Wednesday 092816

CrossFit Pella – CrossFit

Warm-up I (No Measure)

Run 400m

2-3 rounds

10 dumbell presses

10 pull ups

10/10 walking lunges


Skill work (take 15 minutes to work on)

2 x 5-10 chest to bar or pull-up or ring rows

2 x 5-10 or ring pull ups

2 x 5 bar or ring muscle ups

Metcon (Time)


50 parallel bar jumps

40 sit ups with med ball

30 calorie row

20 burpees

10 push ups

20 burpees

30 calorie row

40 sit ups with med ball

50 parallel bar jumps


Handstand work (shoulder touches 2 x 10) or holds for 3×30-60 seconds

Floor sweeps 2 x 10


Work on chest with lacrosse ball and couch stretch x 1 min/leg

Tuesday 092716

CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Overhead Squat (Spend 15 min. working to heavy set of 5)

Metcon (Time)



Overhead squat 115/80 (95/53)

Over the bar burpee

Push up


Run 800m, rest 2 minutes, run 400m (row 1000m, row 500m)


Roll quads with barbell

Meal plans made easy

Fall sports are upon us; chances are you are running from work to practice to games back to practices and return home later and more exhausted than you’d like. Perhaps meals are the least of your worries, however I’d argue that during this time good planning and nutrition is even more critical.

When you are tired, worn down, and stressed (same with your kids), your body is at risk for not being able to fight off sicknesses that a well fed and well rested body could fight off. Your defenses are down and the last thing anyone wants on these gorgeous fall days is the flu. So listen up; my children likely hear “have you washed your hands” in their sleep. I’m a hand washing fiend, no sanitizer, soap and water, please. Next to hand washing is sleep and next to that is nutrition. If you find your household getting sick, double check these three items.

Last analogy before I get off my soap box: if you put poor fuel in your car, it will run, but not efficiently. Your body (and your family’s body) is no different. Fuel it with good quality ingredients.

Now onto planning: all of you have come across posts where people prepare all their meals for the week ahead. If you were single, or married without children, I strongly encourage you to do this. However, if refrigerator space is a hot commodity like it is in our house, this just isn’t practical. I simply cannot have 25 containers in my fridge and still think that other food can fit into it. With that said, do not use your role as a parent as an excuse to not prioritize nutrition. Using busyness as an excuse to not exercise or not eat well sends me off the deep end… if it is important to you you’ll find away if it is not you will find an excuse. Enough said.

Here are some staples to make: grilled chicken (I cut chicken breast and have add the juice of a lemon, the zest of a lemon, a little bit of olive oil and some Italian seasoning, marinate for a couple hours and grill), boiled eggs, cut/prepared veggies, bags of pre-cleaned lettuce/spinach, roasted veggies. Repeat, repeat…

Roasted chicken: The key to good roasted chicken is to make sure it does not sit in the juices. As pictured here you see it is sitting atop a rack so that it remains crispy. Add seasonings to your liking and make sure that you based it midway through. We are having this with roasted vegetables, same rule applies, keep the vegetables dry, season with salt and pepper or seasonings of your choice and just a little bit of olive oil. If you put too much olive oil they will get soggy. Use the leftover chicken and to top salads or make chicken salad (add in tart fall apples, olive oil mayo, celery, dried cranberries, walnuts…). Oh yeah and you roast at high temp (425) for shorter duration. Use broil for just a minute to crisp up skin or veggies… don’t fear fat people, eat the skin.

Rosemary beef roast: this is easy and perfect for the crockpot. IF you have time add some coconut oil to a pan, Salt and pepper both sides liberally, and sear both sides. The searing process will seal in the flavor and give an additional yummy beefy taste. Do not move it from the pan until it releases on its own or you risk leaving all those yummy beefy tidbits in the pan. Put the beef in the crockpot and turn it on low for 6 to 8 hours. If you took the time to brown it, deglaze the plan with Worchestersire sauce. Poor this over the roast, about a quarter cup should do the trick. Gather up some fresh rosemary and put a bunch of it on top of the roast. Slow and low. Don’t forget veggies, frozen bags of veggies are just fine in a pinch.

Creamy spaghetti sauce: trust me on this, just trust me…. Brown a couple pounds of ground beef/turkey/chicken/mix of…, do an extra pound or so based on the size of your family and use it for topping salads and things like that. The remaining couple pounds put in the crockpot. Add in whatever sauce your family typically uses for spaghetti, if you make your own, awesome, keep in warm through the day in crockpot or heat in stovetop if time allows. Immediately before serving it add in one whole can of coconut milk. One of our kids is gluten-free, therefore we do not do regular pasta, even before that discovery we really didn’t do regular pasta anyhow so it hasn’t been much of a change. We do a fair amount of spaghetti squash in our house. The best trick for a spaghetti squash is as follows: poke a few holes in a whole spaghetti squash with a fork, toss it into the microwave for five minutes, this will soften it enough to make it possible to cut it in half. Once you have cut it in half, place it facedown and microwave for another 6 to 10 minutes. You want to microwave it until you can easily scrape out the spaghetti like threads with a fork. If you are smart and plan ahead, you can microwave it let it cool and be able to scrape it out once it’s cool, I have yet to plan that ahead successfully and therefore burn myself nearly every single time. That is all you need to do for the spaghetti portion, if you want to sauté it in a pan with a little bit of olive oil I’m sure that would be good, again I’m usually too short on time for that. Serve it with the sauce, top it was some Parmesan cheese if your family does that and enjoy. Do not mention that it’s not real pasta… it is not real pasta, it is not fake well at being real pasta, but it is still pretty darn good. Creamy, yummy, delicious.

Butter chicken (there is an actually better in this, just the name): this is a little adventurous, but at some point in time children have to stop eating macaroni and cheese and chicken fingers, therefore make this dish. Into your crockpot toss the following, 2 to 3 pounds of chicken, I prefer boneless skinless chicken thighs, one chopped onion, one can of coconut milk, 3/4 cup of tomato paste, 2 tablespoons tapioca flour, 2 teaspoons Garam masala, 1 teaspoon curry powder, half a teaspoon ginger, half a teaspoon chili powder (more if you like it hot), if you cannot find these items, add in 4 tablespoons of red curry paste which you can find anywhere in Pella. Add a little salt and pepper to your liking. But this in your crockpot on low for 6-8 hours or on high for 3 to 4. Serve with rices cauliflower or rice if your family does that and a hefty dose of cilantro.

And if you didn’t have time to do some of these, make an egg frittata and serve it with some fruit. Refer back to previous post as it’s one of my favorite last minute items to make for supper.

Give yourself some grace, the last thing we need is more judgment. If you or your child has pizza, great, I hope it was good. Balance that with a hefty dose of vegetables and some decent sources of protein. If you want to have ice cream for dessert, do so. However, make sure that you have got in the good nutrients before you fill yourself with just the empty calories.

Your body is amazing, take time to take care of it.