WOD

“Green Light”
10 Rounds:
5 Toes to Bar
5 Push Jerks (115/95)
-then-
50 Box Jumps (24/20)

Recipe of the Week:
Here is a great dinner you can make in 25 minutes. Give this No Sugar Ginger Beef & Broccoli a shot!

Ingredients:
1 tbsp avocado oil
1 tbsp arrowroot or cornstarch
1.5lb lean beef (flank or sirloin)
1.5 tbsp avocado oil
3 green onions
1 tbsp garlic
1 large red bell pepper
2 cups chopped broccoli
Sauce
1 cup chicken broth
4 tbsp low sodium soy
1.5 tbsp fresh ginger
1 tbsp arrowroot

Instructions:
STEP 1
Toss beef in arrowroot or cornstarch.

STEP 2
Set a wok or carbon steel pan on high heat. Once hot, add oil and the beef. Cook until sear marks appear, about 5 minutes. Then remove from the skillet and set aside.

STEP 3
Reduce the skillet to medium and add oil, green onion and garlic. Cook until fragrant – about 2 minutes.

STEP 4
Add bell pepper and sear together for 2 minutes.

STEP 5
Add chopped broccoli or broccolini, then cover the pan to let the veggies soften for 2 – 3 minutes.

STEP 6
Mix together the ingredients for the sauce. Add the beef to the pan and toss together. Pour in the sauce and once it starts to bubbles, stir immediately and continuously so the sauce doesn’t get slimy.

STEP 7
Garnish with green onion and sesame seeds. Enjoy with your choice of brown rice, jasmine rice or cauliflower rice.

“Leather”
20 Minute AMRAP:
400 Meter Run
100 Meter Farmer’s Carry (72s/53s)
60 Meter Lunge

Meme of the Week:

“Team America”
3 Rounds: team of 3
100/80 Calorie Row
50 Bench Press (155/105)

Nutrition of the Week:
Do your part to prevent HANGER-BRING SNACKS!!

Snacks are a great way to hit your nutrition targets and stay fueled at times when you can’t get in a full meal. I think portable options are especially handy-things you can throw in your bag or car to save you from the drive thru when life gets crazy. Trust me, nobody wants to be around someone who is HANGRY.

Check out the options below for some ideas:

                Protein focused snacks: Hard boiled eggs, shredded wheat cereal with milk, nuts like pistachios/walnuts/almonds, spoonful of nut butter (Justin’s comes in single serve packets that fit into a bag, sunflower seeds, string cheese, babybel cheese, cottage cheese, Greek yogurt, beef jerky, bars-cliff/larabars

                Carb focused: applesauce packs, piece of fruit (orange/banana/apple/berries/grapes), sliced veggies(bell peppers/celery/carrots/kohlrabi), whole grain bread, Kodiak pancakes/waffles

                Fat focused: avocado, nuts, nut butters, dark chocolate

Back Squat
5 – 4 – 3 – 2 – 1

4 Minute Clock:
:20 Hollow Rock
:10 Sit-ups

Question of the Week:
What’s your favorite time of year?

Box Brief:
Let’s get ready for summer with another 10-week Habitap Challenge, starting March 20th. 

For those that don’t know.. We (Chad & Monica) started an online company called Habitap, back in 2019. 

Our goal of creating this online health and wellness challenge was to help people build healthy eating and lifestyle habits for long term success. 

Through this online 10-week challenge, you will be motivated, educated, and inspired to live a healthier, happier life. 

Join us on March 20th as we all build better nutrition and wellness habits that put healthy living on autopilot. 

Click here to learn more!

“Open WOD 23.3”
6 Minute Clock:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)

If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)

If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)

OR

“Spring Training”
12 Minute AMRAP:
6 Cleans (155/105)
12 Push-ups
18/16 Calorie Row

Quote of the Week:
“The doctors of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison

Box Brief:
Let’s get ready for summer with another 10-week Habitap Challenge, starting March 20th. 

For those that don’t know.. We (Chad & Monica) started an online company called Habitap, back in 2019. 

Our goal of creating this online health and wellness challenge was to help people build healthy eating and lifestyle habits for long term success. 

Through this online 10-week challenge, you will be motivated, educated, and inspired to live a healthier, happier life. 

Join us on March 20th as we all build better nutrition and wellness habits that put healthy living on autopilot. 

Click here to learn more!

“Open WOD 23.3”
6 Minute Clock:
5 Wall Walks
50 Double Unders
15 Snatches (95/65)
5 Wall Walks
50 Double Unders
12 Snatches (135/95)

If completed before the 6-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
9 Snatches (185/125)

If completed before the 9-minute time
cap, add 3 minutes to the time cap and
complete:
20 Strict Handstand Push-ups
50 Double Unders
6 Snatches (225/155)

“Goat Day”
20 Minute EMOM:
Odd Minutes – Goat 1
Even Minutes – Goat 2

-OR-

“Final Countdown”
20 Minute AMRAP:
20 Sit-ups
15/12 Calorie Row
15 Kettlebell Swings (53/36)
200 Meter Run

Meme of the Week:

“CYOA”
For Time:
100 Wall Balls (20/14)
300 Double Unders
80 Ring Dips

Nutrition of the Week:
Intuitive eating vs Tracking

Consistency over time is the most important factor when it comes to improving your nutrition. But what about intuitive eating? Shouldn’t you just be able to know how much you should eat by listening to your body? Sometimes, clients will feel guilty if they aren’t ‘perfect’ or like they are being ‘obsessive’ when it comes to tracking macros. Then they will try intuitive eating and struggle because sometimes they will fuel appropriately and sometimes, they won’t. The truth is, it’s really hard to know what your intake is if you aren’t tracking it. It’s also difficult to tell if your sleep, energy, recovery, and performance are improving if you aren’t tracking that either. You can’t draw any connections between nutrition and performance or really get anything dialed in without that data. A lot of us came to CrossFit for that reason-we track performance over time using the whiteboard and by repeating workouts so that you can see if you are improving your work capacity.

Research also supports the idea of consistency over time bringing you success when you are trying to make change (in this study, weight loss). The study shows that you get the best results when you are tracking your food consistently. The participants in this study who were MOST successful were NOT perfect, in fact, the group with the most success tracked over 66% of the total days possible. I think this is really encouraging, because it means that if you are tracking even just 5 out of every 7 days, you can still make progress.  I also think intuitive eating can be great for some people, but not while also chasing body composition or performance goals. This is why periodizing your nutrition over the course of the year to match your training is usually the best approach because you can build in periods where you don’t have to track as closely. I’ll talk more about that next week! Here’s the link to the study: The Effect of Adherence to Dietary Tracking on Weight Loss: Using HLM to Model Weight Loss over Time – PubMed (nih.gov)