Archive for the ‘Nutrition’ Category

Happy Thursday, friends!

Another Open Workout is released, and it’s our first repeat of the 2020 Open Season. Workout 20.3 is a re-do of CF Games Open Workout 18.4. After going back and watching the video and reading the post I wrote for this workout back in 2018, I don’t really think I’d change my advice on how I think people should approach this one.

For that reason, I’ve posted the link to my entire 18.4 review at the bottom of this post!

The quick summary of my thoughts, however, is that I think there will be three main groups of athletes for this one.

Group 1 – Those Deads Are Heavy and/or Nope, Handstand Push-Ups Are Not My Jam

Since “tie-break” times are logged after every set of deadlifts, there will be thousands of people at each round’s cut-off. Therefore, the fastest you get through your final set of deads, the higher your ranking. If you think, or know, that it’s unlikely you’ll get through a single HSPU, your goal is to get through your 21 deadlifts as fast (BUT SAFELY) as possible. That could mean 21 seconds in 21 reps, tie-break time noted… and now you’ve got 8 minutes and 39 seconds to try and work through your first handstand push-up.

Group 2 – Diane I’ve Got… The Rest, I’m Not So Sure

If completing 21-15-9 of Rx’d Diane in 9 minutes or less is likely, but you’re not quite sure if you have much to offer for the second workout of heavier deadlifts and handstand walks, I think you should view this Open workout as, “How fast can I get through Diane?” Period. If it takes you 6 minutes to complete it, you have 3 minutes to get as many reps as possible of the second workout. If Diane takes you 8 minutes and 30 seconds, that still gives you 30 seconds to try and get in a few deads at the heavier weight.

Group 3 – Heavy Deads and Handstand Walks all day, baby!

If you fit into this category… congrats! You’re a beast. Pace this like you’d pace most normal CrossFit Open workouts. You need to be smart and realize that for most humans, trying to handstand walk when your shoulders are crushed typically doesn’t end well. If you plan to get to the handstand walks, my advice is to be patient enough to really fight for each 5 foot increment. Some people just flip upside down and hope for the best. Don’t get 4 feet in a row, then get charged a no-rep, four different times because you’re too tired. Be patient, regroup, and make every attempt at HS walk count.

Regardless of the version you choose, remember that you’re about to do a bunch of really heavy deadlifts, at presumably a very fast speed. Heavy deads are likely one of THE MOST COMMON ways that people injure themselves in this sport of exercise racing we all love. Please don’t become another statistic! Keep your core tight, and keep your movement sound. As fun as it is to sprint with a heavy barbell, I’d rather you be able to walk tomorrow. Please be safe.

Alright, here’s my FULL STRATEGY POST from Workout 18.4.

Check it out, and let me know if you have any other questions for me.

As always, “Good Luck, Have Fun, I Believe In You!

I haven’t made a Meal Prep video in a long time. For my first one back, I decided to share the recipe I’m asked about the most; how I cook White Rice.

It may seem like a very simple recipe, and that’s because it is a simple recipe! The point is, that people have asked how I make it because they’ve struggled with cooking rice on their own in the past.

Thankfully, 100% of the people who have asked me for this and given it a shot have said it worked perfectly for them. I hope that if you give it a try, it works for you, too.

Let me know, and I hope you enjoy the video!

I started posting meal prep videos on my blog years ago as a resource for athletes on how to eat cleaner. I never claimed to make the healthiest meals, but my goal was to offer a few new ideas and show how easy it can be make better choices, inspire those who are intimidated by the kitchen, and occasionally demonstrate how economical “cleaner” eating can be for anyone!

Today’s prep was a throwback to two of my most commonly made meals:

Breakfast Scramble (eggs, green and red pepper, onion, and a bit of chicken and steak)

Salad (spinach, carrots, steak and chicken, blue cheese crumbles, candied pecans)

All in, the groceries for this prep ran just over $50 and I estimated that it produced around 11 meals for me. For context, that comes out to around $4.50 per meal. If I were to run to Chipotle, my usual burrito costs me $13.67. So yeah, it’s a lot cheaper for me to take a few hours and make food that’s better for me anyways!

There are still times where I won’t feel like cooking, didn’t have time to make a grocery run, or just craved a Motomaki Sushi Burrito. The point of posts like this, though, is to show that eating well doesn’t have to be intimidating. I’ve said this many times on my blog before that since people in our community by and large share the goal of wanting to get in better shape: “You can’t out-train a bad diet.” Nutrition is the base of the pyramid of success that CrossFit created, so if I can help at least one person feel more confident and equipped with some simple ideas, I’ll be a happy guy.

 

I am typically not a fan of the concept of New Year’s Resolution. Why? Because I don’t think you need it to be a new year on the calendar to commit to making improvements in your life. Also, it’s far too common to have the majority of people come out strong in January with their steps to get better, only to completely lose progress by February or March. This same pattern, year over year, leads to so many Americans approaching the topic of resolutions with so much cynicism that some people are actually laughed at when they tell others’ about their goals. Not cool.

What I’ve noticed is that while it’s easy to SAY, “I want to x, y, or z,” in January, it’s much harder to stay the course without someone to help keep you accountable. An “Accountabilibuddy,” if you will. The first time I ever heard that term was in an episode of South Park, but since then I’ve seen it all over. Instead of just having a friend, family member, or spouse to tell your goals to, this person is tasked with specifically holding you accountable for goals that you’ve set. It might be random check-ins, or maybe a well thought-out action plan with timelines. The point is, you have someone to answer to along the way.

THAT SAID, instead of just sitting back and telling YOU to be more accountable to your resolutions, I’m going to double-down and hold myself accountable to some, too! Each month, I’ll update my list, and you can all be a part of making sure I’m sticking to my goals! Here goes nothing…

Tom’s 2018 New Year’s Resolutions:

  1. Create at least 25 posts per month on my blog – This can include multiple posts on the same day, and can even be a simple re-blog of something else I’ve seen. (Stretch Goal- One post per day)
  2. Read at least one book per month – Reading a kid’s book to my (soon-to-be) 5-year old neice? Counts! haha, not really. But, there is no minimum page requirement, just as long as it’s a complete body of work from start to finish. (Stretch Goal- If applicable to health and wellness, include a brief review and summary of the book here on my blog)
  3. Formal Continuing Education – My goal is to obtain TWO new Certifications this year. The first, is a Nutrition Certification. The second, my CrossFit Level 3 Certification. I’ve talked about getting both of these for years. Now, it’s time to talk less and do more.
  4. New Adventures – Once per month, I’d like to do something for the first time. It can be trying a new restaurant, taking a new fitness class, seeing a band perform live for the first time, or visit some place I’ve never been before. Anything goes! I think we do this more often than we think, but by keeping track, it will serve as a fun reminder of how often we step our of our comfort zone. (Stretch Goal- More than one new thing per month)
Accountabilibuddies

Let’s be there for each other!

What do you say, friends? Is anyone with me? Anyone else want to put themselves out there and let our community hold each other accountable? Let me know!

DISCLAIMER: 
The thoughts featured in the post and video are mine and mine alone!

Quick and dirty Sunday night dinner for this week’s post. The steps are easy:

  • Heat up some grape tomatoes
  • Mix together kale salad and some dressing
  • Add tomatoes to salad
  • Cook some shrimp on the stove
  • Grill a big fat steak
  • Enjoy!

Total prep to cook time was a little under 45 minutes, but man was this dinner good!

Not only is this super easy to make, but if there is any leftover food, which there rarely is, you get Surf and Turf for a snack!

Smashby’s Meal Prep: 8/21/16

Posted: August 22, 2016 in CrossFit, Nutrition

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

I’ve made a breakfast quiche on the blog before, but over time, the process of cooking a meal like this gets even easier. This week, the goal was to show how 15-20 minutes of prep time can make 8-12 meals for the week!

The process is easy:

  • Crack and whip up some eggs
  • Cut up meat and veggies of your choice
  • Add meat and veggies to pie crust
  • Pour egg on top
  • Leave in oven at ~400 degrees for ~45 minutes
  • Enjoy!

Here at home we typically use Gluten Free pie crusts from Whole Foods, but not every week. I also love cheese, so I add that to my quiche. For those of you that don’t eat dairy, the meals are still really good without cheese.

When I don’t take the time to meal prep, my fall-back options are always less healthy, and more expensive. As much as I love a good gas station burrito or a Bruegger’s bagel sandwich, it’s probably best (for my stomach AND my wallet) that I don’t eat them multiple times per week!

Eating well, and being prepared for the week doesn’t have to be that difficult. I share posts like this to try and help remind people of that.

I’m also going to stop worrying about needing to make “perfect” meals for these videos. Some food I make isn’t the healthiest, but I’m trying share what it is I do make at home! Almost all of my meals could include a leaner meat as the main protein, I could omit cheese from my recipes, or I could weigh and measure each meal.

That’s not what *I* want to do, but I COMPLETELY SUPPORT anyone who does do that. Therefore, if there’s anyone out there who would like to make recipe suggestions, or find out “block-” or “macro-“breakdowns for the meals I cook, PLEASE feel free to post them in the comments, and we can share that information with anyone who is interested!

I hope you guys enjoy these videos and find some value in them! Have a great week, team.

-Tom

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

It’s been a few weeks since I’ve POSTED a video about my Food Prep adventure for the week, but I’ve still been cooking and recording them. This week, you get three videos (although technically only two recipes) to entertain you!

We’re going to work back in time and start with this past week’s Open-Faced Tacos! Now, aside from the cheese that I toss in with the chicken, this recipe has a lot of veggies (for me, at least), uses gluten free tortillas, AND can be eaten hot or cold. (If you’re not into that whole dairy thing, just omit the cheese. I promise the tacos will still be easy to make, and still taste pretty good.) Yay convenience!

I also try to give you a glimpse into how even one-handed chefs can use that sweet little veggie slicer I have. Just be careful when washing it, because getting the blade attachment out can be tough sometimes!

The other recipe that I made twice in the previous weeks included the most commonly found vegetable in our garden now… the zucchini! We have had some monster ones grow, and the one featured in the picture below (with Bacon the Sous Chef) wasn’t even close to one of the biggest!

BaconZucchini

So the first video I went into trying to make Zucchini Lasagna for the first time ever. Even though almost everything was prepped for me before I got home, I still get really anxious trying a recipe for the first time. I think I bit off a little more than I could chew, and didn’t love the presentation of the first lasagna. Sure, it tasted very good, but just didn’t look as clean and intact as I would have liked.

When I thought about a few quick modifications to the recipe, as well as deciding to cook a slightly smaller portion size, the second attempt went much better. The pieces held together better when being served, and the texture was even better!

The main drawback for this recipe for some of you reading this…. is that I used a LOT of cheese! If you’ve seen other dishes that I’ve made, you know I like cheese a lot. In most of my dishes, I mention that the omission of cheese would still make the dish taste great. On this one, you’re probably going to want to go somewhere else to find your cheese-less lasagna!

My plan for the next few weeks is to cook using AT LEAST one item straight from the garden for the meal I make. With the out-of-control amount of zucchini we have, plan on some fun recipes with that! Also, it seems as though in the next few weeks we’ll be overrun (seriously…. dozens and dozens) by tomatoes. So, we’ll see how that goes!

What do you guys think of these videos? I love getting feedback that they’ve given you ideas for your own meals, or that at the very least that you’re entertained by them. Let me know!

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

A big thanks to Gwen for reminding me yesterday that I never ended up posting this video on Monday of this week! The 4th of July weekend in Portland was absolutely crazy where we did ALL OF THE THINGS (from visiting Astoria and Cannon Beach w Haystack Rock to trying all of the beers), and it’s been a whirlwind since getting back home.

I did, however, make time to cook my new recipe for the blog. This was a stuffed pepper dish, which I had done before, with a twist. Instead of using ground beef like I usually did, I used something a little leaner and tossed in Bison meat! Aside from all the seasonings, throwing in an egg to help hold things together, and of course… some cheese for me (you don’t need to add it in!), the other fun addition this week was a pepper from the garden here at the house. This thing is called Mucho Nacho, and kind of smells like it, too!

Total Prep time took me 10-15 minutes, then I cooked it at around 400 degrees for almost 45 minutes. Since I’m not very experienced with meals like this, the oven time was trial and error for me, but that’s what I like to do for these things… try something new!

The one I have already had this week was pretty good! I added a bit of Guacamole to it, and poured a bit of salsa on top. I’ll call it a success. If you try it, let me know how it goes, if you change anything, and how you like it!

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

Sorry for the missed video last week, guys. I was out of town and didn’t make any of my own food!

For this week’s video, I realized I haven’t MADE burgers in a really long time, so it was time to have some fun! Green and red peppers, onions, and cheese IN the lean ground beef…. soooo good.

So good, that at one point while looking at the plate of some prepared burgers, I couldn’t even count to three. Pretty awesome. In order to make this meal lower in fat, feel free to switch out the beef for ground turkey or even ground chicken. And as always, I enjoy cheese. If you don’t want to include it as part of your diet… don’t add cheese!

In other news, I 100% forgot which burgers had jalapeños in them… So that’s going to be fun to discover. I had ONE job!!

Smashby’s Meal Prep: 5/30/16

Posted: May 31, 2016 in Nutrition

DISCLAIMER:
The thoughts featured in the post and video are mine and mine alone!

The Memorial Day holiday messed up my scheduling a little bit this weekend, but here’s the latest installment of my Meal Prep series!

One of you asked last week about what a typical day’s worth of meals looks like for me, so that’s how this one ends.

As always, I mention that based on a person’s individual health goals, any number of substitutions can be made for any part of the meals I make. For example, I like red meat, eat some cheese, and typically have slightly larger portion sizes for most. You don’t need to follow what I do, just sub in or exclude whatever you’d like. These videos are meant to be more “inspiration” than “recipe”.

Also, if anyone is bored and wants to calculate out the Macros for what I eat, have at it!

We’re already 5 months through 2016, let’s see if I can keep coming up with fun meals to try and cook.