Keith and Leisel do “spiked” swings during the workshop on Saturday.
Training
Strength
If you did not front squat yesterday then front squat today. Otherwise bench press using the 6-rep APR method.
Conditioning
10 minutes max rounds:
10 Push Press (95/75)
KB Waiters Walk, 100 feet (16k/12k)
10 Seated Russian Twists
Recovery
Coach led stretching.
Commentary
Everybody likes to claim they eat a varied diet but most of us really tend to eat the same meals over and over again. In fact, most of us seem to have 5-8 recipes for each meal (breakfast, lunch, and dinner) leaving us with a regular menu of 15-24 meals.
So, what are a few of your regular meals? What is the one breakfast, lunch and dinner that you eat at least once a week? Post responses to comments.
In helping an EmerFitter with planning her meals I came up with some weekly menu choices that I regularly use. You can download it here. This was developed with weighing-and-measuring (WAM) in mind so it uses the Zone’s block method but Paleo food choices. This is a 3-block version. I don’t usually WAM but my meals are typically closer to 5 blocks.
Whole 30 – day 8
Typical Breakfast (4x week) – 3 scrambled eggs (local farm raised); a tomato + salsa; a handful of almonds + a shot of fish oil. Variations often include an avocado instead of the almonds.
Typical Lunch: hunk o meat – usually chicken breast, an avocado, a couple handfuls of snap peas and carrots.
Dinner – varies – favorite this week was a crab meat salad (crab meat cracked myself) + three handfuls of iceberg/romaine lettuce, some carrots, some snap peas, an apple chopped up, some broccoli, and an avocado, olive oil over the top.
Favorite dinner last week – top sirloin steak on the grill with grilled green onions, an avacado, and an apple.
whoops – I am on day 9 of the whole 30.
I’m a huge fan of my crockpot. I like coming home to dinner being already to go.
Pretty much once a week I’ll make a roast. Along with the meat I like to add sweet potatoes, carrots, and onions. Usually instead of cooking everything with beef broth or dry, I use one can of coconut milk and some red curry paste.
Yummy!! This is one of Samantha’s favorites.
Nice job Chris making it through your first weekend on the Whole 30. I know weekend are my most challenging time.
Breakfast (also my post workout meal): oats soaked overnight in water and apple cider vinegar, scrambled eggs
Lunch: salad with lettuce, tomato, zucchini, onion, avocado, boiled chicken breast and dressing made of olive oil, dijon mustard, and balsamic vinegar (the best is napa valley cherry wood aged grand reserve)
Dinner: Buffalo or grass fed beef with steamed sweet potatoes, steamed cabbage, and steamed kale with olive oil or coconut oil.