Workout of the Day (WOD)

Wednesday 11/2/11

Reminder Reminder:  Next week we are off to starting our new schedule.  6am Monday through Friday, 7am on Monday Wednesday and Friday, 9:15 on Monday Wednesay and Friday, Noon on Tuesday Thursday and Friday.  4pm,5pm,6pm, 7pm Monday through Friday.

This is a good read regarding planning your food and shopping for the week: http://www.crossfitverve.com/crossfit_verve/2011/10/monday-112410.html

I'm going shopping for the week, what the heck should I buy?

Here is one way to approach a week's worth of prep and shopping.  It's Sunday and I know I have busy week ahead of me.  If I don't prep for a few hours today, I will feel the repercussion all week long, by making quick and unavoidable bad decisions.  When I take the time to prep, my whole week runs smoother.  I'm less stressed because I don't have to wonder what, when or where I'm going to eat.  I save time, because I'm not running around getting food.  I save money, because I'm eating out less.

Step one:
Before going to the store, write a menu.  Break it into 4 categories; breakfast, lunch, snack and dinner.  Because I like to keep things simple, I'll keep the same menu all week long and change my meals the next week.  I choose a meal from each category and duplicate that all week long.  Because I am cooking for two, I account to both of our proportional needs. Here is what this week looked like.

Breakfast:
I eat 3 block breakfasts and Matt eats 4, I add the numbers accordingly, they don't need to be exact.  However, I'd like it close so that I either don't run out or don't waste any food.
Eggs-49
Onions-5
Broccoli-2/3 stalks 
Avocado-7
Apple-7

Lunch:
This can be a recipe as a whole(like a chicken salad) or parts, for this particular week I decided to separate it into parts proteins carbohydrates and fats, so I can actually interchange them for lunches and dinners.  Both ways are great.  My recipe is going to be a chicken, a veggie and a fat. I found a crock pot chicken and roasted veggie recipe on the fuel page, I'm going to use those.  Don't worry too much about exact quantities as you are shopping, you will get better and better at dialing this in.

Need:
Chicken-3lbs
Chicken Broth-1pint
Brussel sprouts-2 large bags
Sweet potatoes-4
Onion-2 
Avocado Oil-small bottle 

Already have:
Coconut oil
Thyme
Sage
Ms. Dash
Pepper

Dinner:  I was feeling like there was a lot to prep so far, so I wanted to make it a little easier.  Otherwise, I'd be in the kitchen for 6 hours.  I decided on beef stew for the protein, and the Kale salad on the fuel page. Knowing that I'd be able to use some of the roasted veggies as well for dinner.

Need:
Stew meat-5lbs
Diced tomatoes-1 large can roasted
Kale-1 head
Lemon-2
Ginger-1 small piece
Avocado-7 

Already had:
Romaine-1head
Red peppers-4
Onion-1

Snack: Now I'm starting to get the sense that I'll have a ton of food that I can pull snacks from pretty easily.  However, I decide to get some chicken that I can grill and have cut up ready to go and a few pieces of fruit for extra carbohyrates.

Chicken-4 breasts
Grapefruit-4
Honeydew-1
Oranges-6

What now?

 Now I head to the store.  While this is a great outline as to what I need, be flexible when you shop to make life easier on your self, no need to go to three stores when you can just change an ingredient or two. Here is what changed from this list to my actual shopping was;

14 avocados was not only expensive, I felt like we would waste too much.  So I got the packages of just avocados in small sizes.  I ended up getting 5 pack.

I knew that beverages are a key factor in staying on top of my nutrition so I added 8 large mineral waters and 4 large unsweetened iced teas.

Total cost for this list was $180, that's $25 per day for 2 people or $3.21 per meal.  You can't get much cheaper than that.

I'm home now what?

Prep it ALL NOW.  Don't delay or you'll waste food this week.  I started by getting the crock pot chicken going.  Once that was underway, I started the roasted veggies.  Now I have two dishes cooking and I could use the food processor for any additional chopping and prepping of veggies, the broccoli, onions, peppers.  As things get done they get sticky notes of measurements to keep my week math free and I put something else in, the stew, grill, make salad and voila. 3 hours later, yes 3 hours I'm got a stocked fridge and though it tok three hours, it's going to save me double that over the next 7 days if not more.

Strength:  Shoulder Press Week 1

“Unbreak my Heart”......You know you love that song

25 HSPU

50 Ring Dips

75 Pull-Ups

 

*Everytime you fall from the HSPU, Ring Dips or pullup bar do 3 burpees

 

*20 minute time cap

 

Tracie Sayers wanted me to pass the following information along to you guys with the company she works for.  If you have any questions, post in comments or talk to her in class.

ONE DAY ONLY SALE EVENT
Sunday, NOVEMBER 6th from 11:30-4:30

We've partnered with our friends at the SweatBox for a fabulous November 6th event in their Shoreline studio.  Performance yoga apparel and layering pieces for your lifestyle outside of the studio will be available at prices 30%-80% off retail. 

http://www.sweatboxyoga.com/sho/index

If driving from Seattle we are only 15-20 minutes away up I-5 on a Sunday with no traffic! Yay! Yes, we've timed it.  All you need to do is head North on I-5 and take the Kingston Ferry Edmonds exit.  It is easy to find in 3 turns: take one turn West off of I-5, one turn South onto 99 and then one Right turn into the parking lot.  Our location is in the SweatBox's Shoreline location at 20019 Aurora Ave N, Shoreline, WA 98133 west of the Costco across 99.

WOMEN'S BRANDS

  • Prairie Underground - Prairie Underground is a women’s contemporary clothing line that specializes in unconventional eco friendly sportswear.  Their collection represents a blend of rural and urban influences, with emphasis on shape, form, utility and endurance. Each season they offer the most beautiful hues of organic, ecologically sustainable, and conventional fabrics that are pre-washed for comfort and ease of care. Every garment is carefully produced in Seattle, WA.  http://www.prairieunderground.com/collection.html
  • Karma - Karma continues to bring us new product for every event. They build in beautiful Vancouver, Canada performance yoga and athletic lifestyle apparel from supplex to bamboo materials.   www.karmaathletics.com & http://www.facebook.com/#!/karmawearclothing

 

What did I learn from trick or treating with my kids yesterday?