WOD

Split Jerk
Build to a heavy single

5 Sets:
:30 Chinese Plank
:30 Russian Twist

Nutrition of the Week:
Hey Guys! Let’s work on ways to build meals. We all know that we should be eating mostly whole foods and minimizing fast/processed foods. Each meal should consist of a PROTEIN+CARB+FAT. If you’re reading this and think, you that sounds great but how do I actually do this? I’m busy. I got you!

Pick a day of the week where you can make a list, do your grocery shopping (or insta cart) and then prep your food for the week (For me, this is on Sunday).

My grocery list for the week includes: eggs, frozen mixed berries, frozen broccoli, frozen green beans, chicken thighs, pork shoulder roast, sweet potatoes, spinach, baby carrots, green bell peppers, bananas, apples, peanut butter, whole grain bread, tortillas, rice, olive oil, applesauce squeeze packs and avocados.

When I get home from the store, I put the pork roast in the instant pot and cook it to be shredded. I put the chicken on the grill, and then come in and hard boil some eggs, start the rice and roast the sweet potatoes. Chop/slice the bell peppers. Once all of this is cooked and cooled, I prep out my lunches for the week into meal prep containers and store the rest in big containers in the fridge to pull from for dinners.

Breakfast -here’s some ideas:
Eggs+oatmeal+frozen raspberries
Eggs+avocado toast+apple slices
Eggs+spinach in a tortilla+banana
Hard boiled eggs+applesauce pack if I’m running late

Lunches are going to be either chicken thighs or shredded pork+rice/sweet potatoes+mashed avocado/olive oil-based salad dressing, with a banana/apple/applesauce pack.

Dinners:
This is where things get real. If you are a busy parent, work shifts, or maybe go to the gym in the evenings-this prep in the fridge will save you!
Chicken+rice+green beans with butter
Pork+sweet potatoes+broccoli+avocado slices

Car dinners/between activities dinners but can’t go home: Yes, this is a thing (get a cooler, it will save your life):
Make sandwiches to toss in the cooler with your chicken/pork+baby carrots+apple/banana/applesauce pack
Peanut butter on whole grain bread+baby carrots+applesauce
Pork and rice burrito+sliced bell peppers+apple

Snacks: grab and go from these items-things like apple/banana+peanut butter, avocado toast, hard boiled eggs, baby carrots, bell pepper slices, etc. The options and combinations for all meals and snacks is only limited by your imagination.

Back Squat
3 @ 70% of 1RM
3 @ 80%
3+ @ 90%

“Thunderbolt”
8 Minute Ladder: (2, 4, 6, 8, 10, etc….)
Kettlebell Facing Burpees
10 Goblet Squats (53/36) after each set of burpees.

Question of the Week:
What’s your favorite scary movie?

“Atlas”
5, 3 Minute Clocks:
200 Meter Run
10 Handstand Push-ups
AMRAP Alternating Hang Dumbbell Clean & Jerks (50/35)
1-Minute Rest

Quote of the Week:
“It is often the small steps, not the giant leaps, that bring about the most lasting change.”
Queen Elizabeth II

Bench Press
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Shinedown”
21 – 15 – 9
Hand Release Push-ups
Sumo Deadlift High Pulls (115/80)

Recipe of the Week:
Here is a fun meal prep idea! Try out this Sesame Noodle Bowl recipe!

Ingredients:
Sesame Sauce:
1/4 cup sesame paste (or tahini)
1/4 cup warm water
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 clove garlic, grated
Sriracha to taste

Bowls:
6–8 ounces stir fry noodles, Chinese egg noodles, or linguine in a pinch
2 cups edamame, cooked
2 cucumbers, diced
1 lb. chicken breast, cooked and diced
Sesame seeds

Instructions:
Sauce:
Whisk all sauce ingredients together until smooth (or you can run it through the food processor, or shake it up in a jar).
Noodles:
Cook noodles a few minutes LESS than package instructions. If your noodles seem very sticky, rinse them in cold water. Toss noodles with about half of the sesame sauce.
Bowls:
Divide noodles, edamame, cucumber, and chicken into containers. Drizzle with a little extra sauce and sprinkle with sesame seeds. Voila! Store in the fridge for 3-4 days. Eat hot or cold.

“Burpee Please”
4, 5 Minute Clocks:
400 Meter Run
30 Sit-ups
2 Rope Climbs
AMRAP Burpees

Nutrition of the Week:
Let’s talk about healthy habits. Often times when approaching your nutrition, it’s best to start simple. A good place to begin is by going through the foods you have on hand. Check out your fridge, freezer, and pantry. I don’t want you to think of foods as GOOD or BAD-but rather in terms of, is this going to help me reach my goals? If the answer is YES-keep that!! If it’s a BIG NO, clean it out. No point in keeping it around if it’s not gonna get you where you want to be.

Some things that I always keep on hand at my house are:

PANTRY:
Salt/Pepper/Seasonings-I prefer to choose singular things like garlic powder or onion powder and then make my own blends for things like taco seasoning.
Olive Oil
Dried Herbs (oregano, basil, chili flakes, etc.)
Protein Powder
Rice/Protein Pasta/Oats/Quinoa/Potatoes
Applesauce Squeeze packs (unsweetened-good source of carbs on the go)

FRIDGE:
Condiments like Salsa/Hot sauce/Hummus
Coconut Aminos
Egg Whites
Spinach (really easy to toss into eggs, a bowl, or a wrap)

FREEZER:
Meats like chicken, shrimp, fish, elk, beef, turkey, pork
Frozen steamer bags of veggies (really good for busy nights!)
Sweet potato fries

Let’s see those organized pantry/fridge/freezer photos!!

“Better Together”
20 Minute AMRAP: teams of 2
30 Box Jumps (30/24)
30 Pull-ups
30 Power Cleans
Power Clean weight increases each round. (135/95)…(155/105)…(185/125)…(205/145)…(225/155)

Recovery of the Week:
Tight hips? Follow along with the yoga routine below and lets get you feeling better!

“Dodge, Duck, Dip, Dive and Dodge”
5 Rounds:
Minute 1 – Ring Dips
Minute 2 – Shuttle Runs
Minute 3 – Alternating Dumbbell Snatches (50/35)
Minute 4 – Hollow Rocks

Question of the Week:
What is your favorite part of the Halloween season?

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!

Back Squat
5 @ 65% of 1RM
5 @ 75%
5+ @ 85%

“Take 5”
5 Rounds:
8 Thrusters (115/80)
12 Toes to Bar
16/13 Calorie Row

Quote of the Week:
“Alone, we can do so little; together, we can do so much”
Helen Keller

Box Brief:
This Saturday’s class WOD will be a 5k run at Apollo. Bring your running shoes!!