17.Mar.2016

**SCHEDULE REMINDER**

Please remember that our 5pm class will be OPEN BOX style for two more weeks while the OPEN is going on. 

16.4 gets released at 5pm today!!!!! 

POWER DINNER

The last few OPEN WOD's are upon us! Over the last few weeks we have talked about the importance of nutritional recovery, eating for performance and nutritional consistency. Last week I shared an excellent breakfast for competition day. Today I would like to share a power dinner recipe that is an excellent meal choice the night before competition day!

LOADED VEGGIE SPUD

  • 1 medium organic potato (awesome for night before, whereas sweet potato is great morning of)
  • ½ cup organic broccoli
  • ½ cup organic cauliflower
  • ½ cup organic shredded carrots
  • 1-2 organic minced garlic cloves
  • ½ organic Meyer lemon slices
  • ¼ cup organic cilantro
  • 2 tbs fresh organic rosemary
  • 1 fillet of Alaskan Wild Caught Salmon (if vegetarian use 1 cup organic black and pinto beans instead)
  • 1 tbs coconut oil
  • Dash of Celtic Sea Salt and pepper to taste

HOW TO MAKE: Bake the potato in the oven (350 degrees for 30 minutes or so). Sauté the salmon, rosemary, cilantro and lemon until salmon is cooked in an iron skillet. Then sauté the broccoli and cauliflower in low sodium veggie broth cooked Al Dente style.  Take baked potato and load it with all the yummy veggies, salmon and coconut oil.

 

Talk about ROCKET FUEL!

Nicole

nicole@beyondweight4life.com

 

A1. 3x50m/side; suitcase carry (HAP)
A2. 3xAMRAP(-1) strict dips

B. 4 sets:
500m row @95% effort

*rest/walk 5min b/w efforts
*record scores for each set

C. static stretch session

A1. 3x50m/side; suitcase carry (HAP)
A2. 3xAMRAP(-1) strict dips

B. 4 sets:
500m row @95% effort

*rest/walk 5min b/w efforts
*record scores for each set

C. static stretch session