26 Sure Fire Ways to Fuel the Machine

Liz doing a great job at keeping her elbows up during the front squat. Click here to view the AWESOME pictures taken during yesterday’s classes.

It seems like we at Crossfit are always telling you what you shouldn’t eat.  Well that’s great…but I have to eat to fuel the machine right?  So for all of you searching for some variety in what you eat, what you snack on, and what you put in your body for recovery.  These options are all dairy free for those of you who don’t do dairy because you are lactose intolerant or you are following a version of the paleo diet.

Menu examples
Breakfast:

• Eggs, bacon and fried tomatoes
• Pork chop/chicken breast and whole, raw vegetables
• Carrot salad with grated apple and meat leftovers
• Beef tomato stew over steamed broccoli
• An additional morning meal is the Brain shake from the Zone Diet – 2 cups blueberries, 30 grams protein, handful walnuts & 4 teaspoons high quality fish oil. (over 4000mg omega-3)
• Can of tuna with mayonnaise and lemon (tastes good with orange juice, just don’t overdo the orange juice)

Lunch:

• A piece of meat (any meat will do) and a large salad
• Mackerel or sardines (canned), eggs, and whatever veggies and salad there is
• Salmon steak and steamed veggies
• Chicken/tuna salad
• Cold omelet with fresh tomatoes on top
• Hamburger salad with ketchup & mustard dressing

Dinner:

• Red steak, oven baked veggies and steamed broccoli
• Pork roast, steamed cauliflower, broccoli and tomato salad.
• Steamed/microwaved salmon steak, asparagus and leeks
• Puffy oven baked omelet with vegetables and meat leftovers
• Red steak and a large salad with nuts, olive oil and tomatoes.
• Whole chicken stuffed with herbs under the skin, tomato salad and steamed broccoli
• Boiled, blended vegetable soup with chicken stock and coconut cream

Snacks:

• Nuts
• Fruits
• Celery wrapped in air dried ham
• Beef jerky
• Sausage

~Coach Sam 

Workout of the Day
50 Wallball
50 Pullups
35 Wallballs
35 Pullups
20 Wallballs
20 Pullups