Wednesday WOD, January 5, 2011
Posted on 04. Jan, 2011 by Amie in Nutrition, WOD
WOD:
For time:
70 Walking lunges
60 Sit-ups
50 Burpees
40 Russian twists
30 Pullups
20 Wallballs
10 Knees to elbows
400m Run
Post time to comments.
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PALEO JANUARY
You are three days in to becoming a lean, mean, Paleo-caveman Crossfitter…..how’s it going for you? Have you found something that you really like to eat that you were unsure of to start?? How were last week’s recipes and food guide?? Post thoughts, questions, etc. to comments!
Week 2 is around the corner…below are your meal plans and grocery list for next week. Try these out, and keep us posted on your progress!
Sunday, January 9
Make this Simpler Times Chicken for Sunday dinner. The leftovers will be great throughout the week!
Monday, January 10
Breakfast: Omelet muffins (time saver – make these Sunday night and store in the fridge! Use your leftover chicken as the meat and some of the fresh veggies you have on hand to make!)
Lunch: Leftover buffet from the weekend! Graze your fridge and find something yummy to eat!
Snack: Fresh fruit and/or veggies
Dinner: Crock Pot Tri-Tip
Tuesday:
Breakfast: Omelet muffins
Lunch: Leftover Buffet!
Snack: Paleo Candy bars
Dinner: Baked chicken and Sweet potato fries…yes, even Paula Deen is Paleo! Bake the chicken however you like (you should have chicken breasts left in your freezer from last week – defrost what you need, put on your favorite seasonings and bake at 325 until done. On the fries, I made them and used olive oil, salt and pepper only – tasty!!)
Wednesday:
Breakfast: Egg-Veggie scramble (we made this last week! Use your eggs and whatever veggies you have on hand to whip these up!)
Lunch: Leftover Buffet!
Snack: Fresh fruit and/or veggies
Dinner: Rockin’ Moroccan Chicken
Thursday:
Breakfast: Carrot-Banana Muffins – these are YUMMY!!!!
Lunch: Leftover Buffet
Snack: Fresh fruit and/or veggies (or Paleo Candy bar!)
Dinner: Stir Fry Beef Salad
Friday:
Breakfast: Carrot-banana muffins
Lunch: Leftover buffet!
Snack: Fresh fruit and/or veggies
Dinner: Go out to dinner and order PALEO off of the menu – sub a salad and veggies for those “undesirable carbs” like fries! Remember to look for meat and veggies (fajitas are a great Paleo food, without the tortillas) – tell us where you went and what you ordered!
Grocery List
(Keep in mind, this list is includes every meal above. If you find you are cooking way more food than you can eat, freeze some of it, and/or delete an item to cook in order to eat all of the leftovers. If you choose not to make one of the meals above, be sure to adjust this list as necessary.)
Produce:
Fruit (get what you like – this is for snacking)
3 ripe bananas
Lemon
1-2 Bell Peppers
2 Onions
5 Garlic cloves
Head of broccoli
Head of cauliflower
Shredded carrots
Sweet potatoes (1-2)
Salad Greens
Raw nuts (if you do not have any leftover from last week, get some. One recipe this week calls for walnuts, but you could probably use whatever you have on hand.)
Meat:
1 whole chicken
Tri-tip (2-3 lbs)
Steak (1 lb. -this is for the stir fry, so you can use whatever kind of beef you want)
Misc. Items:
Handful of green olives (buy the jar – we’ll use olives again)
Can of broth (beef or chicken – this is in two recipes, so save a little for the second recipe)
Dates (usually you can find these next to the raisins)
Cocoa powder (Optional, if you make the Paleo Candy Bars)
Honey (optional)
Shredded coconut (optional)
Red Wine (for cooking – no, wine is not Paleo-we are cooking with it, not drinking it, so if you are being super strict with your diet, you can eliminate this)
1 can of beer (see above)
Eggs (if you are out from last week, buy more; if you bought the big 2.5 dozen, you should be ok!)
Frozen chicken breasts (if you do not have any leftover from last week, get some more)
Coconut oil (you have to go to Central Market for this one – it’s good to have on hand because you can make a lot of stuff with it, but if you need to save some money, this is an optional ingredient this week!)
Almond flour (You have to go to Central Market for this one too….you can find this in the bulk foods with the nuts – get about a pound of it)
Spices
(You should have most of these on hand – I listed all that you will need for the week…if there are one or two you are missing, head over to Central Market’s bulk spices and get a tiny amount!)
Black pepper
Garlic powder
Onion powder
Ground ginger
Cumin
Cayenne pepper
Sage
Rosemary
Italian Seasoning
Sea salt
Dry mustard
Cinnamon
Baking soda
Paprika (optional)
Balsamic vinegar
Olive oil
Soy sauce
Apple cider vinegar
Post thoughts to comments.
21 Responses to “Wednesday WOD, January 5, 2011”
david
05. Jan, 2011
16:20 the run at the end aint no fun.
PAU-KUNE
05. Jan, 2011
17:47 – why can’t you just post your time? I tried and got back I hadn’t typed enough – ????
PAU-KUNE
05. Jan, 2011
17:47 – why can’t you just post your time? I tried and got back I hadn’t typed enough – ????
Amie
05. Jan, 2011
Pau-kune-You have to type in a certain amount of words – it’s a built in spam-blocker. We are pretty fortunate that our site doesn’t get spammed too much (it all happens on the other side). If you want to just post your time, post it, then copy the “Your comment was a bit too short” blurb, and it will work.
bo
05. Jan, 2011
Pau-Kune,
Its a built in mechanism so people are forced to work on the BS skills.
Ty
05. Jan, 2011
Here is a link to the WSJ article mark mentioned yesterday. Tough this am.
http://online.wsj.com/article/SB10001424052970203513204576048090528437846.html?KEYWORDS=crossfit
FrankTheTank
05. Jan, 2011
14:10
I need a paleo calculator where I can enter the food and it tells me “yes” or “no”
Geesbreght
05. Jan, 2011
Brent I can give you one. Its just a button you press and it says NO every-time.
Amy
05. Jan, 2011
16:46 PU 16, 14 w band.
Thanks Amie for recipes.. FYI.. CMarket does not carry blanched almond flour, Sunflower shop does, but call bf you go, think they are out today, took the last one. She said a lot of people have buying it.
Sank
05. Jan, 2011
15:17….fun WOD. Harder than it looked.
Maclean
05. Jan, 2011
27:23 been gone for a while, paying the price
Stephen
05. Jan, 2011
18:05….slow….I thought I was going to loose my cookies during wall balls. Boy am I out of shape.
Ronin
05. Jan, 2011
FrankTheTank
You get the info on my daughters xfit in SoCal?
http://crossfitnorthhollywood.com/
FrankTheTank
05. Jan, 2011
Ronin – thanks for the info. I ended up going to Crossfit Hollwood. It was a 4 mile run from my hotel. We did Nate. 12 rounds with banded muscle ups.
Bo
05. Jan, 2011
Ryan decided to join in on the 4:15 fun.
Ryan 10:43 rx
Bo 11:08 rx
I love chippers.
Driggers
05. Jan, 2011
14:00 RX thanks for the pacing tip on the burpees Bo
amy
05. Jan, 2011
Gosh… nice to be young and get those incredible times posted!!! way to go Faith
Amie
05. Jan, 2011
Amy-Thanks for the tips on the almond flour! You can also get it at the Vending Nut Co. on Montgomery St.
Brent-a paleo calculator: If you are going to eat something that at one time had a soul or a face, it’s a YES. If it didn’t have either of those, it’s a NO.
Ronin
05. Jan, 2011
Sooooo…… Lets see if I have this right.
A gent who is a year or three away from qualifying for the Master Class at the Xfit Games was withing scant seconds of beating Ryan’s ass today.
And
Miss Faith was third overall today, as in Ryan, Bo, Faith.
Props to Bo and Faith!
Ryan – ah well – Parlez-vous français?
Driggers
05. Jan, 2011
Thanks guys, thanks Ronin! Ryan never encourages me.. ever
Bo
06. Jan, 2011
In all fairness to Ryan, I think he was just keeping up with me the first half of the workout knowing he would pull away on the pull ups. If he had really pushed it I think he would have been another 20-30 seconds faster. I on the other hand pushed it so hard I am still naseus this morning