Tuesday 140304

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Strength

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Bench Press

Work up to a heavy set of 3 in 15:00.

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WOD

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Diane

21 – 15 – 9

Deadlifts, 225#/155#

Handstand Push-ups

Compare to 1/7/14, 2/4/13, 6/12/13

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The February PR Board…not bad considering little to no 1RM or benchmark WOD work!

Too busy to cook every night? Here’s some advice from Kendra V!

Preparing for the Known

In CrossFit we talk a lot about preparing for the unknown
in fact, when people question the functionality of a particular movement
you might hear coach or athlete explain how
insert movement here
prepares you for the unknown.
It’s functional.
It’ll help you if you’re in a predicament
or want to carry in 10 bags of groceries at once
or clean a box up on top of the other boxes at CrossFit Evolve and you are only 5’3.

But what about preparing for the
KNOWN
why don’t we spend time doing that in CrossFit?

Here is a “known” that deserves some time

getting hungry.

We all do it.
Several times a day.
Yet, there’s really no training on how to prepare for food.

OR IS THERE?

Statements made at gyms all over the world
(At least I’m willing to bet- and in many different languages)

“Oh we just ate at __________because I have no time to cook.”
“My diet is crap because well, there’s just no time to make actual food.”
“My kids still eat ______because I don’t know kid- friendly food that is actual FOOD.”

I’m right there with you
preparing legit food is tough
especially when we’re busy people
so let me help you
PREPARE for the KNOWN

MEALS and HUNGER and EATING.
(I made a list of suggestions- perhaps you do these things already or can just get some new tips)

1.) PLAN and LIST
Start with a plan of the actual meals you want to eat during the week. I usually
bookmark meals that look delicious throughout the week (at the bottom of this post are
links to my favorite places to recipe shop). I also text my friend, Katie McKeon (because she usually has her list done first- overachiever), to ask what her meal plan is for the week and steal some of her ideas. The bottom line is whatever is on the list- that’s your plan. Sure, we deviate every now and then but really- what you see is what we get. This is the list I just shopped from.

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Then, I make some little stations all over my tiny kitchen. Sometimes my girls help, but
let’s be honest- I’d rather do it solo.

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2.) WASH and CUT
Next, when I food prep I work directly from my grocery bags (I put away all the items
that need to be kept cold obviously). I’ve found if I just put the food away it might just sit
there and go bad. (Note: I do not own enough Lululemon to fill these bags- the last time I was there the girl gave me as many bags as I wanted- she was so rad).

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Then I just start washing and cutting up a storm! I seriously wash and cut every piece of produce I buy because if I don’t no one will eat it. Why? Because prepping food takes work and usually we just want to eat it right when we are hungry! I also start making containers with specific food that will make a meal later in the week. Like this prep from Our Paleo Life.

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3.) BAKE and COOK
Since we leave for school very early, I also try to prep all of our breakfasts for the week
as well. I don’t cook everything right away like the CaveBoy Taco Casserole (see above- Our Paleo LIfe), but I do bake most things we consume during the school/ work week. This week I baked gluten- free (not 100% Paleo) pancakes, egg muffins (PaleOMG), pumpkin pucks (Paleo Parents), and bacon (yes, I bake bacon). I also baked some sweet potato fries (PaleOMG) and brussel sprouts. When I make the stations it helps me determine how long things will take to make so I can manage the oven space.

4.) PREP and PACK
Everything I prep is safely stored in containers until I use them for breakfast or to pack lunches OR when I throw them in the oven after gym and the girls’ dance classes. I cannot lie, I love it when my fridge is prepped for the week. I even cheat sometimes and buy a rotisserie chicken because it’s fast (although I usually break it all apart before storage).

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I also have my girls prepare for their known by stashing several of their own snacks for the week. I wish we could always be 100% Paleo- but life happens and kids need snacks that can stay in bags all day. Our favorites are: non-GMO popcorn
applesauce packs, plantain chips, ClifZBars, barefruit dried apples, Oregon Trail beef sticks, Justin’s Mini Nut Butters, Fruit Leather, and Wholly Guacamole single servings (keep cold).

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/03/Photo-Feb-22-1-23-52-PM.jpg” link=”” alt=”Feb PR” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

I also prepare for the known but prepping car food for trips, in between activities, or outings (it’s also because I’m cheap). This saves time, money, and allows my family to eat real food…even during our busy weeks! Hunger is going to happen. So why not be prepared? You don’t have to be as crazy as me- but a few easy changes could make you (and your stomach) a lot happier during the week.