Wednesday 2.1.2023
![](https://crossfitapollo.com/wp-content/uploads/2023/01/img1a-4-463x700.jpg)
“12 Monkeys”
3, 4 Minute AMRAPs:
30/25 Calorie Row
20 Ring Dips
Max Power Cleans (135/95)(155/105)(185/135)
4-Minute Rest
Nutrition of the Week:
Meal Prep
Let’s go over how to mass prep a whole bunch of food and how we can use that food throughout the week in different combinations. I am by no means a chef, so my meal prep and recipes are pretty simple.
On Sundays, I sit down and figure out what we are going to have for dinners for the week. Then I figure out what I can make for my lunches from those things and what I need for breakfast. Then I make my grocery list. This week, our menu looks like this:
Breakfast: overnight oats with frozen berries + eggs
Lunch: protein+veg+rice
Dinners:
Monday: Bibimbap with Rice and Veggies
Tuesday: Tacos with black beans, rice
Wednesday: Loaded Sweet Potatoes
Thursday: Soup
Friday: Pizza
Snacks: carrots and hummus, apple and peanut butter, air fryer bananas and Greek yogurt (so good)
Grocery List:
Ground Beef (I get the 90/10) (5 lbs)
Chicken Breast (big Costco pack-I think it’s 6 packs that are a 1 lb each)
Radishes, cilantro, cucumbers, spinach, mushrooms, sweet potatoes, shredded cabbage, carrots, scallions(green onions)
Apples, bananas, frozen mixed berries
Eggs
Milk
Greek Yogurt
Peanut butter
Black Beans
Rice
Corn tortillas
Chicken Broth