Weekly Workouts and Meal Prep (Vol. 5) Baked Chicken, Blueberry Muffins, Oven Fajitas, Stew Beef and Chorizo Chili, Crockpot Deconstructed Cabbage Roll Soup, Hard boiled eggs, Veggies, Rice, Roasted Red Skin Potatoes

Working out in the last two months has definitely had its ups and downs. I cried at the gym out of frustration, I dealt with hormones going back down, skills gone MIA in just the short time I took off... then the strength coming back even better than before, the skills back to normal and the emotions more on par with how I am used to feeling. With some of the movements I have a bittersweet feeling- like bar muscle ups- they were the only movement I had stopped while pregnant and what inspired me to write the post about the humbling of being pregnant. Looking back I would take any complication, lose any skill, gain any amount of weight or lost any amount of strength to successfully carry a child, but that's not how this works, is it? It isn't fair, easily explained, or in your control. It's been just over two months now and as those bar muscle ups have returned to their normal success rate, my body has recovered and Matt and I are discussing with our doctors how to move forward and try again, it all feels like a bad dream. Aside from the literal loss, the hardest part of all of this for me was the feeling of failure- I failed to carry a child to term, I failed to give Matt a son, I feel like I failed as a woman. Coupled with my most successful coping mechanism (working out) taking a hit also, it was very mentally trying. Losing a baby and then losing the skills and strength I worked so hard for was like getting hit when you're already down. I know some people don't get it, it's just CrossFit, but it means something to me. It is and was important for me to be a good athlete. I understand with having a baby I was willing to take what came physically, but to take the hit and then not even have the baby is incredibly tough. I have been trying to stay positive moving forward- it's great we have been cleared to try again- but I am still bitter I even have to be trying again. I am supposed to be in my third trimester, not trying again! But just like anything, I am only in control of me, so just like any failure you get up and try again if you really want it. When you fail a lift, hit your shin on a box jump, etc. you don't give up. Maybe it's not that day or that week, but when you're ready mentally you try again. Same in my situation, as much as I am afraid of losing another baby that doesn't mean I won't try. Looking forward into this year I am hopeful I will have my "rainbow baby" and still plan on training through my pregnancy, with the ok from my doctors, and just being more wise when I know my body needs a break. :)

Although I want a rainbow baby, this is "Rainbow" - ironically the name of our group chat that our boyfriends/husbands don't understand and don't want to. These girls are my people, my support, my best friends, and my teammates. 

Workouts! 

Super fast and efficient this week- got the lungs working and the heart pumping. My legs took a beating!!

Workout 1 (<30 min)
WOD:
40 Wall Balls
8 Full Sntaches @135/93
30 WB
6 Snatches
20 WB
4 Sntaches
10 WB
2 Snatches

Workout 2 (20 minutes)
WOD:
7 Min AMRAP
21 Thrusters @75/53
12 Toes to Bar

Workout 3 (1 Hour)
Strength: 
Hatch Squat Program Week 7 Day 1
Backsquat- 1x5 @70%, 1x5 @80%, 1x2 @85%, 1x3 @90%, 1x1 @100%
Frontsquat- 1x5 @65%, 1x4 @75%, 1x4 @80%, 1x4 @85%

WOD:
Death by Full Cleans @123# (1 the first minute, 2 the second, etc. until failure)

Workout 4 (45 minutes)
WOD:
5 Minute AMRAP
40 OHS @95/63
40 Hand-stand Push-ups

WOD 2:
5 Bear Complexes @135/93
10 OTB Burpees
15 Toes to Bar
20 Push-ups
25 Cal Assault Bike

Workout 5 (1 Hour)
Strength: 
Hatch Squat Program Week 7 Day 2
Backsquat- 1x4 @70%, 1x4 @75%, 1x4 @80%, 1x4 @85%

Frontsquat- 1x5 @60%, 1x5 @65%, 2x5 @70%

WOD:
5 RFT
12 Deadlifts
9 OTB Burpees
6 Front Squats @135/93 (same bar as deadlifts)
10 Cal Assault Bike

Extra:
100 Sit-ups
50 Push-ups

On the Menu!

Baked Chicken, Blueberry Muffins, Oven Fajitas, Stew Beef and Chorizo Chili, Crockpot Deconstructed Cabbage Roll Soup, Hard boiled eggs, Veggies, Rice, Roasted Red Skin Potatoes

How I did it:

(less than two hours!)

Muffins were made in the morning for breakfast, with Charlie. :) In the afternoon, I put the chicken in the oven to bake with just garlic salt and pepper. Then I browned the pork and beef for the crockpot and chopped the veggies needed for the recipe (see below.) I added everything to the crockpot and got that going. For the chili I added the beef stew to a large dutch oven and browned it. I chopped the onion while I waited. Added the onion and chorizo next, browned it quickly and added the stew beef back and all of the other chili ingredients- set to simmer 1 hour. I chopped everything for the fajitas and got those in the oven (recipe below.) Then everything else was setting water to boil for the rice and eggs and sauteing the veggies real quick- I am still on my stir fry frozen mix- I am telling you it is a huge time saver!

Blueberry Muffins*

*Changed as of 1/20/2017*

(makes 12 muffins)

- 1 3/4 Cups All-purpose (or gluten free) Flour

- 3/4 Cup Granulated Sugar

- 2 tsp Baking Powder

- Pinch of Salt

- 4 Tbsp Butter, melted

- 1 Egg

- 1/2-3/4 Cup Milk

- 1.5 tsp Vanilla

- 1 Cup Blueberries, or any berry, fresh or frozen

Preheat oven to 400 degrees

1. In a large bowl, whisk the flour, sugar, baking powder and salt.
2. In a measuring cup, melt the butter. Add the egg and fill until you reach 1 cup total liquid. Whisk. Add this wet mixture to the dry and gently stir until combined. Add the blueberries and mix gently again. (The consistency is not wet, it is "scoopable" but wetter than a dough would be- if it is not, add a touch more milk)
3. Fill 12, greased, muffin wells 1/2-3/4 full. Sprinkle each with a little more sugar. Bake 18-20 minutes until a toothpick inserted in the middle comes out clean. Let cool slightly before removing and eating!

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 167
% Daily Value *
Total Fat 5 g	7 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 27 mg	9 %
Sodium 64 mg	3 %
Potassium 35 mg	1 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 1 g	4 %
Sugars 14 g
Protein 3 g	6 %
Vitamin A	4 %
Vitamin C	2 %
Calcium	2 %
Iron	1 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Crockpot Deconstructed Cabbage Roll Soup

(makes 12 2-cup Servings, very generous servings... it just barely fits in my big crockpot so if you have a small, round one you may want to cut the recipe in half! It freezes well though!)

- 1.5 lb Ground Pork
- 1 lb Ground Beef
- 1 Sweet Onion, finely chopped
- 2 Garlic Cloves, minced
- 1 Cabbage Head, chopped
- 3/4 Cup Rice
- 2 Tbsp Tomato Paste
- 8 Cups Chicken Stock (or beef), divided
- 4-6 Carrots, chopped
- 4 Cups Trimmed Green Beans (or frozen)
- 1 Can Diced Tomatoes (I use fire roasted)
- 1 tsp Paprika
- 1/2 tsp Dried Basil
- 1/2 tsp Dried Oregano
- 1 Bay Leaf
- 2 tsp Salt+ (taste after cooking)

Brown the pork and beef, drain. Add everything to the crockpot, using only 4 CUPS of stock. Cook on High 5 hours, I stirred mine half way through. When it is finished add the other 4 cups of stock and taste for salt.

Nutrition Facts
Servings 12.0
Amount Per Serving
calories 346
% Daily Value *
Total Fat 16 g	25 %
Saturated Fat 6 g	30 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 64 mg	21 %
Sodium 750 mg	31 %
Potassium 759 mg	22 %
Total Carbohydrate 28 g	9 %
Dietary Fiber 6 g	25 %
Sugars 9 g
Protein 23 g	45 %
Vitamin A	98 %
Vitamin C	44 %
Calcium	10 %
Iron	25 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Oven Chicken Fajitas

- Two Flank Steaks (about 3 lbs total) Marinated overnight in olive oil, soy sauce, lime juice
- 1 lb Chicken (about 2 breasts), cut into thin strips and then in half

- 6 Bell Peppers, cut into thin strips

- 1 Sweet Onion, cut into thin strips

- 1-3 Jalapenos, finely chopped

- 2 Tbsp Oil

- 2 Tbsp Chili Powder

- 1 tsp Paprika

- 1/2 tsp Garlic Powder

- 1 tsp Cumin

- 1/2 tsp Cayenne Pepper

- 1 tsp Salt

- 2 tsp Arrowroot Powder

- 1 Lime+

- Cilantro (optional)

Preheat the oven to 400 degrees.

1. Add all of the spices and arrowroot powder to a 9x13 inch baking dish. Whisk.

2. Add the vegetables, chicken, and oil. Mix with your hands until everything is coated evenly. 

3. Cut the lime in half and squeeze half over the dish. Nestle the other half in with the vegetables.

4. Bake for 30-35 minutes stirring once half way through. When you pull the dish out of the oven, squeeze the other half of the lime over the mixture and toss. Sprinkle with cilantro (optional).

** I grilled my steak outdoors then added it at this point and tossed everything together ***

Meal Prep and Weekly Workouts (Vol. 4) -Brunch

I hope all of you enjoyed your holiday, whatever one you do or don't celebrate! I feel like sometimes holiday breaks are busier than normal life between seeing all the family and friends and parties, etc. 

Matt and I didn't have Charlie this year for Christmas morning, so we hosted brunch when she came home at 9am. One of the hardest things about being divorced is sharing her for holidays- I didn't get to see her little footie pajamas come down the stairs to see that Santa came, I didn't get to set out cookies with her the night before, I didn't get to read her "The Night Before Christmas"- it just sucks. I know that my situation is not a lot different than half of the United States these days, and I know it is harder on her even if she doesn't know anything different yet, but it makes me sad that I miss out on the magic of the holiday for children every other year when he has her. Despite the morning not being what I selfishly want, we had a wonderful Christmas and I am enjoying my time home with her not having to rush off at 6:30am. We spent our mornings relaxing, and made pancakes (recipe below) with our new pancake molds in festive shapes, drank hot chocolate and snuggled.  

Weekly Workouts:

Christmas week was a rough week getting workouts in at the gym. I didn't have a lot of time, but something is better than nothing!

Workout 1 (30 min)
Surprisingly the burpees were the worst part of this!
WOD:
4 RFT (rounds for time)
20 Heavy Wall Balls (I did 20# to 10')
20 AKBS @35#
20 Burpees
20 Chest to Bar

Workout 2 (30 minutes)
Strength: 
Hatch Squat Program Week 5 Day 1
Backsquat- 1x8 @65%, 1x6 @75%, 1x4 @85%, 1x4 @90%
Frontsquat- 1x5 @70%, 1x5 @80%, 1x5 @85%, 1x5 @90%

Workout 3 (<30 min)
WOD: 
14 Min AMRAP
7 Chest to Bar
14 AKBS @35#
21 Gobblet Squats @35#


Workout 4 (1 Hour)
WOD:
4 RFT
20 Cal Row
20 Toe to Bar
20 HSPU

WOD 2:
Double Tabata (not alternating)
Deadlifts @50%
Bar Facing Burpees

Strength:
5x1 Deadlifts (85-90%)

Workout 5 (<30 min)
WOD:
3 RFT
33 Backsquats @63#
7 Muscle-ups
10 Hang Power Snatch

Workout 6 (1 Hour)
WOD:
12 Days of Christmas- workout done like the song (i.e.: 1 rope climb...2 muscle ups, 1 rope climb....etc)
Buy-in 359 Jump Rope (double unders count as 2)
1 Rope Climb
2 Muscle Ups
3 Snatches @93#
4 Cleans
5 Burpees
6 Toe to Bar
7 Deadlifts
8 HSPU
9 Cal Row
10 10-m Shuttle Runs
11 Shoulder to Overhead
12 Wall Walks (aka death)

Brunch

We hosted Christmas Brunch so I made two egg dishes, roasted red skin potatoes and a baked french toast that can all be done the night before and cooked the next day. I'm sorry- I did a poor job with taking photos this week!

Homemade Pancakes

Fluffy and so much better than the kind in the box. :) 

-3 Cups All-Purpose Flour

- 2 Tbsp Baking Powder

- 2 Tbsp Sugar

- 2.5 Cups Milk

- 2 Eggs

- 5 Tbsp Butter, melted

- 1 tsp Vanilla

- Pinch of Salt

In a large bowl, whisk the dry ingredients. Add the milk, eggs and vanilla and whisk until smooth. Grease a skillet or griddle with butter, over medium-high heat, pour 1/4 cup of the batter for each pancake. Flip when bubbles form on the top.

Sausage Egg Bake

-12 Eggs
-2 Cups Milk
-1lb Sausage (ground)
-1 1/2 Cups Frozen Shredded Potatoes (such as Simply Potatoes)
*Optional 3/4 Cup Shredded Cheese*

1. Brown and crumble sausage in a skillet over medium heat. 
2. Grease a 9x13" pan. Sprinkle in the potatoes. Whisk the eggs and milk (cheese if adding). Add the cooked sausage. Pour the eggs/milk over the top. Let it sit in the fridge 2+ hours or overnight.
When you are ready to cook- preheat the oven to 350 degrees. Cook 45min-1 hour until the eggs are set. 

Spinach and Feta Bake

-12 Eggs
-2 Cups Milk
-1/2 Cup Crumbled Feta Cheese
-12-oz Frozen Spinach, thawed/drained/squeezed
- 1 Red Bell Pepper, finely chopped
- 3 Green onions, white and green parts, chopped
- Salt and pepper
-1 1/2 Cups Frozen Shredded Potatoes (such as Simply Potatoes)

1. In a small skillet over medium heat, with a drizzle of oil, cook the bell pepper until softened. About 5 minutes. 
2. Whisk the milk and eggs. Grease a 9x13" pan. Sprinkle in the potatoes. Top the potatoes with the bell pepper, spinach, feta, onion and salt/pepper. Pour the eggs/milk over the top.  Let it sit in the fridge 2+ hours or overnight.
When you are ready to cook- preheat the oven to 350 degrees. Cook 45min-1 hour until the eggs are set. 

Orange Upside Down French Toast

This is my Aunt Joyce's recipe. I am not a fan of french toast- but this one always get rave reviews. 

- 1/4 Cup Butter, melted
- 1/3 Cup Sugar
- 1/2 tsp Cinnamon
- 1 Orange, zested and juiced (2/3+ Cup Juice)
- 5 Eggs, beaten
- 8 Thick Slices White Bread

1. Pour the melted butter in a 9x13" (or bigger) glass baking dish. Sprinkle the butter with the sugar, cinnamon, and orange zest. 
2. In a separate bowl, whisk the eggs and orange juice. Dip the bread in the eggs, soaking it well. Arrange the bread on top of the butter-sugar mixture. If there is any of the egg-OJ left after dipping, pour it over the top. Let it sit, in the fridge 2+ hours or overnight. 
3. Bake at 325 degrees for 40-45 minutes. Flip onto a plate. 

Roasted Rosemary Red Skin Potatoes

I don't measure or time this.... but I used one bag of red skin potatoes. Cut them in 1/2" or so chunks. Drizzled olive oil over the top and sprinkled with dried rosemary (I don't have fresh right now), salt and pepper and baked them 45 minutes or so at 450 degrees tossing at the half way point. 

Meal Prep and Weekly Workouts (Vol. 3) Spaghetti Pie, Chicken Tortilla Casserole, Beef Stew, Apricot Chicken Meatballs, Roasted Sweet Potatoes

Almost to winter break- we can do it! Trying to keep moving even though I am tired and want to eat all the cookies. This time of year is rough. It would be easy to make excuses, but I have found that as much as I don't want to get up early, workout, meal prep, etc. I am so glad I did when I finish. On the outside I might look like I am doing pretty well- I am feeling great workout-wise, finally!, I am keeping my patience at work with students, and my home is fairly clean and decorated for the holidays. Reality- I am on the struggle bus- I am taking deep breaths to not lose it at home. I am so behind at work... this week, to justify working out, I graded lab reports in between squat sets. It reminded me of eating a cookie on a treadmill, stressing and de-stressing at the same time. I was videoing my squats to make sure I was at depth because weight is getting heavy, and captured this moment- Annie wanting to play fetch, Charlie in the background watching a show to give me 30 min of "me" time and grading next to my squat rack. This is life. 

Weekly Workouts:

Workout 1 (45 min)
WOD:
12 min Clock
5 min AMRAP 
Full Clean and Jerk @165/113
2 min Rest
5 min AMRAP
Burpee Box Jumps @24"/20"

Strength
5x5
Bench Press increasing weight each set
10 Strict Pull-ups between each set

Workout 2 (30 minutes)
Strength: 
Hatch Squat Program Week 4 Day 1
Backsquat- 1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%
Frontsquat- 1x5 @70%, 1x5 @75%, 1x5 @80%, 1x5 @85%

Workout 3 (<30 min)
WOD: 
90 Double Unders
70 AKBS @53/35#
50 Wall Balls @20/14#
30 Hand-stand Push-ups
10 Muscle Ups

Workout 4 (1 Hour)
8:00 AMRAP
5 Full Snatch @155/103
3 Bar Muscle Ups
2:00 Rest
For Time:
"DT"
5RFT
12 Deadlifts @155/103
9 Hang Power Cleans @155/103
6 Jerks @155/103

Workout 5 (1 Hour)
Partner Workout: 
20:00 AMRAP
1:00 On/1:00 Off Alternating
100 Cal Assault Bike
100 Gobblet Squats w/ KB
100 Burpees

Hatch Squat Program Week 4 Day 2
Backsquat- 1x8 @65%, 1x8 @70%, 1x8 @75%, 1x8 @80%
Frontsquat- 1x5 @60%, 1x5 @65%, 2x5 @70%

Meal Prep (2.5 hours):

Just three days of work this week!! Yay! For meal prep this week we tried some new recipes. Looking to keep our eating mostly on track through the holidays. :)

On the Menu!

Spaghetti Pie, Chicken Tortilla Casserole, Beef Stew, Apricot Chicken Meatballs, Roasted Sweet Potatoes, Baked Chicken, Santa's Popcorn, Almond-Crusted Walleye (being made later this week)

How I did it:

Beef stew in the crockpot was first, chop, put everything in, done. Next the chicken when in the oven because I needed it for other recipes. Then I started on the chicken meatballs (recipe below.) When they went in the oven I got my sweet chili sauce done and started on the spaghetti pie (recipe below.) Water boiling for the noodles and chorizo in the skillet sautéing- the meatballs came out and were tossed in the sauce, done. Spaghetti pie assembled and put in the oven, done. The chicken came out and I started on the two sauces I would need for the casserole (recipe below.) When those were done the chicken was cool enough to touch and so I cut all of it and assembled the casserole, done. 

Apricot Chicken Meatballs

(inspired by Primal Cravings)
- 2 lbs Ground Chicken
- 2 Tbsp Coconut Flour
- 2 Eggs
- 2 Tbsp Apricot Jam
- 1 tsp Salt
- 1 tsp Sweet Chili Sauce (homemade or store bought)

Sauce (*warning! I liked this sauce, but Matt did not :) he thought the vinegar was too much- it reads like a sweet and sour. I think I will play with it and maybe increase the jam and decrease the vinegar- oh well- more for Charlie and me!) 
- 1/2 Cup Apricot Jam
- 1/2 Cup Apple Cider Vinegar
- 2 Tbsp Sweet Chili Sauce
- 2 Tbsp Water
- 2 Tbsp Arrowroot Powder

Preheat oven to 400 degrees. 

1. In a large bowl combine the chicken through chili sauce. Mix well with your hands. Drop tablespoon sized mounds onto a parchment lined baking sheet. They are "loose" looking and that's ok. I made 30 meatballs

2. Bake 18-20 minutes. 

3. While they bake, combine the jam through the chili sauce in a saucepan over medium heat. Whisk the water and arrowroot powder together and slowly add it to the saucepan while whisking. Increase the heat and bring to a boil until it thickens slightly. When the meatballs come out, toss them in the sauce. 

Spaghetti Pie

(inspired by Cooking Light)
- 1 lb Chorizo
- 1/2 Sweet Onion, finely chopped
- 2 Garlic cloves, minced
- 10 oz Gluten-free Spaghetti
- 2 Eggs
- 1 14-oz Can Tomato Sauce
- 10 oz Baby Spinach
- 3/4 Cup Part-skim Mozzarella 

1. Bring water to a boil and cook the pasta for 8 minutes (It will not be done.)
2. While the pasta is cooking, heat a large skillet over medium heat. Add a drizzle of oil, onion, and garlic. Saute 5 minutes. Add the chorizo and cook while breaking it apart as much as possible. 

Preheat oven to 500 degrees. Put a large cast-iron skillet in the over to pre-heat.

3. In a large bowl, whisk the eggs. Add the hot pasta and toss. Add the chorizo mixture and pasta sauce. In the same skillet, add another drizzle of oil and saute the spaghetti until it is wilted. Add that to the bowl as well as 1/2 cup cheese. 

4. Carefully remove the skillet from the oven and spray it with olive oil cooking spray. Add the spaghetti mixture, top with the rest of the cheese. Bake 15 minutes until bubbly. 

Chicken Tortilla Casserole

(inspired by Cooking Light)
- 1/2 Sweet Onion, chopped
- 2 Garlic Cloves, minced
- 1 Red Bell Pepper, chopped
- 2 Tbsp All-purpose Flour
- 1 Cup 2% Milk
- 1/2 Cup Low-Sodium Chicken Stock
- 1 tsp Cumin
- 1/2 tsp Ground Coriander
- 1/4 tsp Salt
- 1/4 tsp Black Pepper
- 4-oz 1/3 Less Fat Cream Cheese
- 1 Can Black Beans, rinsed and drained
- 2 Cooked Chicken Breasts, cubed (about 4 cups)
- 4 ounces Baked Tortilla Chips, crumbled
- 1.5 Cups Enchilada Sauce, homemade (recipe previously posted)
- 3/4 Cup Shredded Cheese

Preheat oven to 350 degrees.

1. Heat oil in a sauce pan over medium heat. Add onion, garlic and bell pepper; cook 6 minutes. Add flour; cook 1 minute. Gradually add the milk and stock, stirring constantly; bring to a boil. Remove from heat; stir in the spices and cream cheese. 
2. Spread 1/2 cup milk mixture over the bottom of a glass baking dish. Layer beans, 1/2 the chicken, and 1/2 the chips. Top with 1/2 cup milk mixture, the rest of the chicken, the rest of the chips. Top with the rest of the milk mixture and enchilada sauce. Sprinkle with shredded cheese. Bake for 30 minutes. 

Meal Prep and Weekly Workouts (Vol 2) + Enchiladas

We got our first big snow of the season in South East Michigan. Charlie couldn't be happier, she has been waiting for this. I am trying to enjoy all of these moments this year and relax- everyone driving and in the stores seems to need to take it down a notch and I can't take it. We did almost all our Christmas shopping online. I love Amazon Prime- two day free shipping? What could be better. I also found some of the kids' kitchen stuff I loved in Pottery Barn Kids on Amazon- literally the same things (made by Hape if you are interested)- for a fraction of the price... woohoo! 

Update on me- I met with my OB doctor this week- for the last time until I am pregnant again. And although we need to see a high-risk doctor still, it's a good feeling to start moving forward in that aspect. Am I still bitter and sad? Of course, and the holidays right now don't help, but at least with clearance medically, Matt and I can talk about trying again. I know different people need more time or feel differently- it is harder to heal emotionally than physically- but no amount of time will change some of my feelings from this experience. I have a completely new perspective on a lot of things. I also know it might not happen right away, but having something to hope for and dream about again is so much better than feeling like you are in a purgatory of waiting while everyone else gets pregnant around you. I know it is not everyone, but from talking to my support group and friends in a similar situation it feels like everyone is. :) 

Weekly Workouts:

I did more workouts this week day-wise because I didn't have a lot of time- so strength and workouts were done on different days. Again, time was literally when I walked in until I left. I don't warm up a lot. :) 

Workout 1 (15 min)
WOD:
10 Min AMRAP
90 Wall Balls 14# to 10' target
30 Deadlifts @185#
10 Bar Muscle Ups


Workout 2 (30 minutes)
Strength: 
Hatch Squat Program Week 3 Day 1
Backsquat- 1x8 @65%, 1x8 @70%, 1x6 @80%, 1x6 @85%

Frontsquat- 1x5 @60%, 1x5 @70%, 1x5 @75%, 1x5 @80%

Workout 3 (1 Hour)
WOD: 
(curtesy of CrossFit Linchpin)
50 Double Unders
25 Bench @135/95#
50 Double Unders
25 Ring Rows- feet on box
50 Double Unders

5 Ring Muscle-ups

WOD 2:
EMOTMx10
5x3 PCPJ (5min)
5x2 Power Clean (5min)
*Increase load across all 10:00min

WOD 3:
5 Rds
25 Double Unders
5 Strict HSPU

Workout 4 (20 min)
WOD: 
10 Rds for time
8 American Kettlebell Swings @70lbs
5 Strict Hand-stand Pushups

Workout 5 (30 min)
Partner Workout: 

20:00 AMRAP
1:00 On/1:00 Off Alternating
200 Double Unders
150 Cal Erg or Bike
100 Deadlifts @185/123
50 HSPU
Mara and I did 1 + 203Rx

Workout 6 (1 hour)
"Fight Gone Bad"
3 Rds:
1 min Wall Balls 20/14lbs to 10' target
1 min Sumo Deadlift High-pulls @75#
1 min Box Jumps 20"
1 min Push-press @75#
1 min Row for Calories
1 min Rest

Hatch Squat Program Week 3 Day 2
Backsquat- 1x10 @60%, 1x10 @65%, 1x8 @70%, 1x8 @75%
Frontsquat- 1x5 @60%, 1x5 @65%, 2x5 @70%

Meal Prep

Matt and I kept it simple this week. We are also apparently carb-loading! We hosted dinner for some friends Saturday night and made homemade pasta and ravioli so we will be eating the leftovers this week- I keep pasta sauce I have made in big batches in the freezer to pull out when we need it, so that saves time. 

We also bought lunchmeat for sandwiches so that with the ravioli soup makes an excellent lunch!

On the Menu! (Less Than Two hours total not including making the pasta and breaded chicken the day before)

Spaghetti, Ravioli Soup, Breaded Baked Chicken, Roasted Sweet Potatoes, Enchiladas, Taco Meat, Regular Baked Chicken, Stir-fried Veggies, Rice

How I did it:

I started with the taco meat- almost 8lbs of lean beef- in a large dutch oven over medium heat to brown. While that cooked I made enchilada sauce (recipe below). When the beef was cooked I added taco seasoning and turned off the heat. While my stove-items cooled I put my 9 chicken breasts in a glass baking dish, sprinkled with seasonings and they went into the over at 400 degrees for 30ish minutes depending on their thickness. With the chicken in the oven I assembled my enchiladas and got them in my other oven (if you don't have two ovens just have everything ready to go in as one dish comes out, no big deal.) Back to the stove- stir-fry veggies (frozen, from Costco) and cook the rice, peel and dice the sweet potato. Out comes everything from the oven, sweet potatoes go in, and I began portioning lunch containers. All done!

Homemade Enchiladas

(Makes 6 big ones)
The flavor is mild enough Charlie can enjoy these too- if you want to increase the heat, add some cayenne to the sauce!

The Sauce:
- 1/4 Cup Olive Oil
- 1/2 Cup Flour
- 1/2 Cup Chili Powder
- 2 tsp Cumin
- 2 tsp Garlic Powder
- 1 tsp Black Pepper
- 1 tsp Salt
- 2 14.5-oz Can Tomato Sauce (no added sugar)
- 2 Cups+ Water

1. In a small sauce pan over medium heat, add the oil, chili powder, and flour. Whisk until smooth and the sauce starts to turn a darker color. Stir in the remaining ingredients. Whisk until smooth and reduce the heat. Stir occasionally. The sauce will thicken in 5-10 minutes. If it is too thick for your preference, add more water, in this recipe thick sauce is good!

Other Ingredients:
- Tortillas (I try to find the low-carb, high fiber ones, 100 calories or less per tortilla)
- 1 lb Taco-seasoned Ground Beef, cooked
- Shredded Cheese

Extras:
Black Olives
Green Onion
Plain Greek Yogurt (or sour cream)
Shredded Lettuce
Salsa
Hot Sauce

Preheat the oven to 375 Degrees. 
1. In a 9x11" glass baking dish, pour about 1 Cup of sauce and spread it out. Assemble the tortillas like you should soft tacos-  beef and cheese, roll- place seam side down in the dish.

2. Pour the reaming sauce over the top and sprinkle with cheese. Bake 20 minutes until bubbly.