After doing all those burpees in Wednesdays WOD, I started thinking how worked I felt, then a light bulb flickered in my head and I got the idea for a burpee challenge. I thought, “I’ve been on the lookout for a good challenge lately and a burpee challenge sounds joyfully painful, yet rewarding”.
This is a sample dinner plan to give folks some ideas for the first week of the Whole Life Challenge. This works for Kickstart, substitute as needed for other levels. My first weeks menu looks something this…
Sunday: Roasted chicken, steamed broccoli with butter, lemon & salt, cauliflower puree with caramelized onions & garlic.
Monday: Rice bowls using the left over roasted chicken, topped with lots of fresh raw vegetables (purple cabbage, carrot, black olive, avocado, salsa, Greek Yogurt).
Tuesday: Ground beef tacos on corn tortillas.
Wednesday: Stuffed baked potato with left over taco meat, fresh salsa, grilled mushrooms, Greek yogurt and steamed broccoli.
Thursday: Slower cooker beef roast with root vegetables (parsnip, turnip, carrots).
Friday: Grilled pork chops, roasted sweet potatoes and steamed Brussels sprouts.
Edited June 1, 2017
This WOD kicked my ASS! #135 is my 1 rep max on the Power Snatch, so I scaled down #115. I was able to pull #135 on the Clean & Jerks and the Deadlifts.
7 Rounds for Time:
3 X Snatch (#135 / #95)
6 X Clean & Jerk (#135 / #95)
9 Deadlift (#135 / #95)
My time: 23:39
We did a lot of 1 Rep Max’s this week at the gym. I hit a PR every day this week. I was most exciting about the Snatch and the Power Clean.
Deadlift: 355 lbs
A few weeks ago I posted on FB that I did 325lbs. After a little form correction I bumped that up a bit this week.
Back Squat: 225 lbs
I did 245 lbs, but my coach said I needed to get a couple inches lower to count.
Push Jerk: 155 lbs
First time max attempt
Snatch: 135 lbs
First time max attempt… but I know at the beginning of the year I had a hard time with 75 lbs)
Power Clean: 165 lbs
First time max attempt, however, I know I cleaned 135 lbs about a month ago.
Power Clean Sequence
* PR = Personal Record
Egg Muffins are my favorite breakfast food. I began making these a few years ago when I started CrossFitting and eating more on the Paleo side. These can be made with a variety of ingredients, so feel free to be creative.
TIP: Vegetables like mushrooms, onions and spinach do not work well because they tend to expel water as they cook, making your muffins runny. Updated 5/19/2015
Ingredients: Yields a dozen muffins
- 2.5 – 3 cups broccoli florets (1/2 to 3/4 inch pieces)
- 1/2 lb or so breakfast sausage
- 14-16 eggs
- Coconut or olive oil
- Salt and Pepper
- Pre-heat oven @ 350 degrees (I have not had good luck with convection ovens)
- Cook sausage thoroughly into small crumbles in a saute pan
- Saute or blanch broccoli (I usually saute it in the sausage drippings pan)
- Mix eggs in large bowl with a little bit of salt and pepper
- Layer ingredients in lightly grease the muffin pan
- Pour egg over top of layered ingredients, to just below the lip.
- Bake in oven for 25 – 30 minutes
This is my Paleo version, my non-Paleo version includes shredded hash brown potato and shredded cheddar cheese.
Almond muffins are one of my favorite Paleo treats to make ahead of time and keep on hand. They are super easy to make and are absolutely delicious.
- 5 cups almond meal
- 6 eggs
- 1/3 – 1/2 cup honey
- 2 tsp. baking powder
- 1- 2 tb. vanilla extract
Optional Flavor Ideas
- 1 cup dried cranberries + zest from about 1/2 an orange
- 1/2 -3/4 cup frozen blueberries + zest from 1 lemon
- Be creative and come up with your own 🙂
Measure the almond meal into a bowl and add baking powder, stir. Beat eggs and vanilla extract together. Add to almond meal and stir. Next stir in honey and your flavoring combinations.
Divide into greased muffin tray and cook for 30 -35 minutes at 300 degrees.
Another variation I just thought of is apple, raisin and cinnamon.
I’ve survived -40 F wind chill as a bike courier, camped at -20F… it must have something to do with age because it didn’t break 35 degrees today and there was no way I was doing a workout outside. I decided today would be a fine day to start my free trial at Crossfit TOAD. I miss being a part of a gym…
Today’s workout went like this: Continue reading
I’m sometimes amazed that with very little equipment, I can get a fantastic workout with tons of options. And thanks to one of my clients who sent me an Amazon Gift Card, I just expanded my home gym with a new pull up bar and ab mat. Looking forward to seeing those arrive in the next few days.
2 X 15
– Push Ups
– Sit Ups
3 X 10
– DB Presses #25
– DB Fly’s + DB Bench Press (super set) #25
– Push Presses #55
1-2-3-4-5… Sit Ups
Round 1 = 10Kb’s + 1 Burpee, R2 = 9kbs + 2 Burpees, R3 = 8kb’s + 3 Burpees, etc….
One of my favorite exercises to make a WOD just a little bit harder… Man Makers. After watching this video, I realized I missed a step when I did these the other day.
Workout from Saturday, December 27, 2014
- roll out push ups
- Sit Ups
- Spider mans
– 1 Mile Run
- Man Makers #25
- Double Unders
- Sit Ups
– 200 squats