Crossfit Guelph

Sunday December 6 09

Mikey’s Curry Chicken with Ginger and Lemongrass and Beans Soup.

1.2KG Chicken

3 Cups Green Beans

2.5 cups coconut l milk

1x chicken boullion cube

2x Thai Chilies.

1 TBLS yellow curry powder.

Approx 2 oz each of lemongrass and ginger. Score the ginger and lemongrass to release flavour but make removal easier by leaving it in big chunks.

Brown Chicken on hi heat to seal. Then add to coconut milk. Allow to cook through then add beans and spices. Pinch of salt.

Finish with fresh Cilantro and juice of 1 lemon.

HHMMM HHMM Good

Serve as soup or reduce to serve over rice.

World Class Fitness in 100 Words

Eat meat and vegetables, nuts, seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk and snatch. Master the basics of gymnastics: pull ups, dips, rope climb, push ups, sit ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run,swim,row etc, hard and fast.

Five or six days a week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

CrossFit HQ

3 block breakfast

My fave, or maybe just the easiest.

1/2 c (plain) yogurt
2 eggs (I usually fry in olive oil)
1 c (fresh!) blue berries (or 1/2 c blueberries and 2/3 c raspberries)
9 nuts – I wish for more

I’m on 11 blocks a day and almost always a little bit hungry.

mrl

5 block Zone Breakfast

5 blocks Protein, 5 blocks Carbs, 5 blocks Fat. This breakfast is based on a medium sized male. 17 blocks per day

1 piece peameal bacon (2 oz. protein)
2 eggs (protein)

1/2 cup plain yogurt (protein/carb)
1/2 cup blueberries (carb)
1 apple (carb)
wee bit of honey (carb)

1 glass milk (protein/carb)
15 nut and or seeds. (fat)