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From the Intrepid Vault: Last Minute Preparations

By avelyne | In Health & Lifestyle, Nutrition | on January 10, 2014

REMINDER: CrossFit Classes and Weightlifting Classes are cancelled tomorrow for the Strongman clinic.  If you haven’t signed up yet, do so here.  After the clinic, stick around for a Nutrition Q&A with Coach Marcus. 


Since you are embarking on the Whole 30 Nutrition Challenge on Monday, January 13th I thought it’d be appropriate to re-post this for your last minute weekend preparations.  If you haven’t already done so, use this weekend to clear out your refrigerators and pantries of all items that may tempt you to cheat. Our veteran Whole 30 folks can tell you that if there’s (insert favorite cheat food here) anywhere in the house, you will be prone to failure. Don’t set yourself up to be in that dilemma because all it takes is one moment of weakness or one rough day at work and you will convince yourself that you deserve that cheat.

Once you’ve cleared out the bad stuff, make a meal plan for your week. If you prepare now, you’ll be less likely to starve from not knowing what to eat or worse, resort to the closest poor food choice. Make this challenge work for you and do the prep work. Hit the market and stock up on meats, eggs, seasonings, oils, and nuts. You can also pick up some fruits and veggies but I wouldn’t stockpile them unless you are planning on using them immediately.

Since you are all doing the Whole 30 this time around, peruse their website to get inspiration from other folks who have done the challenge. You’ll find so many great resources on their site from recipes to testimonials to shopping guides. If this is your first time doing the Whole 30, there is a fantastic post on a day-to-day guide of what to expect while on the Whole 30. If you need something a little more in depth, you can purchase their book, “It Starts With Food.”

Take the time this weekend to prepare yourself for this challenge. We want all of you to succeed but you will have to take the time to do your homework. If you know you won’t have time during the week to cook, make your meals over the weekend and divide them into containers. Yes, it can be that simple. Just as you put so much hard work into your WODs, training day in and day out, put as much hard work into the food you consume and succeed in this challenge.

For those that will be traveling during the challenge here are a few helpful posts to get you through:

Paleo on the Fly, A Flight Attendant’s Perspective

Urban Paleo Forager-LAX Edition

Review: Rx Bar

Paleo Away From Home


WOD 01.10.2014

Snatch 3 x 3

Then, 3 Rounds for time:

  • 4 Deadlifts (315/205)**
  • 8 ring dips
  • 40 double unders

** Scale to 70-80% of 1RM


3 Comments to "From the Intrepid Vault: Last Minute Preparations"

  • Nathalia says:

    January 10, 2014 at 10:35 AM -

    Not attending the strongman clinic. What time is the nutrition session with Marcus on Saturday?

  • Avelyne says:

    January 10, 2014 at 1:30 PM -

    Strongman clinic ends at 12 so right after that.

  • Amanda says:

    January 10, 2014 at 2:36 PM -

    For those interested in doing the nutrition challenge, there are two great cookbooks so you don’t get stuck in a rut – “Well Fed” and “Well Fed 2.” If there’s anyone looking to do meal exchanges, let me know!

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