, nuts and seeds, fruit, and most naturally occurring fats and oils. What it rules out is most
packaged, processed foods, dairy, any kind of grains or starches and legumes (mostly beans, peas,
lentils and the like, but also extending to peanuts which is not technically a nut). All cooking methods
are allowed, but most curing and preserving methods, which typically involve a large amount of
salt and other chemicals, are discouraged.
Many people report favorable improvements in performance after “going Paleo”, even if it is just
one part of Paleo. Any of the steps below are generally good for your health and diet… feel free to
customize your Paleo Diet to eliminate the things you want to or are most sensitive to and keep in
your diet the others. For instance, some people just eliminate wheat, thus are “gluten-free Paleo”.
3 Steps to Paleo:
Step 1: Eliminate wheat from your diet and increase your consumption of vegetables, fruits, nuts
and seeds. This can be a challenge since it means eliminating things like bread, cereal,
and pasta from your diet.
Step 2: Eliminate Dairy from your diet. Increase your protein consumption.
Step 3: Eliminate all other starches (corn, rice, beans, etc).

NUTRITION - Your Foundation
“Eat meat & vegetables, nuts & seeds, some fruit, little starch and no sugar.”
- Greg Glassman
THE ZONE
What is the Zone?
The Zone diet is a balanced approach to eating. When eating in the Zone your body is in proper
hormone and caloric balance. In this place the human body is most efficient and doesn’t store
excess fat. Eating a balanced diet means each meal is comprised of 40% carbohydrates, 30%
protein and 30% fat.
3 STEPS TO THE ZONE

Step 1: What is a block?
A block is the Zone unit of measurement for your portions.
-1 block of carbohydrates = 9 grams of carbohydrate
-1 block of protein = 7 grams of protein
-1 block of fat = 1.5 grams of fat
-1 Total Block consists of 1 block protein, 1 block fat & 1 block of carbs
Step 2: How do I determine my allotted blocks per day?
There are a couple different methods for calculating the optimum number of blocks you can
consume each day.
Option 1: Most Accurate Option 2: Moderately Accurate

Formula: Lean body mass x activity Body Type Total Blocks
level / 7 = block requirements.
Small female 10
Activity Level Medium female 11
Sedentary - no formal sports Large female 13

or training activity 0.5
Athletic muscular female 14
Light - light activity such as
walking occasionally 0.6
Small male 16
Moderate - fitness training
3 times per week 0.7 Medium male 17
Active - daily training 0.8
Large male 19
Very active - daily training
and heavy weights 0.9 Extra large male 20
Medium male - difficult

Elite athlete - daily intense
time gaining weight 21
sports training 1.0
Large male - difficult
Note: If you CrossFit consistently (5 days per week) your activity time gaining weight 23
level is a 0.7.
Athletic muscular weight 25
Option 3: Least Accurate, but still effective
Dash
1/3
2/3
1/3 of your plate add 2/3 of your plate with Add a fat, preferably
lean protein favorable carbs (fruits monounsaturated
and/or vegetables) (for example: olives
avocado, almonds)
Step 3: Use the block chart to plan your meals

-Break your total blocks into 3 meals and 3 snacks
-Try to never let more than 4 hours pass before your next meal or snack
-Use the block chart to build your meals or check out our sample meal
Block Reference Guide

Protein - portion sizes that = 1 protein block
Favorable Protein Sources
Beef and Poultry 1¹/₂ oz. Swordfish

1 oz. Beef (range fed or game) 1¹/₂ oz. Shrimp
1 oz. Chicken breast, skinless 1¹/₂ oz. Trout
1¹/₂ oz. Chicken breast, deli-style 1 oz. Tuna (steak)
1¹/₂ oz. Ground beef (Less thab 10% fat) 1 oz. Tuna, canned in water
1¹/₂ oz. Lean Canadian Bacon
1 oz. Turkey breast, skinless Eggs and Dairy
1¹/₂ oz. Turkey breast, deli-style 2 Egg whites
1¹/₂ oz. Turkey, ground ¹/₄ cup Egg substitute
3 strips Turkey bacon 1 oz. Cheese, nonfat
¹/₄ cup Cottage cheese, lowfat
Seafood
1¹/₂ oz. Bass (sea) Moderately Favorables
1¹/₂ oz. Bluefish
1¹/₂ oz. Calamari Beef and other meats
1¹/₂ oz. Catfish 1 oz. Beef (lean cuts)
1¹/₂ oz. Cod 1 oz. Chicken, skinless, darkmeat
1¹/₂ oz. Clams 1 oz. Corned beef, lean
1¹/₂ oz. Crabmeat 1¹/₂ oz. Duck
1¹/₂ oz. Haddock 1 oz. Ham, lean
1¹/₂ oz. Halibut 1¹/₂ oz. Ham deli-style
1¹/₂ oz. Lobster 1 oz. Lamb, lean
1¹/₂ oz. Salmon 1 oz. Pork, lean
1 oz. Sardines 1 oz. Pork Chop
1¹/₂ oz. Scallops 1 oz. Turkey skinless, dark meat
1¹/₂ oz. Snapper 1 oz. Veal
Protein (Continued)
Eggs and Dairy Dairy

1 whole egg 1 oz. Hard cheeses
1 oz. Cheese, low-fat
1 oz. Mozzerella cheese, skim Vegetarian
2 oz. Ricotta cheese, skim 7 grams 1/3 oz. Protein powder
¹/₂ patty Soy burger
Unfavorable 3 slices Soy Canadian bacon
1 link Soy hotdog
Beef and other meats ¹/₂ cup Soy hamburger crumbles
2 links Soy sausage links
3¹/₂ slices bacon, pork
1 oz. Beef, fatty cuts 1 patty Soy sausage
2 oz. Tofu, firm or extra firm
1¹/₂ oz. Beef ground (>10% fat)
1 link Hotdog, beef or pork
1 link Hotdog, chicken or turkey
1 oz. Pepperoni
1 oz. Salami
2 links Sausage, pork
2 patties Sausage, pork

Carbohydrates - portion sizes that = 1 carbohydrate block
Favorable
3¹/₂ cups Spinach
Carbohydrate Sources 2¹/₂ cups Swiss chard
1¹/₂ cups Turnip, mashed
4 large Artichoke 4 cups Turnip greens
1 cup Artichoke Hearts 2 cups Yellow squash
1 cup Asparagus (12 spears) 2 cups Zucchini
1¹/₂ cups Beans, green or wax
¹/₄ cup Beans, black Raw Vegetables
3 cups Bok choy 10 cups Alfalfa sprouts
3 cups Broccoli 4 cups Bamboo shoots
1¹/₂ cups Brussel sprouts 3 cups Bean sprouts
3 cups Cabbage 4 cups Broccoli
4 cups Cauliflower 4 cups Cabbage, shredded
¹/₄ cup Chickpeas 4 cups Cauliflower pieces
2 cups Collard greens 2 cups Celery, sliced
1¹/₂ cups Eggplant ¹/₄ cup Chick peas
¹/₄ cup Hummus 4 cups Cucumber, sliced
2 cups Kale 10 cups Endive, chopped
¹/₄ cup Kidney beans 2 Green or red peppers
1 cup Leeks 2 cups Green or red peppers, chopped
¹/₄ cup Lentils 2 cups Jalapeño peppers
2 cups Mushrooms (boiled) 2 heads Lettuce, iceberg
¹/₂ cup Onions, chopped (boiled) 10 cups Lettuce, romaine, chopped
1 cup Okra, sliced 4 cups Mushrooms, chopped
1 cup Sauerkraut 1¹/₂ cup Onions, chopped
2 cups Spaghetti squash 4 cups Radishes, sliced
Carbohydrates favorable (Continued)
¹/₂ cup Salsa ¹/₂ cup Grapes
1¹/₂ cups Snow peas ¹/₂ Grapefruit
20 cups Spinach 1 Kiwi
2 Tomato 1 Lemon
2 cups Tomato, cherry 1 Lime
1¹/₂ cups Tomato, chopped ¹/₂ Nectarine
¹/₃ cup Water chestnuts ¹/₂ Orange
10 cups Water cress 1 Peach
¹/₂ Pear
Fruits
1 Plum
¹/₂ Apple
1 cup Raspberries
¹/₃ cup Applesauce (unsweetened)
1 cup Strawberries
3 Apricots
1 Tangerine
³/₄ cup Blackberries
¹/₂ cup Blueberries Grains
¹/₂ cup Boysenberries ¹/₂ tbs. Barley (dry)
8 Cherries ¹/₃ cup Oatmeal (slow-cooking) (cooked)
¹/₃ cup Fruit cocktail (light) ¹/₂ oz. Oatmeal (slow-cooking) (dry)
Unfavorable ³/₄ cup Papaya, cubed

Cooked Vegetables ¹/₂ cup Pineapple, diced
2 Prunes, dried
¹/₂ cup Acorn squash
1tbsp Raisins
¹/₄ cup Beans, baked
³/₄ cup Watermelon, cubed
¹/₄ cup Beans, refried
¹/₂ cup Beets, sliced Fruit Juices
¹/₂ cup Butternut squash ¹/₃ cup Apple
1 Carrot ¹/₃ cup Apple cider
1 cup Carrots, sliced ¹/₄ cup Cranberry
1 cup Carrots, shredded ¹/₄ cup Fruit punch
¹/₄ cup Corn ¹/₄ cup Grape
5 French fries ¹/₃ cup Grapefruit
¹/₄ cup Lima beans ¹/₃ cup Orange
¹/₃ cup Parsnips ¹/₄ cup Pineapple
¹/₂ cup Peas 1 cup Tomato
¹/₄ cup Pinto beans ³/₄ cup V-8
¹/₄ cup Potato, baked
Grains, Cereals, and Breads
¹/₃ cup Potato, boiled
¹/₄ cup Potato, mashed ¹/₄ Bagel, small
¹/₃ cup Sweet potato, baked ¹/₂ Biscuit
1 oz. Bread crumbs
¹/₄ cup Sweet potato, mashed
¹/₂ slice Bread, whole grain or white
Fruits 1 Breadstick, hard
¹/₃ Banana ¹/₂ Breadstick, soft
¹/₄ melon Cantalope ¹/₂ oz. Buckwheat, dry
³/₄ cup Cantalope, cubed ¹/₂ oz. Bulgur wheat, dry
³/₄ cup Cranberries ¹/₂ oz. Cereal, dry
3 tsp Cranberry sauce 1-inch square Cornbread
2 Dates 1 oz. Couscous, dry
1 Fig 1¹/₂ squares Cracker, graham
¹/₂ cup Guava 4 Cracker, saltine
²/₃ cup Honeydew melon, cubed 3 Cracker, Triscuit
¹/₃ cup Mango, sliced ¹/₄ Croissant, plain
Carbohydrates unfavorable (Continued)
¹/₂ oz. Crouton Alcohol

¹/₃ Doughnut, plain 6 oz. or ¹/₂ bottle Beer, light
¹/₄ English muffin 4 oz. or 1/3 bottle Beer, regular
¹/₂ oz. Granola 1 oz. Distilled spirits
¹/₃ cup Grits, cooked 4 oz. Wine
¹/₂ oz. Melba toast
Miscellaneous
¹/₂ oz. Millet, dry
2 tbsp Barbeque sauce
¹/₂ Muffin, blueberry, mini
¹/₃ slice Cake
¹/₄ oz. Noodles, egg, cooked
¹/₄ Candy bar
1 Pancake, four-inch
2 tbsp Catsup
¹/₄ cup Pasta, cooked
2 tbsp Cocktail sauce
¹/₂ pocket Pita bread
1 Cookie, small
2 cups Popcorn, popped
¹/₂ tbsp Honey
¹/₅ cup Rice, brown cooked
¹/₄ cup Ice cream, regular
¹/₅ cup Rice, white cooked
¹/₆ cup Ice cream, premium
1 Rice cake
2 tbsp Jam or jelly
¹/₂ Roll, small dinner
¹/₂ tsp Molasses, light
¹/₂ Roll, hamburger
¹/₂ oz. Potato chips
1 Taco shell
¹/₂ oz. Pretzels
1 Tortilla, six-inch corn
4 tsp Relish, pickle
¹/₂ Tortilla, eight-inch flour
2 tsp Sugar, brown
¹/₂ Waffled
2 tsp Sugar, granulated
2 tsp Syrup, maple
2 tsp Syrup, pancake
1 tbsp Teriyaki sauce
¹/₂ oz. Tortilla chips

Fat - portion sizes that = 1 fat block
Favorable Fat Sources Moderately Favorable
¹/₂ tsp. Almond butter ¹/₃ tsp. Canola oil

¹/₃ tsp Almond oil ¹/₃ tsp. Mayonaise, regular
1 tsp. Almonds (slivered) 1 tsp. Mayonaise, light
3 Almonds (whole) ¹/₂ tsp. Sesame oil
1 tbsp. Avocado ¹/₃ tsp. Soybean oil
2 Cashews ¹/₂ tsp. Walnuts, shelled and chopped
1 tbsp Guacamole
1 Macadamia nut
3 Olives
Unfavorable
¹/₃ tsp. Olive oil
2 tsp. Bacon bits, imitation
¹/₃ tsp. olive oil plus vinegar to taste, olive
oil and vinegar dressing ¹/₃ tsp. Butter
6 Peanuts ¹/₂ tbsp. Cream (half and half)
1 tsp. Cream cheese
¹/₂ tsp. Peanut butter, natural
2 tsp. Cream cheese, light
¹/₃ tsp. Peanut oil
3 Pistachios ¹/₃ tsp. Lard
¹/₃ tsp. Sesame oil ¹/₂ tbsp. Sour cream
1 tbsp. Sour cream, light
¹/₄ tsp. Tahini
¹/₃ tsp. Vegetable shortening
NUTRITION GLOSSARY
Diet
• A term we use to describe your NORMAL intake of food - long term (not a short term
solution for weight loss).
• Your food choices cause responses by your body, mitigated by hormones.
Hormones
• Body’s natural chemical regulators affecting your cardiovascular, immune, reproductive
and central nervous systems.
• Types of actions: raise/lower blood pressure, stimulate/depress immune system,
increase/decrease oxygen, increase/reduce inflammation, store/burn fat.
Insulin
• Storage hormone used by the body to keep blood sugar levels within an acceptable range
by storing it as energy in the form of fat.
• Released by your body in response to elevated blood sugar levels
• Chronically high blood sugar levels (from a diet high in carbohydrates and sugar) leads to
insulin resistance, which can lead to Type II Diabetes.
• Can be regulated effectively through diet and exercise.
Glucagon
• Released by the body when you eat protein.
• Releases stored sugars (fat) for use as energy for your brain and body
Protein
• “Complete” protein (the usable form of protein by your body) –contains all 8 essential
amino acids and is derived only from animal sources (meat, poultry, eggs, dairy)
• Makes up your tissues from hair, skin and nails to muscles and tendons
• Crucial for adding new muscle. In limited amounts, growth slows and the body begins to
break down muscle tissue.
• Vital for the health of your immune system
• General rule of thumb – eat 0.5 g / pound of bodyweight per day
Carbohydrates
• Multiple dietary forms – fruits, vegetables, starches, grains, sugars
• Converted by your body in the liver to glucose, a usable energy source.
• Primary source of energy for your brain (uses 60% of all glucose you take in.)
• Your blood glucose levels are regulated by insulin which acts as a storage hormone. It
shuttles unused glucose in the blood stream to muscle tissue where it can be stored in
the form of glycogen or to fat, stored as triglycerides.
• Unusable until released by the hormone glucagon which is moderated by protein consumption
Fat
• Dense energy source (more than 2x calories per gram of protein or carbs)
• Preferred source of energy by the body (both dietary and stored)
• Types of dietary fat
o Mono-unsaturated - avocados, olives, seeds, nuts.
o Poly-unsaturated
♣ Omega 3 – fish oil, flax, chia seeds. Very important to human body.
Anti-inflammatory. Lower the risk of heart disease and heart attacks.
♣ Omega 6 – grains, peanuts, soy, most vegetable oils, grain-fed beef. Highly
inflammatory and over-abundant in a typical diet.
o Healthy ratio of Omega 3 to Omega 6 is 1:4 or less
o Cholesterol – brain is made of it. Body requires it. Precursor to vitamin D.
WHAT IS CROSSFIT?
CrossFit is a strength and conditioning program that is broad, general and scalable for all ages and
athletic abilities. CrossFit workouts are comprised of constantly varied functional movements (like
pushing, pulling, squating, lifting, running) executed at high intensity.
WHAT IS FITNESS?
CrossFit uses three standards to define fitness.
1. 10 GENERAL PHYSICAL SKILLS - An Individual’s fitness level is defined by their competence

in each catagory.
• Cardiovascular/respiratory endurance - The ability of body systems

to gather, process and deliver oxygen.
• Stamina - The ability of body systems to process, deliver, store and
utilize energy.
• Strength - The ability of a muscular unit, or combination of muscular
units to apply force.
• Flexibility- The ability to maximize the range of motion at a given joint.
• Power- The ability of a muscular unit, or combination of muscular units,
to apply maximum force in minimum time.
• Speed - The ability to minimize the time cycle of a repeated movement.
• Coordination - The ability to combine several distinct movement
patterns into a singular distinct movement.
• Agility - The ability to minimize transition time from one movement
pattern to another.
• Balance - The ability to control the placement of the bodies center of
gravity in relation to its support base.
• Accuracy - The ability to control movement in a given direction or at
a given intensity.
2. HOPPER METHOD - An Individual’s capacity to perform well at any given task regardless of
the weight, reps, sequence or environmental conditions.
3. ENERGY PATHWAYS - There are three metabolic pathways that provide energy to the human
body. An individual’s fitness level is defined by their competency in all three pathways.
• Phosphagen - The ability of body systems activity lasting less

than 10 seconds.
• Glycolytic - Activity lasting up to several minutes.
• Oxidative - Low powered activity lasting in excess of several minutes.
Content based on CrossFit Journal
For more information, visit www.crossfit.com

THEORETICAL HIERARCHY OF ATHLETIC DEVELOPMENT
Content based on CrossFit Journal
SPORT Mastery of a skill
WEIGHTLIFTING
Control of external objects
& THROWING
GYMNASTICS Body control
METOBOLIC CONDITIONING Cardiovascular

competency
NUTRITION Molecular
foundation
Athletic Levels & Milestones
APPRENTICE CRAFTSMAN EXPERT ELITE
(minimum requirements) (minimum requirements) (minimum requirements) (minimum requirements)
65% compliance each section 70% compliance each section 75% compliance each section 80% compliance each section
BASELINE WORKOUT
500m row, 40 squats, 30 sit up m-6:15;
w- 7:30 m-5:15; w-6:30 m-4:30; w-5:35 m-3:55; w-4:40
20 push ups, 10 pull ups 2x jumping pull ups OK sub 2x jumping pull ups OK sub
Push Ups - m-20; w-20 (knees) Push Ups - m-40; w-40 (knees) Push ups - m-65; w-30 (toes) Push Ups - m-100; w-55
Sit Ups - in 2 minutes - 45 Sit Ups in 2 minutes - 65 Sit Ups in 2 minutes - 90 Sit Ups in 2 minutes - 110
Pull Ups - m-3; w-20 (jumping) Pull Ups - m-15; w-1 Pull Ups - m-30; w-12 Pull Ups - m-40; w-28
"L" Pull Ups - m-10; w-5 ("chair" pos) "L" Pull Ups - m-20; w-10 ("chair" pos)
Squats - 55 in 2 minutes Squats - 80 in 2 minutes Squats - 100 in 2 minutes Squats - 115 in 2 minutes
BODY WEIGHT Pistols - 5 each leg Pistols - 10 each leg
EXERCISES Squat Thrusts - 20 continuous Burpees in 1 min - 10 Burpees in 1 min - 20 Burpees in 1 min - 28
Dips - m-5; w-5 (black rb) Dips - m-10; w-2 Dips - m-20; w-10 Dips - m-28; w-18
Flexed Arm Hang - 60 sec
Box Jumps - 15 reps non stop, 12" box Box Jumps - 20 reps non-stop, 20" Box Box jumps - 30 reps non-stop, 24" box Box jumps - 20 reps non-stop, 32" box
tuck hold - hanging from bar - 45" Knees to Elbows - m-15; w-10 Toes to bar - m-20; w-5 Toes to bar to inverted - m-15; w-5
hollow rocks in tuck - 30 hollow rocks (limbs vertical) - 30 hollow rocks (limbs fully extended) - 30 hollow rocks (limbs fully extended) - 50
prone cobra - 3 minute hold ghd combo extension - 25 ghd combo extension - 50
prone bridge (plank) hold - 2 min ghd sit ups - 25 ghd sit ups - 50
lateral bridge hold (ea side) - 1 min
Rope Climb - m-2 trips; w-1 trip Rope Climb - m-2 trips, down no feet Rope Climb - m-1 trips from seated, no feet Rope Climb - m-2 trips from seated in "L"
Rope Climb - w-1 trip, down no feet Rope Climb - w-1 trip, no feet Rope Climb - w-1 trip, in "L"
Handstand hold (against wall) - 20 sec Handstand hold (against wall) - 90 sec 1 arm handstand hold - wall - 10 sec Walk on hands - 30'
Headstand (freestanding) Headstand straddle press - 15 headstand pike press - 15 headstand to handstand - 5 reps
Teeter totters - 10 ea side Freestanding handstand - 10 sec Freestanding handstand - 45 sec
Handstand straddle press - against wall Handstand straddle press
Handstand pike press - against wall Handstand pike press
Handstand on paralettes - 5 sec Handstand pirouette
Forward roll / shoulder roll dive roll / 3' elevated shoulder roll 6' elevated shoulder roll
GYMNASTIC Handstand forward roll
MOVEMENTS Cartwheel "Opposite" side cartwheel Roundoff
Chair Sit - 45" "L" Sit - 15" "L" Sit - 50" "L" Sit - 1:45
ring support - m-30", w-15" ring chair sit - m-30 sec, w-15 sec ring "L" sit - m-20 sec; w-10 sec ring "L" sit - m-45 sec; w-30 sec
ring dips - m-7; w-20 (jumping) ring dips - m-13; w-2 ring dips - m-20; w-6
False grip hang / 30" Muscle up - m-1; w-5 (w/ mini rb) Muscle Ups - m-10; w-1
pbar support walk (d&b) - m-2x; w-1x Pbar sup walk f/b - m-2x w-1x pbar low support walk - m-2x; w-1x Back kip/roll up to support (rings) - 1
Pbar swings - legs to 45 deg - 15x Pbar swings - legs to 90 deg Pbar swing to bar dismount P Bar swing to handstand hold
Backward shoulder roll Backward roll Back extension roll bent arms back extension roll straight arms
Inverted hang (rings) front/rear lever (1 leg tucked) to 45 deg front/rear lever (1 leg tucked) to 90 deg front / rear lever (both legs straight) to 45 deg
Back Pullover - 1x Back Pullover - 10x
Handstand pushup (wall) - m-2; w-1/2 Handstand push ups - m-7; w-1 Handstand push ups - m-15; w-5
Skin the cat - 1x Skin the cat - 7x Skin the cat - 15x Skin the cat - 25x
Iron Cross from elbows - 5 Iron Cross
Glide kip
Athletic Levels & Milestones
APPRENTICE CRAFTSMAN EXPERT ELITE
(minimum requirements) (minimum requirements) (minimum requirements) (minimum requirements)
65% compliance each section 70% compliance each section 75% compliance each section 80% compliance each section
Back Squat - 1/2 bw Back Squat - bw Back Squat - 1 1/2x bw Back Squat - 2x bw
Front Squat - 1/2 bw Front Squat - 3/4 bw Front Squat - bw Front Squat - 1 1/2x bw
Deadlift - 3/4 bw Deadlift - 1 1/2x bw Deadlift - 2x bw Deadlift - 2 1/2x bw
Shoulder Press - 1/4 bw Shoulder Press - 1/2 bw Shoulder Press - m-3/4 bw; w-2/3 bw Shoulder press - m-bw; w-3/4 bw
WEIGHTLIFTING Bench Press - m-3/4 bw; w-1/3 bw Bench Press - m-bw; w-2/3 bw Bench Press - m-1 1/4x bw; w-3/4 bw Bench Press - m-1 1/2x bw; w-bw
Overhead squat - 1/4 bw Overhead squat - 1/2 bw Overhead squat - 1x bw Overhead squat - 1x bw - 15 reps
medicine ball cleans - 15 reps Clean - 2/3 bw Clean - bw Clean - 1 1/4 bw
Snatch - broomstick Snatch - 1/3 bw Snatch - 3/4 bw Snatch - 1 1/8 bw
Jerk - broomstick Jerk - 1/2 bw Jerk - bw Jerk - 1 1/4x bw
push press, 15x - m-55 lbs, w-35 lbs push press, 15x - m-65 lbs, w-45 lbs push press, 15x - m-75 lbs, w-55 lbs push press, 15x - m-85 lbs, w-65 lbs
Thrusters, 15x - m-75 lbs, w-45 lbs Thrusters, 15x - m-95 lbs, w-65 lbs Thrusters, 15x - m-115 lbs, w-75 lbs
Wall Ball, 20x - m- 16 lbs, w-12 lbs Wall Ball, 40x - m-20 lbs, w-14 lbs Wall Ball, 55x - m-20 lbs, w-14 lbs
400m run - m-2:15; w-2:25 400m run - m-1:45; w-1:55 400m run - m-1:25; w-1:35 400m run - m-1:10; w-1:20
run 800m run - m-4:30; w-4:50 800m run - m-3:40; w-4:00 800m run - m-3:00; w-3:20 800m run - m-2:35; w-2:55
1 mile run - m-9:15; w-10:00 1 mile run - m-7:30; w-8:10 1 mile run - m-6:10; w-6:50 1 mile run - m-5:30; w-6:00
5k - m-25:00, w 28:00 5k - m-22:30, w-25:30 5k - m-19:00, w-22:00 5k - m-17:45, w-20:45
METABOLIC 10k - m-45:00; w-47:00 10k - m-40:00; w-42:30 10k - m-38:15; w-40:45
CONDITIONING row 500m - m-1:56, w-2:20 500m - m-1:45, w-2:00 500m - m-1:34, w-1:50 500m - m-1:29, w-1:40
1,000m - m-3:55, w-4:30 1,000m - m-3:25, w-4:00 1,000m - m-3:15, w-3:50
2,000m - m-7:15, w-8:25 2,000m - m-6:50; w-8:00
jump 100 jumps (no miss) 500 jumps (no miss) 500 jumps (multi-patterns - hop, run, cross, 75 crossovers (no miss)
rope 1 double under 15 double unders (no miss) 40 double unders (no miss) 90 double unders (no miss)
"Cindy" w/ jumping pull ups -14 "Jackie" men - no assistance - 12:00 "Nancy" - m - as written - complete "Grace" - as written - complete
COMBINED "Cindy" w/ no assistance - 7 "Jackie" women-jumping pull ups - 12:00"Nancy" - w - 65# - complete "Isabel" - as written - complete
WORKOUTS "Helen" - m- 24 kg - 11:00 "Fight Gone Bad" - as written - m-245, w-22 "Elizabeth" - as written - complete
"Helen" - w - 16kg & j pull ups - 12:30 "Fran" - as written - m-7:30, w-10:00
"karen" - m - 18# ball - 12:00
"karen" - w - 10# ball - 10:00
KILOGRAM TO POUND CONVERSION
KG LB KG LB KG LB
1 2.2 80 176.4 172.5 380.3
2 4.4 82.5 181.9 175 385.8
2.5 5.5 85 187.4 177.5 391.3
4 8.8 87.5 192.9 180 396.8
5 11.0 90 198.4 182.5 402.3
6 13.2 92.5 203.9 185 407.9
7 15.4 95 209.4 187.5 413.4
8 17.6 97.5 214.9 190 418.9
9 19.8 100 220.5 192.5 424.4
10 22.0 102.5 226.0 195 429.9
12.5 27.6 105 231.5 197.5 435.4
15 33.1 107.5 237.0 200 440.9
17.5 38.6 110 242.5 202.5 446.4
20 44.1 112.5 248.0 205 451.9
22.5 49.6 115 253.5 207.5 457.5
25 55.1 117.5 259.0 210 463.0
27.5 60.6 120 264.6 212.5 468.5
30 66.1 122.5 270.1 215 474.0
32.5 71.6 125 275.6 217.5 479.5
35 77.2 127.5 281.1 220 485.0
37.5 82.7 130 286.6 222.5 490.5
40 88.2 132.5 292.1 225 496.0
42.5 93.7 135 297.6 227.5 501.5
POUND TO KILOGRAM CONVERSION
LB KG LB KG LB KG
2.5 1.1 185 83.9 370 167.8
5 2.3 190 86.2 375 170.1
10 4.5 195 88.5 380 172.4
15 6.8 200 90.7 385 174.6
20 9.1 205 93.0 390 176.9
25 11.3 210 95.3 395 179.2
30 13.6 215 97.5 400 181.4
35 15.9 220 99.8 405 183.7
40 18.1 225 102.1 410 186.0
45 20.4 230 104.3 415 188.2
50 22.7 235 106.6 420 190.5
55 24.9 240 108.9 425 192.8
60 27.2 245 111.1 430 195.0
65 29.5 250 113.4 435 197.3
70 31.8 255 115.7 440 199.6
75 34.0 260 117.9 445 210.9
80 36.3 265 120.2 450 204.1
85 38.6 270 122.5 455 206.4
90 40.8 275 124.7 460 208.7
95 43.1 280 127.0 465 210.9
100 45.4 285 129.3 470 213.2
105 47.6 290 131.5 475 215.5
110 49.9 295 133.8 480 217.7
120 54.4 305 138.3 490 222.3
125 56.7 310 140.6 495 224.5
130 59.0 315 142.9 500 226.8
Acronyms and Abreviations
• AMRAP: As Many Rounds As Possible

• BP: Bench press
• BS: Back squat
• BW (or BWT): Body weight
• CFT: CrossFit Total - consisting of max squat, press, and deadlift.
• CFWU: CrossFit Warm-up
• CLN: Clean
• C&J: Clean & jerk
• C2: Concept II rowing machine
• DL: Deadlift
• FS: Front squat
• GHD: Glute ham developer
• GHD Situp: Situp done on the GHD
• GPP: General physical preparedness, aka “fitness”
• HPC: Hang Power Clean
• HSPU: Hand stand push up
• IF: Intermittent Fasting
• KB: Kettlebell
• KTE: Knees to elbows
• MetCon: Metabolic Conditioning workout
• MU: Muscle ups
• OHS: Overhead squat
• PC: Power clean
• Pood: Archaic weight measure for kettlebells of Russian origin
• PR: Personal record
• PP: Push press
• PJ: Push jerk
• PU: Pull-ups, possibly push ups depending on the context
• Rep: Repitition. One performance of an exercise
• Rx’d; as Rx’d: As prescribed; as written. WOD done without
any adjustments/scaling.
• RM: Repetition maximum. Your 1RM is your max lift for one rep.
Your 10 RM is the most you can lift 10 times.
• SDHP: Sumo deadlift high pull
• Set: A number of repetitions e.g., 3 sets of 10 reps, often seen as
3x10 means do 10 reps, rest, repeat, rest, repeat.
• SJ: Split Jerk
• SPP: specific physical preparedness, aka skill training
• SS: Starting Strength; Mark Rippetoe’s great book on strength
training basics.
• Subbed: Substituted. The CORRECT use of “subbed” as in “substituted,”
is, “I subbed an exercise I can do for one I can’t.”
• WOD: Workout of the day
GOALS
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SUCCESS JOURNAL

School of Elite Fitness

This Journal Belongs To

How to use THE SUCCESS JOURNAL:

“Commitment spawns success. Only by redoubling our efforts do we best succeed.

“There's a difference between interest and commitment. When you're

“Performance is directly correlated with intensity.

“Hiding from your weaknesses is a recipe for incapacity and error.

“Pain is weakness leaving the body.”

“The greater the obstacle the more glory in overcoming it.

“To strive, to seek, to find, and not to yield.”

“Never, never, never give up.”

"Whether you think you can or you can't, you're right.”

“Fortune favors the brave.”

“If there is no struggle, there is no progress.”

“Do or do not. There is no try.”

“Character isn't inherited. One builds it daily by the way one

“Start by doing what's necessary, then what's

“Courage is resistance to fear; mastery of fear - not absence of fear.”

“Success is going from failure to failure without losing your enthusiasm.”

“Winners expect to win in advance. Life is a self fulfilling prophecy.”

“There's a difference between interest and commitment. When you're

“Annie” Date Time Notes

“Barbara” Date Time Notes

“Chelsea” Date Time Notes

“Cindy” Date Time Notes

“Diane” Date Time Notes

“Eva” Date Time Notes

“Fran” Date Time Notes

“Grace” Date Time Notes

“Helen” Date Time Notes

“Isabelle” Date Time Notes

“Karen” Date Time Notes

“Kelly” Date Time Notes

“Linda” Date Time Notes

“Lynne” Date Time Notes

“Mary” Date Time Notes

“Nicole” Date Time Notes

“Daniel” Date Time Notes

“Danny” Date Time Notes

“Erin” Date Time Notes

“Griff” Date Time Notes

“Hansen” Date Time Notes

“Jason” Date Time Notes

“Josh” Date Time Notes

“Mr. Joshua” Date Time Notes

“JT” Date Time Notes

“Michael” Date Time Notes

“Murph” Date Time Notes

“Nate” Date Time Notes

“Ryan” Date Time Notes

“Tommy V ” Date Time Notes

“Tyler” Date Time Notes

“The Chief” Date Time Notes

“Fight Gone Bad” Date Time Notes

“Filthy Fifty” Date Time Notes

“GI Jane” Date Time Notes

“Nasty Girls” Date Time Notes

“Quarter Gone Bad” Date Time Notes

Rating (1-10):_____ Sleep (Hours): _ PR? (Y/N): _____

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