baked egg frittata lasts all week!

1. Plan every night’s dinner on Sunday:

On Sunday morning I sit down with my Spark and I plan out the entire week’s dinners. I go through recipes in Well Fed, EveryDay Paleo, Barefoot Contessa(many of these can be modified to eliminate the dairy, etc) and pick a recipe for each night. Usually, I pick super easy ones, like protein style burgers on Monday, whole baked chicken on Tuesday, grilled salmon or tilapia on Wednesday – you get the idea.

2. Lunch=Leftovers:

So simple and so easy.  Leftover grilled salmon over “Power to Greens” from Trader Joe’s, brussel sprouts, and sweet potato fries in a container – ridiculous!

3. Prep:

Sundays and the kitchen just go together.  Slice and dice.  Bake and bag.  Toss and tupperware.  You get the idea… make your yummy food, portion it, and have it ready to grab and go. I hard boil 12 eggs and make an egg frittata bake (or two) every Sunday. I can’t tell you how many times just knowing I have an egg ready in the fridge has saved me. It’s a great mid-morning or afternoon snack alongside veggies, or they’re great to make egg salad for lunch.

4. Eat breakfast:

I don’t know about you, but my mornings are crazy so my breakfast needs to be super simple and quick. Typically, I rotate through Meal Replacement Shakes, 2 hard boiled eggs with avocado and tomato, or egg frittata.  Find your go to’s and GO TO THEM.

TODAY’S WOD:

RED

Strength:  

Push Press 5.5.5

WOD:

3x

10 renegade rows (25)

25 double unders

BLACK

Strength: 

5×2 Strict pull ups 

WOD:

3x

400m run

10 russian kbs (heavy)

10 push ups

posted by gena for monday, may 20th, 2013

“You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you.”

- Brian Tracy

posted by jill for sunday, may 19th, 2013

“yaayy burpees!!!”

Burpee:  named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test.  He earned a PhD in Applied Physiology and created the “Burpee” exercise as part of his PhD thesis as a quick and simple way to assess fitness.  The exercise was popularized when the U.S. Army adopted it as a way to assess the fitness level of recruits during WWII, namely their agility, coordination and strength capacities.

How’s that for some CrossFit trivia?  Run and tell all your friends. Sounds like that Royal H. Burpee was a pretty smart guy.  We must offer up our thanks and gratitude for his physiological genius in developing our most beloved gym exercise!  Even better, why not throw a couple burpees of thanks out to honor Mr. Burpee himself?

Burpees can be performed anywhere, anytime!  Do them at the top of every minute.  Do them at the top of the stairs.  Pick a nice big number and go for it.  Do them in sets.  Try them in an elevator.  Add another rep for each minute that passes.  Do some in the airport aisle.  Keep it interesting!

TODAY’S WOD:

At the top of every minute for 30 minutes:

3 burpees

5 squats

7 v-ups

posted by ali for saturday, may 18th, 2013

double under partayy!

“Do not let what you cannot do interfere with what you can do.” – John Wooden

That’s right. Don’t forget what you can do! Or what you have done! And leave a little room for what you will do! Sometimes we forget about how far we’ve traveled and all the progress we have made along the way.  

Check your WOD book. Check out all those PRs (and record them on the PR page if they’re not there yet!) Better yet, check out those numbers for your first couple workouts at the Fly. See how far you have come! Yes, you have a long way to go. We all have a long way to go. It’s called life! We’ve got goals, ladies! Lofty ones. That’s a good thing. Just make sure you have some Specificic-Measurable-Attainable-Realistic-Timely ones set for the journey on the way to lofty! Now get to adding to your list of “can do’s.”

We become fixated on the future and forget to appreciate the journey and, more importantly, the now! Appreciate your hard work and put it to good use in all areas of your life, family, work, gym and play. Most of us have contributed quite a bit of time in these areas and it’s okay to step back and give yourself some credit! Keep those goals in mind but remember to enjoy the process. You’re doing great things! 

TODAY’S WOD:

RED

WOD: (20m time limit)

400m run

20-18-16-14-12-10-8-6-4-2

kettle bell swings 

sit-ups

400m run

BLACK

Skill:  Snatch

WOD: (12m time limit)

3x

10 OHS 

8 pull ups

6 burpees

posted by ali for thursday, may 16th, 2013