Workout of the Day (WOD)

Thursday 4/14/16 Food Prep Blog from Coach Nicole

First: This Saturday is our first ever FAMILY & FRIENDS DAY; April 16, at 11 a.m.  Bring those family members and friends to try a class with you on this special day and time that we have set aside for only them.  Class is complimentary.  RSVP on the gym's "Events Whiteboard" or with Beth at beth@crossfitinterbay.com.
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Hi all, here are a few thoughts and tips I want to share on food preparation and staples you need to stock for quick and tasty meals.  We all tend to make bad food decisions when we are hungry and feeling rushed.  Evenings after work are a terrible time to ask the question “what’s for dinner?”  If you can answer that question in advance and you have the all the pieces available you are setting yourself up for nutritional success. 

I know a lot of us do a big food prep day over the weekend and rely on leftovers or semi-pre-prepared meals during the week.  This is great and if you separate your servings you also have portion control as well.  However, it’s not always possible to plan that far ahead, or sometimes you get tired of eating Sunday’s leftovers for a few days in a row.  Here are a few tips for quick and easy weeknight dinners made with ingredients you prepare in advance.

One: use your freezer to store prepared ingredients.  I use a Silpat (a silicone non-stick baking mat) on a cookie sheet to freeze diced onion, chopped parsley, minced garlic, diced pancetta…  Sometimes a recipe only calls for a little bit of something and then the rest goes to waste.  Or it is summertime and you have 14 tomatoes on your counter about to go bad.  Chop them all into useful bits and lay them out on the mat to freeze into individual pieces and then store them in a Ziploc bag.  Then you can scoop out as much as you need and instantly dump it in a recipe without wasting time.  My favorite easy prep is the minced garlic.  I buy the peeled garlic in bulk from Costco and mince the whole batch in my Cuisinart into tiny bits.  Then I freeze it in tablespoon-size scoops like a blob of cookie dough. 

Three: always have vegetables available.  Salads are great but not particularly nutrient-dense.  Choose some robust veggies that will last a while in your fridge and always keep them on hand.  Cabbages, kale, broccoli, Brussel sprouts, beets, sweet potatoes, parsnips, cauliflower.  Then all you need is to give them a rough chop and add them to a weeknight dinner.

Here are a few sample recipes with prepared ingredients:
Spicy Tomato Anything
One blob of minced frozen garlic
One scoop of diced frozen onion
One can of diced tomatoes
Handful frozen chopped parsley
Pinch hot pepper flakes
Protein (chicken breasts, prawns, meatballs?)
Sauté and serve over braised kale or mashed sweet potato or roasted spaghetti squash

Curried Anything
1 tbsp coconut oil
One scoop of diced frozen onion
One can coconut milk
2 or 3 tbsp curry paste
Protein and vegetables (fish, chicken, or lamb and cauliflower, sweet potato or chopped kale)
Sauté the onion until soft, then add the milk and curry.  Stir carefully to dissolve the curry paste and then add the meat and veggies. Cover and cook until done.

Braised Veggies with Pancetta
Fry up a portion of your diced frozen pancetta in a large skillet.  Add chopped veggie of any kind and fry a few minutes.  Then add a cup of chicken broth, cover and cook until the veggies are done.  Black pepper to taste but the pancetta is salty so you won’t need extra.  Add a splash of apple cider vinegar for some tang.   ***A side note: I portion my diced, frozen pancetta into small Ziploc bags with about ½ cup per bag.  Pancetta is a “sometimes” food best used for flavor and richness.  Use it wisely. 

Strength:
Shoulder Press
Set 1 – 5 Reps 75%
Set 2 – 3 Reps 85%
Set 3 – 3 Reps 85%
Set 4 – 2 Reps 85-90%
Set 5 – 2 Reps 85-90%

WOD:
5 Rounds
20 Wall Balls (20/14, FB 30/20)
15 Box Jumps/Step Ups (24/20)
10 Ring Dips (FB 7/4 Muscle Ups)

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