Weight Lifting Wednesday 9-27-17

Strength

Snatch

work to a heavy 1

5  – Warm up

3 – 65%

2- 75%

1- 85 %

1- 90%

1-95%…..

Snatch Pulls (110% of Heavy 1)

2-2-2-2

Back Squat

8-8-8-8

30 GHD sit-ups

Image result for snatch oly lift

Flex Friday 7-14-17

StrengthPush Jerk

3-3-3-3-3

Goal- goal heavier than previous 5’s.
WOD 

10 min AMRAP

6 HSPU’s (3 wall walks)

15 DU’s

6 Burpee Box Jumps (24/20)
Cashout- 20 OH tricep Ext +20 rear delt flys

Week 1 Shopping List

So here we are… the paleo challenge is about to start and there you are thinking “what in the @#$%! am I going to eat?!?!?”

You’re not alone. There are thousands who have gone before you with those same fears and questions. You can do this.

In this article, I’ll walk you through every meal for the coming week, tell you what to eat, give you links to directions where needed and to wrap it all up: send you to the store with a single shopping list that contains everything you’re going to need for the week. What’s more- you’re not going to feel like you’ve taken on a 3rd job as executive chef trying to cook all of these meals. We’re going for fast and easy because let’s be honest: this week you’re going to be dealing with enough already. Lack of preparation is the enemy.

Lack of preparation is the enemy!

YOUR MENU FOR THE WEEK

Sunday

  • Breakfast: Coconut Pancakes
  • Lunch: Big Ass Salad (a.k.a. The B.A.S.)
  • Dinner: Meatloaf

Monday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: Tuna baconwich (yes, it’s real- and yes, it’s that good)
  • Dinner: Slow roasted pork shoulder

Tuesday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: Meatloaf (leftover)
  • Dinner: Salsa Beef

Wednesday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: The B.A.S.
  • Dinner: Slow roasted pork shoulder

Thursday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: Meatloaf (leftover)
  • Dinner: Salsa beef (leftover>

Friday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: Salsa beef (leftover)
  • Dinner: Slow roasted pork shoulder

Saturday

  • Breakfast: Eggs, bacon and fruit
  • Lunch: Tuna baconwich
  • Dinner: Grilled chicken with veggies

This menu feeds one person for one week. Multiply the ingredients by the number of people you are feeding

PUTTING IT ALL IN PERSPECTIVE

Let’s take a minute to discuss a few things. Odds are, you’ve got one… if not two eyebrows raised after reading that.

Sure does seem like an awful lot of repeated items on there. Yes, yes there is. But it’s not without reason. I’ll admit- this menu could get old after a while, but we’re only talking one week here. This week is going to be challenging for you: you’re going to have headaches, face fatigue, and there will be at least a few days where you just don’t feel like cooking. By using this meal plan, you will have healthy, nutritious and tasty meals already prepared when those times strike.

No, seriously dude- did you see how many eggs you put on there? Oh! Now that you mention it- Yes, I did! Eggs are versatile, portable and great sources of fuel. I’m going to show you a method for cooking them down below that will ensure they are tasty as well: every time. If that’s not good enough for you- have the eggs scrambled one day, poached the next, fried the next day and hard boiled after that. Switching the fruit daily adds variety as well.

Won’t the food go bad? No, it will keep in your fridge in an airtight container for over a week. Some people have an aversion to leftovers if they are more than a day old. If you are one of those people, simply switch the meals up so that you eat the leftovers the next day.

That seems like too much bacon. Said no one ever.

RECIPES

Coconut Pancakes
http://www.nourishingdays.com/2010/07/fluffy-coconut-flour-pancakes/

Eggs, bacon and fruit
2 eggs
3 slices bacon 1⁄2 avocado
1 piece fruit
Here’s my magic recipe for perfect eggs:
On Sunday, cook all of your eggs and bacon. Put the eggs in a Tupperware container, let cool and slice into 6 squares. Boom.
A note on cooking eggs this way: I hate overcooked eggs. Seriously. Know what happens when you cook eggs then put them in a microwave to reheat them?
Yeah. It’s gross.
When you’re pre-cooking your eggs, leave them a little under-done, just enough so that you wouldn’t actually serve them to someone like that. Later when it’s time to eat them- put them in the microwave for 1 minute and BAM: perfection.
To cook the bacon, lay it out on a broiler pan and place in a cold oven. Turn the oven to 425. After 15 minutes, flip the bacon, cook for another 5 minutes. Done and done.

Big Ass Salad (The B.A.S.)
4 ounces chicken (cooked)
2 cups lettuce or spinach
1⁄2 cucumber
1⁄2 carrot
1⁄2 tomato
4 tablespoons oil and vinegar dressing

Add 4 ounces of pre-cooked chicken to the lettuce, cucumber, carrots, tomatoes and whatever other veggies you like. Top with homemade oil & vinegar dressing. Like a boss.

The Tuna Baconwich
1 can tuna
3 slices bacon
1 tablespoon onion 1 pickle
1 bell pepper
1⁄2 avocado
It’s the only known substance in the universe that can’t be tied to Kevin Bacon in under 6 degrees. Take the avocado and mash with a fork.
Stir in the onion, pickles and some salt.
Drain and stir in the tuna
Cut the bell pepper into strips
Spoon the tuna mixture onto the bell pepper and top with bacon.

Meatloaf
1 lb ground beef
1 clove garlic
1 egg
1/3 cup almond flour
2 mushrooms
1/3 cup onions
1 bell pepper
2 sweet potatoes
Chop onions, mushrooms, garlic and bell pepper. Mix with ground beef. Season with salt & pepper.
Stir in egg
Stir in almond flour (use more or less depending- you want enough to make the loaf seem a little dry- the almond flour will absorb the fats in the meat as it cooks and hold it together)
Place in oven @ 350 degrees for 45 minutes or until done (135 degree internal temp) Meanwhile- microwave the sweet potatoes until soft
Peel and mash with fork
Stir in butter, salt and pepper to taste

Salsa Beef
http://www.thelazycaveman.com/salsa-beef-with-spaghetti-squash/

Slow Roasted Pork Shoulder
http://nomnompaleo.com/post/6894256523/slow-roasted-pork-shoulder

Grilled Chicken Breast and Veggies
4 ounce chicken breast
1 squash
1 zucchini
1 clove garlic
Season and grill chicken breast
Slice squash and zucchini
Heat 2 tablespoons butter in skillet, sauté garlic until it starts to brown Add squash and zucchini, sauté until tender-crisp

SNACKS

You will need some snacks during the day as well. Here are a few options to get you started:

2 hard boiled eggs
1 orange
handful of nuts

Guacamole
Bell Peppers
(cut the peppers into strips and use them for “chips”)

Almond butter
celery sticks

It’s really hard to overeat on Paleo. If you’re hungry: eat!

SHOPPING LIST

2 cans tuna
24 slices bacon
18 eggs
8 ounces chicken
2 lbs ground beef
4 lbs bone-in pork shoulder
Nuts (whole, in shell)
4 avocados
2 onions
1 pickle
3 bell peppers
4 cups lettuce
1 cucumber
4 carrots
1 tomato
8 celery stalks
3 sweet potatoes
2 oranges
6 pieces of fruit (your choice)
1 spaghetti squash
Garlic
2 mushrooms
Almond flour
Coconut flour
1/3 cup coconut milk
Coconut oil
Balsamic vinegar
Olive oil
Italian dressing seasoning
Baking soda
Almond butter
Vanilla
Organic, local honey
Pure Maple Syrup (optional)
Tomatillo salsa (or other fresh salsa of your choice)
Guacamole (buy or make your own)

Saturday 8-22

saturday- box I’ll be open from 8-10am.

Saturday 7-11

saturday- box will be open from 8am- 10am

Saturday 6-20

box will be closed Saturday. 

Thursday 5-14

Strength/ Skill

EMOM 7:00min

Pull-ups 20 secs work/ 40 sec recovery

WOD

3 Rounds

1 minute of DU’s

1 minute of WBSU’s

1 minute Box Jumps

1 minute HRPU’s

1 minute rest 

   
 

Weightlifting Wednesday May 6th

Strength

Snatch Complex

Power Snatch + Hang Snatch + OHS

20 Min
Weightlifting 

Behind neck- 1 push jerk/ 1 Split Jerk

5 sets

Reverse Barbell Lunges (front rack)

8-8-8-8

Bent rows

5-5-5-5
WOD

2 RFT

30 WB (20/14)

25 HRPU’s

20 Sit-ups

15 Cal Row

 
 

Happy Thanksgiving from CF4P!

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