On to our third week of the nutrition challenge!

For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.

Here is one of our favorites:

Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)

Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.

Here’s one of Andrew’s favorites that he plans to make this week:

Maybe if he makes extra, he’ll sell you a container!

Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.

ARTICLES

+ The Pigheaded and the PRs – CrossFit Journal

CrossFit WOD for Tuesday 10/24

1000m row for time
500m row for time
250m row for time

AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run

Post score to whiteboard!

CompEx WOD

3 rounds for time:
7 squat snatches, 75%
100 double unders

windmill work + obliques + flags

Gymnastics Strength WOD

muscle-up development, tumbling

Foundations Class 4 WOD

AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps

Post-workout: Elevated Samson Stretch, 2:00/side

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