Coach Sarah

All the coaches’ answers in the comments!

CrossFit WOD for Monday 3/2/2020

3 rounds of
  250m row/ski
  15 kettlebell swings, 32/24/16kg
  20 burpees
  15 kettlebell swings, 32/24/16kg
  250m row/ski
  7:00 rest

Post total time to whiteboard. Post workout will be a general stretching flow led by the coach!

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9 replies
  1. AB
    AB says:

    DAVE always have greens, cooked rice, yogurt in his fridge. His list looks like:

    Sweet pots
    Pearl toms
    Baby kale
    Arugula
    Heirloom oranges
    Crimini
    Avocados
    Jam
    firm tofu
    farro
    Bamba
    Calrose
    Gai lon
    Sausage
    Skirt steak
    Salmon
    Fresh thyme
    Cilantro
    Green onion
    Eggplant
    Italian parsley
    Broccoli
    Fruit

  2. AB
    AB says:

    KELSI

    Always in my fridge
    Frozen bananas for my smoothies
    Tupperwares of meal-prepped meals
    Almond milk
    Eggs
    Mama Lil’s peppers

    Regular Grocery List:
    – Stuff for smoothies! Spinach, bananas
    – Veggies for meal prepping! Depending on what’s in season, on sale, & sounds good: spaghetti squash, Brussels sprouts, zucchini, cauliflower rice, broccoli, sweet potatoes
    – Ingredients for meal prepping, which lately has been meatless meatloaf because I’m obsessed. Previously, I‘d buy Morning Star’s Meatless Crumbles, but since the new year, I’ve tried to find better meat alternatives. Share yours with me!
    – Snacks for the week: dates, granola from the bulk section, Builder bars, La Croix
    – Fruity gum!

  3. AB
    AB says:

    NATHAN

    We always have some eggs (both regular and hard-boiled), Greek yogurt, carrots, lunch meat, and bread in the fridge. Outside of the fridge, we’re usually stocked with some frozen chicken, fish, and ground turkey, as well as apples, mixed nuts, and protein bars. And I always make sure I have some Zevia around too!

    My regular grocery list mainly consists of the items above, as well as some onions and peppers for my lunch meal prep, and some sort of carb for dinners throughout the week (rice, pasta, green salad).

  4. AB
    AB says:

    LAUREN

    In Your Fridge?
    We always have lots of eggs, bread, cheese, sandwich fixings, nonfat greek yogurt, and hard-boiled eggs in our fridge. We try to always have lunches prepped in advance, as well (either a salad with chicken or ground turkey and veggies). In the pantry, we always have apples, protein bars, peanut butter, quinoa, and trail mix.

    Not gonna lie, we usually have leftover frosting in there too! With plenty of butter 😉

    Grocery List?
    We do Costco for as much as possible! Hard-boiled eggs, yogurt, granola, ground turkey, tilapia, apples, chicken, coffee, salad, bread, and some other things. From the grocery store, we’ll get peppers, onions, berries, and other things we don’t need a massive quantity of, or that we don’t buy as often.

    Advice?
    Keep things on hand that last a long time for when you’re tempted to go buy food. We know we can ALWAYS have a ham egg and cheese sandwich, or peanut butter toast. We can snack on an apple or trail mix on the weekend or a ham sandwich. Make more portions than you think you need for dinners so that you’ll always have leftovers. I tend to get REALLY hungry all of a sudden and my first instinct is always to go buy food… so make it easy on your hangry self to eat something fast at home that isn’t a chocolate bar or chips.

  5. AB
    AB says:

    MILLIE

    Always in my fridge: eggs/egg whites, zucchini, Brussels sprouts, some sort of ground meat, pickles, zevia lol

    Regular shopping list includes the above items plus –
    fruit & veggies:
    coleslaw cabbage mix (just the cabbage not dressing), broccoli, broccoli slaw, mushrooms, celery, bell peppers, avocado, apples, frozen blueberries
    dairy(ish):
    almond cheese, goat cheese, low fat cottage cheese, low fat mozzarella
    Ransoms: different mustards, rice cakes, no-sugar canned peaches, cauliflower gnocchi, sweet potato, oatmeal, cereal or granola if I’m out, protein bar (right now my go to is nugo)
    other meat: Canadian bacon, chicken sausage, tuna
    SOMETIMES – halo top, sugar free jello, dark chocolate

    Depending on my macros these change. I try to be gluten free. I am curious what others do to meal prep breakfast/lunch/snacks because I’m constantly on the go and feel like I consume too many bars.

  6. AB
    AB says:

    SCOTT

    I always have raw veggies in my fridge – carrots, sugar snap peas, cucumbers, broccoli, Red/Orange peppers, etc.

    Grocery list is a raw veggie stock up, almond/oat milk, granola, peanut butter, apples, cashewgurt, protein bar, kombucha, baked chicken peas, Italian snacking lupini beans, hemp seeds, cacao nibs, bananas. Maybe a few others but that’s about it for the regular stuff

  7. AB
    AB says:

    MILES

    FRIDGE STAPLES! I always keep breakfast staples in my fridge; eggs, milk, cream cheese, cottage cheese, yogurt, bagels, ham or bacon, spinach, berries and such. I’m always guaranteed to make breakfast every day, whether it’s an egg scramble (often combined with leftovers) or if I’m short on time (which is every weekday) a green power protein smoothie. Dinner fixings vary day to day, as usually I make dinner based off of a random inspiration and then just feed off leftovers for a few days. Pantry always has oats, pancake mix, potatoes, onions, garlic, seeds, rice, pasta, dry beans, canned tuna mainly.

    GROCERY LIST! I shop maybe 2-3 times per week, and my grocery list is usually composed of various breakfast ingredients that I’m missing and/or the ingredients for my randomly inspired dinner. For example, the other night I made a ground turkey green bean stir fry, stolen from Tony’s blog post recipe! When I’m not flying by the seat of my pants, I usually follow recipes from my crockpot book… nothing beats coming home to a house that smells like dinner!

  8. AB
    AB says:

    RON

    FRIDGE
    Factor or freshly meals, fitaids, cheese, blueberries, oikos protein yogurt, sprouted grain bread, butter, eggs, whole milk (I’m mostly non-dairy but André lives for it.

    SHOPPING LIST
    Eggs, milk, blueberries, veggies, sweet potatoes, bananas, peanut butter, coconut flakes, oikos yogurt, chicken.

  9. AB
    AB says:

    ME

    FRIDGE: eggs, spinach, Kerrygold salted butter, unsalted butter, whole milk, oat milk, avocado mayo, Zevia (usually Ginger Ale or Root Beer), a large container of minced garlic from Costco, Primal Kitchen’s Steak Sauce, Tessemae’s Creamy Ranch, salsa, yam noodles, and some sort of cheddar for the little one.

    We actually buy tons of frozen veggies for ease of use for our lifestyle, otherwise we get a CSA box from Imperfect Produce every other week.

    SHOPPING LIST: whatever veggies we need for recipes we plan on making, canned tuna, Dave’s Killer Bread (usually Powerseed, 21, or White Bread Done Right), snacks like chips (don’t shop when you’re hungry!), bananas, apples, peanut and/or almond butter, onions, cherry tomatoes, frozen veggies (like riced cauliflower, green beans, broccoli, bell peppers, onions), and other things like mac and cheese, waffles, cereal for the toddler.

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