WOD

“Lightweight”
5 Rounds:
400 Meter Run
15 Handstand Push-ups
15 Toes to Bar

Recipe of the Week:
We love a good one pan dinner! Give this One Pan Italian Sausage and Veggies recipe!

Ingredients:
2 large carrots (~1 and 1/2 cups; 186g)
2 small red potatoes (~2 cups; 285g)
1 small-medium zucchini (~2 cups; 264g)
2 red peppers (~2 cups; 248g)
1 head broccoli (~1 and 1/2 cups; 80g)
13 ounces (368g) Smoked Italian Turkey or Chicken Sausage
SEASONINGS
1/2 tablespoon EACH: dried basil, dried oregano, dried parsley, garlic powder
1/2 teaspoon EACH: onion powder, dried thyme
1/8 teaspoon red pepper flakes optional
Fine sea salt & freshly cracked pepper
1/3 cup Parmesan cheese freshly grated
4 and 1/2 tablespoons (59g) olive oil
Optional: fresh parsley
Optional: serve over cooked quinoa/rice/cauliflower rice

Instructions:
PREP:
Preheat the oven to 400 degrees F. Line a very large pan (I use this 15×21 inch pan)(or use 2 smaller sheet pans) with parchment paper or foil and set aside.

PREP VEGGIES:
It is important to prep the veggies according to directions to ensure they all cook at the same rate. Peel and thinly slice the carrots (1/8th inch thick). Wash and chop the red potatoes (leave the peel on). You want the pieces quite small here. (I halve the potatoes and then dice each half. This yields a total of 10-12 pieces per potato)

PREP VEGGIES CONT.:
Halve the zucchini lengthwise and then cut thick half-moons about 1/2 inch thick. Coarsely chop the broccoli into florets. Remove the stems and seeds from the peppers and chop into 1-inch pieces. Chop the sausage into thick (1/2-inch) coins.

SEASON:
Place all the veggies and sausage on the prepared sheet pan. Drizzle the olive oil over everything. Add the seasonings right on top: the basil, oregano, parsley, garlic powder, onion powder, thyme, and optional red pepper flakes. Season to taste with salt and pepper (I use about 1/8 teaspoon pepper and 1/2 teaspoon salt). With your hands, toss to coat all the veggies and sausage in the seasoning/oil mixture. Once well coated, quickly space the veggies/sausage so none are overlapping and everything has plenty of space to roast. If everything is overlapping, cook time will be longer and veggies will steam not roast.

BAKE:
Place sheet pan in the oven and roast for 15 minutes. Remove and toss/flip the veggies and sausage. Return to the oven for another 10-20 minutes or until veggies are crisp-tender.

TOP:
Remove pan from the oven and top, if desired, with freshly grated Parmesan cheese and fresh chopped parsley.

SERVE:
Serve as is out of the oven or on top of rice, quinoa, or cooked cauliflower rice.

“Titan”
For Time: teams of 2
200 Double Unders
-then-
10 Rounds:
20 Kettlebell Swings (72/53)
2 Rope Climbs
-then-
60 Calorie Row

Meme of the Week:

Front Squat
5 x 5
After each set complete 8-10 strict pull-ups.

Nutrition of the Week:
Checking in from last week’s challenge!

Did you track your intake or at least pay closer attention to what you were eating? What did you learn?

Were you able to spread your food out throughout the day and keep your day-to-day intake pretty consistent? If not, why or where can you make changes? How was your energy, sleep, recovery from workouts? Did you find yourself reaching for the snack bag or were you able to feel satisfied by feeding yourself more consistently?

This week-try to go for some easy wins. Keep your intake consistent throughout the week and try adding in one of the following:
-go to bed a half hour earlier and/or shut screens off a half hour earlier
-add in some fruits and veggies to your daily plan (berries, carrots, bell peppers, apples, etc)
-take your water bottle along and try to finish one full bottle each day
Becoming more aware of your intake and taking small steps will be more sustainable in the long run!

“Fight Me”
3 Rounds:
1 Minute – Shuttle Runs
1 Minute – Alternating Dumbbell Snatches (50/35)
1 Minute – Bike for Calories
1 Minute – Weighted Sit-ups (50/35)
1 Minute – Strict Burpees
1 Minute – Rest

Question of the Week:
If you could have dinner with anyone, dead or alive, who would it be?

Power Clean
Build to 3 heavy touch and go reps

“Palpatine”
7 Minute Ladder:
2 Power Cleans (135/95)
10 Box Jump Overs (24/20)
4 Power Cleans
10 Box Jump Overs
6 Power Cleans
10 Box Jump Overs
Etc…

Quote of the Week:
“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”
Earl Nightingale

“Insidious”
7 Minute AMRAP:
15 Calorie Row
5 Wall Walks

3-Minute Rest

7 Minute AMRAP:
15 Burpees
5 Deadlifts (275/195)

Recipe of the Week:
This is one of our absolutely favorite recipes! Give it a shot for something new.

“AC”
6 Rounds:
200 Meter Easy Run
400 Meter Fast Run
100 Meter Walk

Meme of the Week:

Every 90 Seconds for 21 Minutes
Power Clean + Squat Clean

OR

Back Squat
Build to heavy

Bench Press
Build to heavy

Deadlift
Build to heavy

Nutrition of the Week:
The Cycle of Overeating and Restricting
Let’s say you overdid things a bit last weekend. It was Father’s Day, the Knights won the cup-you celebrated hard! Naturally on Monday, you plan to hit some salads, maybe choke down some chicken breast and you feel a little drained by Wednesday, but overall, you feel a little leaner. Thursday night rolls around and you grab a handful of chips/popcorn/cookies at the end of the day because you’ve been strict all week so what’s the harm. All the sudden-you’re face first in a bag of Fritos like a raccoon wondering what happened!!!???

I bet most of us have found ourselves in a similar scenario at some point in time. We think “I just need more discipline” or “If I never EAT chips/things I like I’ll never OVEREAT them” but the truth is, maybe you were just hungry and over restricting, and at some point, something’s gotta give. You either must replace those missed calories in a healthy way or find a better way to manage your intake overall.

My challenge to you this week is to try to keep your daily intake EVEN throughout the week. Meaning that you don’t have a crazy out of control day BECAUSE you evenly distribute your food throughout the week and make sure to feed yourself enough (even including things you actually like to eat) each day. For some of us, this is a big challenge. It means paying attention to your intake, whether through a tracking app or writing things down. For others, it may mean really being honest with yourself about what you are tracking, every bite. Some people may find it difficult not to restrict themselves because it’s become a habit after so many years of overeating on the weekends and then restricting during the week-rinse and repeat. Try it this week and see how you feel. If you need additional accountability, reach out!