190305 - Tips Tuesday - Meal Prep (Recipe!)


Howdy fit fam!
Today, per request, I wanted to give you one of my favorite meal prep recipes! Remember that meal prep doesn’t have to be complicated! The best meals are the ones that don’t take long to prepare and ones that where the flavors keep well in the fridge! So below is one that checks both boxes!


ingredients -
2-3 lb. chicken thighs
4-6 sweet potatoes
Franks Buffalo Hot Sauce
Green Onion
(Optional: Shredded Cheddar Cheese)

Directions -

  • Preheat oven to 375 degrees.

  • Place chicken thighs on a greased aluminum foil covered baking sheet.

  • Cover chicken in a little oil, salt, pepper, and garlic powder.

  • Bake for 30 minutes!

    While that’s cooking, get the sweet potatoes ready in the microwave!

  • Wash sweet potato thoroughly, pat dry, and pierce 3-4 times with a fork.

  • Place potato on microwave-safe plate and microwave 5 minutes.

  • If your potato isn’t fork tender after 5 minutes, continue microwaving in 30 second increments.

  • Once they are done, slice in half and scoop out insides! (You don’t need them but you can use them as a great side dish for other food!)

    Ding! Chicken is done, let’s finish getting that ready! Keep that oven on though!

  • Put all thighs in a bowl and shred with two forks

  • Cover in as much buffalo sauce as your heart desires

  • Spoon a decent amount of chicken into each sweet potato half

  • If you want cheese, now is the time to toss that on

  • Return to oven for 5 minutes

  • Cover in sliced green onion and ENJOY!!!!!


? of the Day - Favorite vacation you’ve ever taken?

WARM UP - with a partner
Play “Rowling” up to 100m each time x 3 rounds
Winner does 5 burpees at the end and loser does 10
——> Partner is doing PVC good mornings while partner rows

COACH PREP - Review deadlift form (3 position check) and tempo

STRENGTH - Tempo Deadlift
3, 3, 3,
Tempo = 5 5 5 0
(Goal here is to work positions, if you go slow, it’s easier to hit the right spots)

ATHLETE PREP - Find partner/rower/way of recording

WOD - w/ a partner - For Time (Time Cap = 20 minutes)
BUY IN 40 Calorie Row
12 Rounds
8 Deadlifts 185/135
4 Bar Facing Burpees
8 Jump Lunges
BUY OUT 40 Calorie Row
(Split row evenly and switch off each move for rounds)