This week the focus is on lunch.  Traditionally, sandwiches and soup rules this meal, so I’ll start you off with a couple of recipes.

Pesto Spinach Bread from Mark’s Daily Apple – you can replace the butter with coconut oil or olive oil.

Elana’s Pantry Radicchio Salad – you could easily spend a couple of hours browsing this site for recipes…

A quick meal from My Paleo Kitchen – I haven’t tried this particular recipe, but the bok choy peach stew is awesome.

Simple Salad Dressing from Son of Grok - This recipe is almost the same as my husband’s grandfather’s recipe, but he swore that the key to good homemade salad dressing was never washing the bottle!

Please post lunch to comments

Workout of the Day

5 rounds for max loads:
Power Clean, 3 reps; rest 90s
Max Wattage on Rower; rest 90s
Weighted Chin Ups, 1 rep; rest 90s
* For max wattage on rower the objective is to register the highest # possible in wattage. Take a few warm-up strokes and then start doing power strokes until you feel you have maxed out.

I just noticed someone got Mandy’s pullups on video, so here it is for all to see… Mandy started with us when we moved into the new location on Des Meurons, but over the last couple of months, she’s really stepped it up.  I suspect that her new way of eating, along with her consistent hard work and great attitude, is what got her a spot on the “Chicks who do Chins” board. Congratulations Mandy!

Coach B starting a fashion trend??? I might get in trouble for posting this...

Workout of the Day

For Time:
50 KBS – 2/1.5 pd
20 GHD sit ups
10 box jumps – 30/24″
40 KBS – 2/1.5 pd
20 GHD sit ups
20 box jumps – 30/24″
30 KBS – 2/1.5 pd
20 GHD sit ups
30 box jumps – 30/24″
20 KBS – 2/1.5 pd
20 GHD sit ups
40 box jumps – 30/24″
10 KBS – 2/1.5 pd
20 GHD sit ups
50 box jumps – 30/24″

Team Intern: Shirley, Marie, Jerri-Lynn, Trish

CrossFit Winnipeg is hosting a team for Winnipeg’s Biggest Loser.  Meet Shirley, Marie, Jerri-Lynn and Tricia; we will help these 4 wonderful ladies work their way to healthier lives over the next 3 months.  We’ll post updates on their progress right here…  We’ll also be blogging on the Winnipeg’s Biggest Loser Blog, where you can find our team’s story.

The ladies came in on Saturday for their weigh in, measurements and first workout.   They did some rowing, some farmer walks with some pretty hefty kettlebells and some sit-ups.  They absolutely killed it. You’ll be seeing these ladies in the gym on Wednesdays and Saturdays so let’s cheer them on.  You’ll also meet baby Monique, who’s the sweetest 4 month old you’ll ever meet.  The coolest thing about Monique is that she won’t cry as long as she’s watching people move.  She was so calm while she watched mom and her friends bopping around the gym, but as soon as we stopped to stretch, she got a little cranky.  Talk about motivation for Mom Jerri Lynn!

The contest was organized by Hot 103, and as such every team gets paired up with a radio host, our team is “Team Intern”, paired up with host Lloyd the Intern.  From what I understand, Lloyd is on board with this and will be working out at the gym with his team.  So let’s see what he’s made of!

Here’s some of the information we’ve shared with our team:

Inspiration & Motivation

“There is a difference between interest and commitment.

Nutrition

- natural, whole unprocessed foods
- protein to rebuild your body
- carbohydrates in the form or vegetables and fruit to nourish and energize your body
- fats to protect your brain and your cells

-NO SUGAR!!!

http://www.marksdailyapple.com/diabetes/

Recipes

Salad Dressings:  this is just one or two portions, you can make a bigger batch and it keeps well
- 2 tsp mustard
- 1 tsp minced garlic
- 2 or 3 tbsp olive oil (with basil)
- 1 tsp dill

1 1/2 tsp dried Italian mixed herbs
2 medium cloves garlic, pressed
2 tsp Dijon mustard
¼ tsp salt
¼ tsp cracked black pepper
1½ TBS fresh lemon juice
extra virgin olive oil to taste

1/2 cup orange juice (about 2 large oranges)
1/3 cup rice vinegar
2 tbsp sesame seeds
1 tbsp Mustard, Asian
1 tsp sugar
1/4 tsp kosher salt
1 medium garlic cloves, minced
2 tbsp olive oil
1 tsp sesame oil

Supplements

Fish Oil

Vitamin D

Exercise

Sleep Management

http://www.urbangetsdiesel.com/2009/08/serious-business-of-sleep.html

Stress Management

When feeling stressed or overwhelmed, ask yourself: Will this matter in 1 day?  In one month? In one year?  In 10 years?  If it will matter in 10 years, then consider doing something about it.  Otherwise, don’t stress over it…

Gratitude Journal: Before going to bed, write down 1 to 3 things you are thankful for.  Little things, big things, it doesn’t matter…

This is our last day focusing on breakfast.  Please post your favorite breakfast recipe, including measurements and instructions.   Even if you’ve posted it before, post it again because this will be our breakfast archive.

Tomorrow is the last day we’re focusing on breakfast, so for today I’d like to hear thoughts on whether you eat breakfast before you come in for your workout, particularly those of you who are here bright and early.  Do you eat anything before you come in?  Do you have two breakfasts, one pre and one post workout?

Please post thoughts and breakfast to comments…

Power Snatch 3-3-3-1-1-1

Every Minute for 10:00
3 Max Vertical Jumps
10 DB Split Jerks (5 right / 5 left )

Loading for dumbell: Women 20%, men 25%

Courtesy of howstuffworks.com

Here’s some reading on the importance of sleep.  If you’re not getting enough sleep or your sleep is of poor quality, then take measures to remedy that, however, don’t let this be a source of stress for you.   The best way to not fall sleep is to worry about the fact that you are not falling asleep.  Some of you have indicated trouble sleeping since you changed your diet.  It might be just the change, but if you still feel energized in the morning and you’re sleeping less, then don’t worry about it.  I know several people, myself included, who seem to need slightly less sleep when their nutrition is totally dialed in.

Robb Wolf on Sleep

San Francisco CrossFit on Sleep

Melissa Urban on Sleep

10 Ways to get extra sleep from Mark Sisson

burpees and ball slams

Workout of the Day

A. 5 Rounds of:
Front Squat 2-3 reps @ 20X1; rest up to 180 sec
Chin ups [3 strict/6 kipping/9 chest to bar]; rest up to 180 sec*
B. 5 Rounds of:
15 toes to bar; rest exactly 45 sec**
15 GHD Raises; rest exactly 45 sec**

* If you drop off the bar, the set is over; we will modify to something appropriate to your skill level as necessary
** Do 15 reps, or until you break the set

real food?

Here’s a quote from Charles Poliquin on eggs vs. egg whites…

Only dorks eat egg whites. A guy training naturally needs whole eggs. What about the reported health concerns? Well, the studies that showed eating eggs raised cholesterol were done by the cereal board. And back then they didn’t differentiate between the types of cholesterol, so the studies were invalid. Eggs can raise cholesterol — HDL, the good cholesterol. If you’re going to have them, don’t be a pansy.

This might be a little hard-nosed but the idea is that we’re doing a “real food” challenge and I personally think that eggs out of a carton have deviated enough from their natural form (or at the very least their natural packaging) to NOT be considered “real food”.  Nature has a way of evolving organisms so that their components work in synergy; so that one part provides the nutrients missing from the other part.  That’s why we tend to favour  “whole foods”.  Besides, I just can’t picture a caveman sitting there separating his eggs, just like I can’t picture him baking paleo cakes.  There, I said it!  It’s been bugging me for a while, so take or leave it…  But, if you are eating eggs out of a carton, consider the reasons why you’re doing so.  Do you have a reason?  Are you just following some recommendation from a body building buddy?  Are you under doctor’s orders?  Is it for convenience?  If you have a good reason to avoid egg yolks, then perhaps you should consider avoiding eggs altogether.

Post thoughts and breakfast to comments.