The WellRock 6 Week "Rock What you Got" Challenge: SARAH

GOALS: 1. 100% Paleo Diet…except for a little hard liquor hehe 5. No complaining
2. Strengthen core. Tighten/flatten midsection. Lean out. 6. NO beer
3. Increase mental toughness 7. Focus better during workouts
4. Get 7+ hours of sleep a night 9. Rock what I got…HARD =)

Date Day Nutrition Workout Overall Energy Level (1-10) Rest

WEEK 1 5/2 Mon 1 B: Black coffee w/ almond milk. Eggs, bacon
S: Almonds, cashews, water
L: Grilled chicken, shrimp, asparagus, water
S: 3pm: Cranberries, water 7pm: Turkey, water
D: Steak salad, water
5/3 Tue 2 B: Iced black coffee w/ heavy whipping cream
S: Banana, Water
L: Steak salad
S: Almonds, unsweetened tea
D: Grilled chicken, chinese broccoli, water
5/4 Wed 3 B: Black coffee, bacon, eggs, canteloupe, water
S: Coconut Water, grapes
L: Grilled chicken, broccoli, water
S: Water, beef jerkey
D: Omelette, water, blueberry protein shake
5/5 Thu 4 B: Black coffee w/ almond milk. Turkey slices
S: None
L: Beef skewers, guacamole, broccoli, carrots
S: Banana chips, water
D: Chicken skewers, salad
5/6 Fri 5 B: Iced coffee w/ HWC. Bacon, sausage, eggs
Front Squats: 5 x 85, 5 x 95, 5 x 6. Avg energy at work. Sunday night rest wasn't that 7 hrs
105, 5 x 115, 5 x 125. Then 10 great. Took 30 min nap before workout. WOD felt okay.
assisted dead hang PU, 15 Burpees were challenging. Felt energetic post workout.
burpees, 200m run, 3 rounds.
Rest Day 8. Monday night sleep was awesome! High energy at 6 hrs
work all day. After work still felt pretty lively so I had a
little trouble getting to sleep at an ideal time.
Skipped workout - finished and 7. Last night I couldn't sleep, I had so much energy! 7 hrs
practiced speech for school Thought I would be tired in the morning but I wasn't.
After work, my energy dropped but I still felt good! I can
tell I'm going to get quality rest tonight!
No workout - School 8.5 Today has been the most energetic I've felt all week! 7 hrs
Very bouncy at work AND class. Before I went to bed, I
felt like I couldn't wait to wake up the next day! =)

5/7 Sat 6
5/8 Sun 7
WEEK 2 5/9 Mon 8
5/10 Tue 9
5/11 Wed 10
5/12 Thu 11
5/13 Fri 12
5/14 Sat 13
5/15 Sun 14
WEEK 3 5/16 Mon 15
5/17 Tue 16
5/18 Wed 17
5/19 Thu 18
 5/20 Fri 19
5/21 Sat 20
5/22 Sun 21
WEEK 4 5/23 Mon 22
5/24 Tue 23
5/25 Wed 24
5/26 Thu 25
5/27 Fri 26
5/28 Sat 27
5/29 Sun 28
WEEK 5 5/30 Mon 29
5/31 Tue 30
6/1 Wed 31
6/2 Thu 32
6/3 Fri 33
6/4 Sat 34
6/5 Sun 35
WEEK 6 6/6 Mon 36
6/7 Tue 37
6/8 Wed 38
6/9 Thu 39
6/10 Fri 40
6/11 Sat 41
6/12 Sun 42