Stay Right Through Winter Nutritional Guides

I hope you've declared which category you fall in: Fat Loss, Weight Gain, and Performance.

First, download these (in this order):

1. Stay Right Through Winter Challenge Nutritional Guide
2. CrossFit Journal #15: Avoiding Metabolic Derangement
3. CrossFit Journal #21: Zone Meal Plans

We will approach nutrition one of three ways: Paleo, The Zone and/or Intermittent Fasting. I will provide details to each in the gym.

Welcome to the club Eric!

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Bars are up! Thanks to Morgan of Forced March Fabrication for helping us create our design.

setup.

middle section

DONE!

Come in and play! Expect a lot of pullup WODs (=

Rowers should be in sometime next week.

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Sheena's Corner!

Hey everybody! I'm the brains behind Tasty Tuesdays (Andrew actually wrote that, but I am)! :) If any of you have comments, suggestions - post 'em in the comments! Alright, make sure to check out the links posted in the beginning of this blog. Today's recipe comes from Barry Sears' book Mastering the Zone.

Beefy-Vegetable Stir-Fry

Servings: 2 dinner entrees (4 blocks)

Ingredients (block size):

12 ounces lean ground beef (8 Protein)

2 cups onion, sliced, & halved (2 Carbohydrate)

3/4 cup chickpeas, rinsed & chopped (3 Carbohydrate)

1 1/2 cups red bell pepper, sliced & quartered (1 Carbohydrate)

3 cups cabbage, shredded (1 Carbohydrate)

3 cups mushrooms, sliced (1 Carbohydrate)

2 2/3 teaspoon olive oil, divided (8 Fat)

2 tablespoons apple cider vinegar

1/4 teaspoon Worchestershire sauce

salt & pepper to taste

1 tablespoon low-sodium soy sauce

Method:

In nonstick saute pan, add ground beef, onion, and 2/3 teaspoon oil. Cook ground beef and onion until browned. In another nonstick saute pan, add 2 teaspoons oil and remaining ingredients, and cook until cabbage is tender. When the cabbage is tender, add cooked beef and onions to the cabbage. Simmer entire mixture for 10-15 minutes. Divide mixture between two dinner plates and serve.

Yummy. 'Til next week - have a wonderful Thanksgiving!

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WOD

Press 5-5-5-5-5

5 rds, each for time:

Shuttle Run (20m)

Please don't hit your head on the wall when doing this. Mikey said so.