Getting out of the Funk

Overwhelmed.

Excited about a new idea.

Mentally spent.

Inspired.

Unmotivated.

Feeling all of these things at the same time...

I swear it seems like I go through this at least once a week.

How is it possible to have so many things that I want to do,so many things that I have a true desire to accomplish but somehow will sabotage myself from accomplishing it?

I have a list of things I want to do and a list of things I need to do. Sometimes these lists line up beautifully but sometimes it's too much.

How do I sabotage myself? Either I will find myself completely sucked into social media or decide that the bathroom must be cleaned RIGHT NOW! I may pick up a book and, God help me, nothing will be accomplished until I finish the book. If it's a series? Well, it's all over!

Some days, I sit down at my desk and find myself just looking at my computer, my "to do list" right there, staring at me and I feel myself mentally shut down.

Not one creative thought happens. Nothing.

The blinking cursor just continues to blink. My list of subjects that I jotted down in a fit of inspiration have become words just sitting on a pad of paper.

There are many words for this phenomenon, I just called it a Funk. I describe this funk like having a door in my brain being closed. Some days the door is wide open and the words flow smoothly and my lists get checked off. Some days the door is only open a crack, but there are a few days when that door is dead-bolted shut!

Most of the time all it takes to get out of that funk and start the thoughts flying in my head again is to get up and leave the computer. Maybe I'll go for a drive or go to the gym and put a barbell in my hands. When my brain's door finally opens up, and it usually does, I make sure I'm ready to jot it down.

It's okay to have a "nothing day" but don't let it become a "nothing week". This can easily turn into a "nothing month" and then, before you know it, your list of goals have become that blinking cursor on the computer screen, just sitting there, waiting for you to take action.

Today was a "nothing" day for me as you may have gathered just from this post. I have nothing but maybe I have managed to turn it into something, even if it is just me rambling.

Sometimes we need to ramble.

Ramble on.

Who Inspires You?

Who inspires you?

For me, it's not just one person because I have a list of things I want to accomplish. Maybe that is the reason I can get bogged down and feel like I'm not accomplishing ANYTHING.

My son, Brendan is a perfect example of someone who has a list of things. This year, he is on the track team and in the marching band. In his fifteen years on earth he has played t-ball, soccer, basketball, flag football, track and is a third degree black belt. He also plays the trombone and is learning to play the bass guitar. He just told me yesterday that next year he wants me to train him in CrossFit and the Olympic lifts so he can start doing CrossFit competitions. So, another item to add to his list.

Here is the remarkable thing. He doesn't do these things to make his list longer. He does them because, in his words "I want to do everything."

He means it. He really wants to do EVERYTHING! My husband and I had to sit down with him a few years ago and make some hard decisions because his plate was too full. He decided to let go of Cub Scouts. Oh! I forgot to mention that one, didn't I?

I have to admit, when I started this blog today, I was going to use Brendan as my example on how I want to do everything, and therefore can't achieve the goals I want because I have too many at once. Or how I have many people who inspire me because of the different areas in my life I want to get better at, but that's not how this is writing out. I see a very obvious difference between myself and Brendan.

I just WANT to do everything. Brendan has managed to do it and to make it even more impressive to this average "C" student, he has done it all while maintaining A's and B's in school, mostly A's.

WOW! You know what? It's Brendan. He inspires me. He decides he wants to do something and  he just does it.  You would think this kid would be full of confidence and maybe a little cocky.

Nope. He is shy, thoughtful, humble sometimes a little awkward and just adorable.

Today, Brendan is my inspiration.

I better get busy!

WODism For Autism, the Beginning

About five years ago I went to an event hosted by Sean Dickson (owner of  Riverchase CrossFit). This event was called Backpack for Buddies and was held at a local park on a Saturday afternoon.

Sean and a select few set up a tent and then did a day-long, grueling workout as people came by to watch and make donations for this charity. My three boys were caught up in it also, very proud of their donations as they handed each can of vegetables one at a time to the lady who was collecting them.  It was obvious to me that my youngest two wanted to jump in and start working out with them. They watched with respect as these strong guys worked through their grinding workout for a good cause and as I stood there next to them, I was inspired.

I spent the whole drive home in deep thought, my mind going a thousand miles an hour. The more I thought about it the more I realized that I could do something like this, too. I was energized! I had an idea and I couldn't wait to get home and tell my husband about it.

See, my oldest son, Taylor, has high functioning autism. He is now 17 years-old, and the resources available to him today are many, but when he was a toddler and I was a young mom, there were not many at all. No "internet highway" for me to find everything we needed for Taylor. There were many long days in the beginning that we felt like we were on our own, treading water. I am grateful to say that we found the perfect school for him with amazing teachers and therapist but I know that this is not the story for a lot of families. I wanted to help.

Taylor started CrossFit Kids not long after I began CrossFit in 2010 and he did really, really well at it. He really seemed to like it and I felt like I had finally found something for him that would keep him active, and more importantly to me, engaged with his peers.

On the drive home from Backpack for Buddies that day, I started to envision it. I could combine my love for CrossFit and my desire to help other families who are living with autism. I  decided that I wanted to create an event, similar to the one Sean had hosted with the big difference being that anyone could participate in it. An event that would introduce CrossFit to children and adults with autism or other special needs and as a result raise money for our local Autism charity.

I had no idea where to even begin but I took a step out in faith and just went with it.I thought maybe we would raise a couple of thousand dollars, I really didn't know what to expect.

Taylor's favorite movements in CrossFit are the gymnastic movements. The idea was to create a workout in his honor using movements that he likes to do. I knew the perfect person to program the perfect WOD (Workout of the Day). I asked my friend, Jeff Tucker with GSX CrossFit and he was happy to help!

The event would be called WODism for Autism and the format was simple. Do the WOD, "Taylor", which is a short AMRAP (As many rounds as possible) and pay a donation to participate. If you just wanted to buy a t-shirt, the proceeds from those also went to the charity.

I think we had around 60-70 people participate that first year and we raised a little over $7,000. I was elated!

Since that first year, we have had hundreds of people come out to support WODism for Autism. In 2013 we year raised over $17,000 for the Autism Society of Alabama.

This year will mark the fourth year for the WODism for Autism and I can't wait to see what we will achieve this year. Our charity this year is KultureCity and they are making a huge difference in so many lives! Taylor looks forward to WODism for Autism every year now. He marks it down on the calendar as soon as we hang up the new yearly calendar for him.

WODism for Autism is close to my heart. Every year, my cup runneth over but I know that there is no way any of this could be pulled off without all the amazing people that put in their time to help and support it. I am surrounded by so many incredible people with enormous hearts!

I learned some very important things through this little journey.

The CrossFit Community is AMAZING!

People WANT to make a difference.

Autism touches the lives of just about every person you and I know.

Watching a child with special needs, ANY special needs, participate in a group event like this and seeing the smiles on their faces makes it all worth it.

Just Show Up

The CrossFit Open is here and in full swing! Over 100,000 people have registered to participate this year! For 90% of them though, the Open is not about going to the Games, it's about something even bigger than that. It's about being better. Doing things they haven't done before, or just stepping out of their comfort zone and embracing new challenges. For Brett Reeder, it's even bigger than that.

If you ask Brett Reeder who his inspiration as he prepares for the 2014 Open, you may be surprised by his answer.

The 31-year-old dad began his CrossFit journey a little over 14 months ago at CrossFit J19.  “I had been doing the Mainsite WODs on my own, but a buddy of mine had started coaching there and I wanted to try it out,” Reeder says. “I showed up for those first 10 classes and then just kept coming back!”

Then, in April of 2013, while at a local competition, the unexpected happen. Reeder’s 3 year-old daughter, Charlie Jean, began complaining of her stomach hurting. “She doesn’t ever complain, she is always very active, so we knew she must really feel bad,” said Reeder.

Coming home a day early, they took Charlie Jean to the doctor. After discovering blood in her urine, the doctor sent them directly to Children’s Hospital for more tests. After a very long day, they finally did a CAT scan on Charlie Jean discovering a tumor about the size of a softball, in her midsection. “It pretty much took up her whole body,” Reeder explained.

Cancer. A word no parent ever wants to hear. Charlie Jean had been diagnosed with Neuroblastoma.

Immediately they began treatment for Charlie Jean. She went through 5 rounds of chemotherapy, 20 treatments of radiation, a stem cell transplant and is now currently having antibody treatment. The good news is that the tumor has now shrunk down to nothing. Just the scar tissue and remnants of it remain, but it was on September 16, 2013 that it got really rough for little Charlie Jean.

“It all seemed to culminate in September when Charlie Jean began her stem cell transplant,” says Reeder. “We were in the hospital for 56 days and she had to go to ICU for 7 of those days after developing a liver condition. At one point we honestly thought she was going to die.”

One night, while in ICU, the doctors told the Reeders that they were giving Charlie Jean 24 hours to improve, explaining that if she did not, they would have to put her on a ventilator. In that 24 hours, Charlie Jean had a miraculous turn around and was finally able to leave ICU.

Living at the hospital with Charlie Jean was what Reeder did for those 56 days. CrossFit and training was not the priority. “I was eating jelly donuts, and wasn’t working out much at all,” says Reeder. It was all about Charlie Jean.

“I remember that first week back in the gym and thinking, ‘I don’t have it in me to get back at it again,’” Reeder says. “Then I thought about how much Charlie Jean has impacted the lives of so many people and she doesn’t even know. I mean, she is only 3-years old! She has no clue of the magnitude of people’s lives she has touched.”

Charlie Jean doing a WOD with dad during the fundraiser "Charlie's Angels"

So with those thoughts, Reeder slowly began to get back into his training. What he began to notice was that the people at his gym seemed to gain strength just from the fact that he was there, just moving and working so hard to get back.

“I think that is what the Open is to me this year,” Reeder says. “I mean, you don’t know who is watching you. You don’t know whose life you are going to impact by just participating!”

“If you get your first double under or your first muscle up, or even if you are just able to come in and do each workout with a smile on your face,” Reeder continues,  “I mean, you don’t know whose life you are going to change by just showing up and being a part of the community.”

“You don’t have to be Rich Froning, Jr.,” Reeder says. “A lot of people have this misconception that you have to be Rich to be in the Open. That’s not what it’s about. It’s about testing yourself. Being the best you and showing people around you that they have the capabilities to do things they probably didn’t know they could do.”

Reeder demonstrates over and over again that true strength also means being the best you even on your worst days.

“Our gym name comes from the verse Joshua 1:9 about strength and courage,” says Staci Olcott who owns CrossFit J19 with her husband, Kelly. “To me and Kelly, Brett is the perfect example of strength and courage. He is a fighter. He is a warrior. He IS strong and courageous! He amazes us! And Brett says that Charlie Jean is the strong one.”

Coach and gym owner, Kelly Olcott, says that Reeder motivates members of CrossFit J19 on a daily basis. “All CrossFit gyms are unique in their culture but all have one thing in common, a strong camaraderie and family atmosphere,” Olcott says. “You really get to know people when they are exhausted and at the point of being ready to quit. You really become close to people when you are the one that is exhausted and others are around you encouraging you not to quit and telling you that you can do it. Brett Reeder is one of our brothers.”

“Back in April when his little girl Charlie Jean was diagnosed with cancer, our hearts were broken to see our brother faced with this great obstacle,” Olcott explains.  “Like a family dynamic, we all began to think of ways that we could help support the Reeders.”

Rallying behind the Reeders after Charlie Jean’s diagnosis, the CrossFit Community from all over the Birmingham area, quickly came together to help support the Reeders.

“People have been very generous with their time and resources and prayers,” says Olcott. “The CrossFit community came together as a whole and with only six weeks of planning put on a competition to raise over $10,000 to help support some of the financial needs of the family.”

Friends at CrossFit Trussville, after meeting Charlie Jean at the first “Charlie’s Angels” fundraiser knew immediately that wanted to help. In January, they hosted the second “Charlies Angels” to help raise more funds for the continued care of Charlie Jean, demonstrating just how many lives the Reeders have touched.


Reeder says he is just amazed by the community and that he is still “actively recruiting” his wife, Amanda. “Her first experience was watching the Games and she was like ‘Wow! These people are intense!’ and we are,” admits Reeder “but at the Charlie’s Angel Events, she saw the compassion behind that.”

“It’s amazing because the model of CrossFit are these high intensity workouts. You go [into the gym] and spend yourself in every workout, beating your old time, getting one more rep, and it carries over into the lives of these people because they ARE very passionate about what they do,” Reeder says. “You have to be [passionate] to do CrossFit and that drive carries over. When we, as a community put our minds to something, amazing things happen!”

While Reeder is inspired by the huge support of the CrossFit community, Reeder is also the source of encouragement and strength to all those around him.

“I have had the privilege of talking and walking with Brett through a lot of this experience. I and many others have learned a lot from this rock of a man. He has been a leader to us and his family by displaying unwavering faith and commitment to being positive in a very difficult situation,” says Olcott.

“To this day, Brett is the most encouraging person I've ever met,” says friend and fellow CrossFitter, Jeffrey Mollette. “Not only in the gym but outside of it. He always keeps a positive state of mind despite everything that is going on with Charlie. He inspires me to always push harder than I think I can.”

“What I feel like everyone can learn and take away from Brett and Charlie Jean is to never be afraid, instead push yourself further then you think you can,” says Mollette.

Reeder says he gets great strength from Charlie Jean. “If we keep working like Charlie Jean, I mean everything that comes in her path and the way she moves through her day… She is faced with obstacle after obstacle and trials and pokes and prods and she just keeps moving forward,” says Reeder. “She never allows herself to get down or sit in that place of ‘I Can’t’ for too long.”

“I think it’s important for people to know that they can do these things. They can lose weight. They can be active. They can play with their children.”

“You know, I am just an average ‘Joe’,” Reeder states. “but you get better by just showing up. That is what the Open means to me.”

Strength from Within

I have met some amazing people and have heard so many stories of courage and strength and how CrossFit has been huge in the lives of people going through a very difficult time. Sometimes a persons strength has nothing to do with how many plates are on the barbell. Sometimes, it is God's strength from within that shines the brightest.

Recently, I had the honor of meeting Landon Johnson who has such a testimony. Both Landon and his story have truly blessed me. With his permission, I am sharing it you.

Landon and Jaime with baby Callie.

In November 2012, Landon Johnson had big plans. He was training for the 2013 Reebok CrossFit Open with a possible shot at making Regionals, preparing for his Level 1 Certification, and expecting his first child with his wife.

All of that changed for Johnson in just a matter of days.

After a routine check-up, the Johnsons’ doctor informed them that their daughter had not shown as much growth as he would have liked and thought it would be best to schedule a C-section for the next day. 

On November 9, their daughter, Callie, was born at almost 37 weeks, weighing only three pounds eleven ounces. An ultra sound revealed that Callie also had a hole in her heart. Understandably, the Johnsons were shocked but believed that surgery would be able to fix it.

The next day, the Johnsons were dealt another blow. A second doctor said that she noticed characteristics that were similar to Trisomy 18, a chromosomal abnormality, in little Callie.

As a concerned father, the first thing Johnson did was research Trisomy 18 and was devastated to learn that the prognosis wasn’t good. Most babies diagnosed with this condition usually don’t survive past the first year of birth.

“I was just in a state of disbelief. I had all these plans for my daughter,” Johnson said. “I wanted her to grow up, play with Barbies, paint my fingernails, and us go shopping. Now they were telling me I may not see her past one year of life?”

“It hit us hard. You go from excitement to a state of panic in just a day, in just an instant,” Johnson said.

Johnson and his wife, Jaime, made the decision to enjoy every single moment they had with Callie and told the doctors they wanted to take her home.

Landon holding his daughter for the first time.

“We wanted to hold her, love on her and just have her home with us as long we could,” Johnson said.

The day before Thanksgiving 2012, the Johnsons were able to take Callie home.

“Taking care of Callie at home wore us out physically,” Johnson said. “We had a hospice nurse that came in twice a week. Callie was also on oxygen and had to be fed through a tube every four hours, but we wouldn’t have traded any of those moments.”

They cherished every day they had, taking her to see Santa and to the Christmas party at the fire station where Johnson works as a firefighter and paramedic.

“We wanted no regrets,” Johnson said.

On February 7, 2013, Callie passed away at 90 days old.

“My wife woke me up early one morning to tell me that Callie’s breathing sounded funny,” Johnson said. “I woke up to see her take her last breath. I got my stethoscope to listen for her heartbeat. It was the most difficult day of my life.”

Johnson says it was his faith and his relationship with God that helped him through this time. He also discovered how much Callie touched the lives of so many people in her short life.

“At her funeral, I was blown away by how many people showed up,” said Johnson. “People from my gym, I mean, I didn’t even know all their names! I felt bad, but they were there supporting us through this time.”

It was during this difficult time that he said CrossFit became something more to him.

“CrossFit was therapy for me,” Johnson said. “The friends I have made through CrossFit just blew me away. They made me smile. They would tell me daily how much Callie had touched their lives. Talking to people about Callie was healing, and I took every opportunity to talk about her.”

“They are loyal. We suffer together, and we are family,” Johnson said.

CrossFit was also healing for his wife. Jaime had never done CrossFit before Callie’s death, but she credits it with helping her to relieve stress during this difficult time.

One year later, Johnson is now a coach at Over the Mountain CrossFit. 

“As a coach he has such a positive attitude and always knows exactly how to push people and get them motivated,” said Clay Adams, owner of OTM CrossFit. ”Landon has been through some tough trials at a young age, and his faith and strength has made us all better people. I can truly speak for everyone at our box and say that he has not only made us stronger physically, but mentally taken us all to a new level. We are blessed to have Landon as a leader and friend.“

As Johnson prepares for the 2014 Reebok CrossFit Open, he says he has a new perspective on life. He has recently started back competing on the local competition scene, putting his name out there as someone to look out for.

Although he said his support system and coaching is essential to his training, it is his daughter’s memory that drives him most.

“Whenever I get tired, want to quit or drop the bar, I think of Callie and I think, ‘Be strong for her. Push through for her,’ and most days I feel like I can go forever!”

Johnson said his daughter taught him a lot in her short lifetime.

“This situation taught me that life doesn’t always go the way we plan. Life is short. Whether you live 90 days or 90 years, life is still short. If you are not living out your purpose, your calling, it’s going to be wasted,” he said.

As for his ultimate goal in CrossFit, Johnson said he “just want[s] to make Callie proud.”

The Johnsons are currently in the process of adopting and are expecting a son in May.

Believe! You Can Do This!

It is that time again when one year comes to an end and another year begins. A time when we look back on the past year and pat ourselves on the back for achieving goals that we set for ourselves OR wonder "What the hell happened?!"

I have stated before that I don't believe in New Year's Resolutions. Why? Well, let me ask you. How many of your New Year's Resolutions have you actually achieved? My guess is, probably not that many.

Now let me ask you another question.

How many of the goals that you have set for yourself have you met? I would venture to guess that you have reached many of them.

Have you achieved all of your goals? Probably not. If you have, I would tell you it is time to make some more. We should ALWAYS have our sights set on a goal and when we reach that goal, set a new one! Remember, "The finish line is just the beginning of a whole new race."

As I have looked back on this past year, I am thrilled and amazed at how much has happened.
There were many goals that I set out for myself that I still have not reached, but I am certainly closer to achieving them than I was a year ago.

As far as goals met, I competed in 4 CrossFit competitions in the RX division,  I even came in second place in my first Master's Division at the Reindeer Games. I recieved my CrossFit Gymnastic Cert., organized my very first and successful fundraiser benefiting Autism, (WODism for Autism). I went to the CrossFit Games and watched some amazing athletes! I met Cheryl Brost, Lindsey Smith, Rich Froning Jr AND Fitness Lonnie! I learned butterfly pullups, got my first bar muscle up and got stronger.

I also surprised myself with achieving my largest goal.

Owning and running my own box has been a long time goal of mine, more like a dream of mine. I saw that dream fulfilled back in August when I and two of my good friends opened CrossFit Alabaster. It has been a huge success and that is due to my outstanding partners and our amazing (and fun) athletes! I have made some pretty incredible relationships because of CrossFit Alabaster and have the opportunity to spend time with some pretty amazing people on a daily basis. I am blessed.

This morning while I was in church listening to my dad preach, he said this during the sermon, "sometimes opportunities come disguised as impossibilities. Remember, nothing is impossible with God!"

This is so relevant to me. I don't know if I thought it was impossible to have my own box, but I did wonder if it would ever be possible. What I can say is that I BELIEVED I could do it. I don't know what your faith is, but I do know this. You must BELIEVE  for it to come to pass. I truly believed. I had a few people tell me that I would not be any good at all running my own gym/business. That I didn't know how to do "this", I didn't know how to do "that". I wasn't good at "this", I needed to be better at "that".

I had faith in myself though. I had a positive support group and I chose to listen to them. I chose to believe in myself and I chose to put my faith in Him.

Have you ever set a goal or set out to do something and had someone tell you that you couldn't do it?

Did you do it anyway and succeed? Why? Because you had faith in yourself! You believed you could do it!

The same also applies to your fitness goals, as well. One of my goals this year was to have a "PRETTY Muscle Up". It's okay, you can laugh, but if you saw my muscle up, you would agree that this is a very good goal for me to have. The other day, I was on the rings working with one of our other coaches and he told me, "Dawn, give me a few minutes, I will have you on top of those rings! It's going to happen today!"

HE believed!

We transitioned, we kipped, we broke everything down back to the basics. All the things I already knew. I could do this! I was ready to do this...right? I got back up on the rings, did this beautiful kip (well, it felt beautiful)...and felt myself stop pulling, mid-swing.

For the first time, I actually heard the words in my head. "You are going to fall."

I was scared I was going to fall. I KNEW I was going to fail. I was scared I would go through the rings...all the way through and fall out of the rings. I did not expect to get on top of those rings. So...I didn't.

I did not believe.

Guess what goal I have not reached. Guess who is holding me back...me.

So today I am asking you to make goals for yourself. Write them down. Share them with someone! My biggest goals were achieved because I had help and encouragement and I BELIEVED.

You can do this!

2013 is going to be an amazing year!

Happy New Year!

If you're not having fun, what's the point?

Over the past few days I have been so sad by the amount of people I know who have lost loved ones this Thanksgiving holiday. Some of those lost were children and all of them were unexpected.

Thanksgiving for me, has been one of mixed emotions. At least it has for the past 19 years. That's because 19 years ago, I lost my cousin in a tragic dirt bike accident. It was Thanksgiving Day and he was only 11 years old. I was devastated. He was here and then, just like that, gone.

These past few days have been a huge reminder to me that tomorrow is not promised to us. What we are promised is this moment.

How are you spending that moment? How am I spending that moment?

I have talked about how CrossFit has helped me get through some pretty tough emotional times. CrossFit is a huge stress reliever and the best therapist I have found. I also realized that the best thing for me to do for my health was to forgive those that hurt me, love the ones that mattered, forget about the past, Let Go and Let God, and cherish the moment I am in. This also goes for CrossFit, too. I mean, if I didn't enjoy it, I wouldn't do it. The day it starts becoming something I dread is the day I stop. CrossFit should be fun, at least that's the way I see it. Now that doesn't mean that it will be easy, if it is, you probably need to up your game or find another box.

So what is CrossFit to me other than what I have already mentioned?

It has become my adult playground. It is where I go to have fun. A place where I laugh everyday. I love the people at my box. I LOVE coaching. I love lying on the floor at the end of a WOD knowing I gave it my all. I love getting stronger. I love that I can do things that I never dreamed of. But most of all, I love it because I just do. How's that for an answer?

Life is way too short to spend it doing something you hate. I know that we don't always have a choice about what goes on in our lives, but there is one thing that we do have a choice in. How we respond to our circumstances. We can let things defeat us or make us stronger. I decided 2 years ago that I would not be defeated.

Embrace the moment and have fun.

Here are the WOD's from yesterday and today

Tuesday
SKILL and STRENGTH

Worked on Handstand Walks
Worked on muscle snatches. This will help me with my turnover and help me catch the bar overhead instead of trying to chase it out in front.
Also worked on clean and jerks and squat snatches.
These were not heavy lifts. This was all about technique.

WOD
"Elizabeth"
21-15-9
Cleans (85lbs)
Ring Dips
as Rxd 8:29 PR!!
Last time I did this was back in August and I had to scale half of the ring dips and my time was 10:01. So happy with my score today!

Wednesday
CrossFit Total
1 Rep Max Backsquat - 180lb (squatting to ball, this was a 5lb pr)
1 Rep Max Shoulder Press- 80lbs
1 Rep Max Deadlift - 225lb yep, still stuck here. :-/
Total- 485

Eating:
Wednesday:
Breakfast--Oatmeal with Raisins
Post WOD-Progenex Recovery
Lunch-Left over Zucchini Casserole
Snack-Larabar
Dinner-Grilled chicken, grapes, oranges and strawberries

Thursday:
Breakfast-Oatmeal with Raisins
Post WOD-Progenex Recovery
Lunch- Ribs, cabbage and creamed spinache
Dinner-Fried Chicken (Skin removed), Yellow Squash, 2 potato wedges