1) Sign up for the CF Open. I see some names missing from the sign up on our page. Last year was a blast, we even had the neighbor over to see what all the fun was about! smile emoticon
You should sign up because:
-If you did it last year you can see how your fitness has improved a year later. Take the amount of people that participated last year and figure out percentage wise where you finished. Your goal is to do better than that this year.
-It’s a great motivator though out the year.
-If you didn’t do it last year, you can set a benchmark this year.
-PR’s. You WILL PR during the Open. With everyone cheering you on you will push harder than you do in class and hit some PR’s.
-Community. Be a part of your community.
2) Take the judges course. oc.crossfit.com
3) Plan your days this week. If you have trouble getting to CF. Find a buddy and commit to them.
4) Plan your meals/macros. Remember 7 weeks ago when I said you can make significant changes in 7 weeks. Well, this is 7 weeks. Did you do something or are you the same person you wanted to change 7 weeks ago? The people that have started their macros have hit PR’s every week so far and shaved time and added reps to their workouts. (Don’t be afraid to speak up those that have) If you haven’t, what are you waiting for?
Whole 30 Turkey Meatballs
1 Egg, beaten
2 Tablespoons Tomato Paste*
1 Onion, peeled and grated
3 Cloves Garlic, finely minced
¼ Cup Fresh Parsley, finely chopped
1 Teaspoon Dried Oregano
Salt & Pepper
¼ Cup Almond Flour
1 Tablespoon Coconut Flour
1 Pound Ground Turkey*, a mixture of white and dark meat
Extra-Light Olive Oil
Tomato Sauce, for serving
1) Combine the beaten egg, tomato paste, grated onion, garlic, parsley, oregano, salt, pepper, and almond flour. Mix well and then mix in the meat. (These meatballs are much stickier than traditional)
2) Preheat the oven to 400º.
3) Heat a nonstick skillet over high heat and enough of the olive oil to coat the skillet. Using a medium or large ice cream/cookie scoop*, scoop out the meatballs and drop them directly into the pan. Let them cook for about 30 seconds or until brown, then flip them over using a spoon (I found this was the easiest in order to keep them intact). Cook them until brown on the other side, about 30 seconds, and then transfer to a baking sheet lined with parchment or foil. Repeat with remaining meat – you’ll end up with about 15 meatballs using a large scoop, and about 24 using a medium.
4) Transfer the meatballs to the oven and bake for about 20 minutes for the large size, or 15 minutes if you used a medium-sized scoop. The meatballs will be firm to the touch when finished.
5) Serve with tomato sauce