1133 N Fountain Way
Anaheim, CA 92806, USA
714-414-0594
info@rwscrossfit.com

Cooking with T-bo, recipe 3

Y’know, I’ll be honest.
Putting what I eat on the daily online…it’s almost a little embarrassing.
Not because it’s unhealthy or anything – quite the opposite, I practice 100% of what I preach – but because it’s so…bachelor-y.

My meals are giant mishmashes with absolutely zero fucks given for presentation or appearance, assembled strictly on the basis of functionality and efficiency, and seasoned only to the point of edibility and almost as an afterthought.

But evidently some people actually like reading this stuff.
Awesome.

Here’s another linner staple of mine. This one may actually taste the best, at least to my palate.
And yes, I said “linner.” Deal with it.

I don’t think “taco slop” sounds too appetizing, but…
Fuck it. “Taco Slop.”

Once again…
God bless Costco.
Oh, and the veggies come from Stater Bros cuz they’re cheap.

Prep time: AIN’T NOBODY GOT TIME FO DAT

Cook time: 30 minutes? I dunno, I do it while washing the previous day’s tupperware and/or screwing around on my phone.

Utensils:
– non-stick skillet
– rubberized spatula of some sort
– probably a vegetable peeler and knife
– …that’s it

Ingredients:
– 1.5 pound tray of 93/7 ground turkey (in the refrigerated section – you know, the ones that are like $16-17 for a 4-pack)
– Hot sauce (Cholula is simply the best, let’s be real here)
– taco seasoning…lots of it
– 1 large egg
– 2 carrots, peeled and sliced into chunks
– 1 cup frozen spinach or frozen peas (I don’t really like that many vegetables, apparently)

Instructions:
0. If you froze your ground turkey, defrost for 24 hours in refrigerator. Otherwise you gotta wait 15 minutes for the microwave to do it.
1. Put skillet on stove. Turn on heat. Add tray of turkey.
2. Put a SHIT-TON of taco seasoning on the brick of turkey sitting in your skillet. Like, coat that motherfucker in a blanket of reddish-brown. Cover.
3. When bottom half of turkey is mostly browned, flip/stir/whateverthefuck so the rest gets cooked. If there’s any part that doesn’t look seasoned…you know what to do. Re-cover.
4. As the turkey is cooking (the juices cooking out should keep the bottom from sticking, hopefully), peel and chop up the carrots. Toss them in and re-cover.
5. Once the turkey is all cooked, throw in your frozen green vegetable of choice. Stir.
Also add your Cholula. I don’t measure. I just douse.
6. When the vegetables look at least fully thawed, crack that egg and stir it in there.
It acts as a binding agent which makes all this easier to choke down in quantity, plus the extra protein never hurt nobody.
Once this pile of wonder is no longer a translucent gelatinous mess and the veggies are cooked…you’re done!

Serves one.

Macros (approximate):
Fat – 47g
Carbs – 20g maybe?
Protein – 132g

This has kind of a lot of salt in it.
Don’t worry, that’s not bad for you or anything – the body is quite good at self-regulation, despite what some idiots and ignoramuses would have you believe.
(I never bought into the “salt = bad” dogma since there was never an explanation that made sense, and now science is backing me up by thoroughly debunking the myth.)
Just make sure you drink lots of water.

Now, I imagine there are quite a few people reading this that’d split this into two, or even three meals.
That’s fine. A couple years ago I probably would have done the same.

Hell, if you’re female with a target body weight under 160#, you could pretty much just divvy this up into meals for an entire day.
Maybe add in a couple eggs and bit o’ carbs at breakfast, more carbs pre/post-workout, and you’re good to go.

Enjoy!

(via Yelp)

TL;DR – this place fucking rocks – great coaches – great space – great community- and CrossFit scales to your current strength level even if you’re a noob.

Intimidated?
Scared?
Never really lifted weights ever?

Those are all things that described me as I decided to take the plunge and start doing research on what this whole “CrossFit” thing was.
I knew a couple things about myself when it came to fitness.
I’m not, in any way, self disciplined when it comes to working out – I’ve discovered through many, many, many New Years resolutions that buying a gym membership is both a waste of time and money.
I can never get myself to go consistently beyond the first month.
I loved having a personal trainer whip my butt into shape, but damn, they are expensive!!
What I needed was a community and support system that made it fun to exercise.
A place that I could be where I could look both foolish doing something I’ve never done before, and have a guiding hand to help me get better at all the things.

RWS CrossFit is that place.

Confident, Excited, and a shit ton Stronger.

Those are some of the things that describe me now.
Don’t get me wrong, it’s hard work and some days are tough.
What makes it easier is having Justin, the coaching staff, the smiling, and supportive faces of the people you workout with pushing and cheering you along.
You’re doing it together, you’re doing it with the help of a group of experts who are personal trainers for a whole heck of a lot cheaper than a 1v1 session while still getting that 1v1 experience.
I was worried about the stories of injuries and hurting myself – all I have to say is, be smart – you only get injured when you don’t listen to the coaches and you push yourself harder than you should.
Everything is scaled down for me since I had ZERO experience with weightlifting – I went from having never lifted a barbell ever to lifting weights I would have never thought I could put up.

It’s been an awesome adventure and I highly recommend you give it a try.

Breakfast.

Since we’ve been working on dialing in our nutrition here at the box, I’ve been learning just how horrible most people’s breakfasts are.
Seriously, it’s appalling. All carbs, no protein. No wonder people struggle so much with fat loss.

And don’t just take it from me.
Check out this article if you want a detailed explanation as to why we need a solid chunk of protein early in the day.

So now that we’ve established that a high-protein, tasty breakfast is muy importante for becoming muy shredded…
I’ll give you my solution.
The first version is applicable to anyone with a protein quota of 200g to 240g – medium-to-larger guys.
Let’s call it the “Turk-amale Mash.”

As with most things I eat, this is brought to you by Costco.
God bless Costco.

Prep time: AIN’T NOBODY GOT TIME FO DAT

Cook time: about 15 minutes

Utensils:
– non-stick skillet
– non-stick frying pan
– hard plastic spatula
– that’s seriously it, you guys

Ingredients (all purchased from Costco):
– 1 pork tamale
– 1 Kirkland frozen turkey burger patty – the super-lean ones
– 5 large eggs
– 2 tbsp Kerrygold butter

Instructions:
1. Preheat both skillets with medium heat. Add 1 tbsp butter to each.
2. When butter is melted, add turkey patty to skillet. Cover.
3. When butter is melted and sizzling, crack eggs and add to frying pan.
4. As everything is cooking, wrap tamale in paper towel. Microwave for 90 seconds.
5. When eggs are no longer translucent and can move as one unit, flip in frying pan and shut off heat.
Leave in hot butter for about 2-3 minutes to cook other side.
6. When turkey patty is cooked on bottom, flip and cut into pieces with spatula. Stir and re-cover.
Repeat until cooked through.
7. Throw everything into a large bowl and stir with a fork.
Enjoy!

Serves one.

Macros (approximate):
Fat – 71g
Carb – 27g
Protein – 78g

To fit this to your macros, you may need the “Turk-amale Mash Lite.”
Cut the butter by half, and cut the eggs by 2 if your protein quota is less than 200g.
This is for guys that might be trying to lean out.

This would change the macros to:
Fat – 48g
Carb – 27g
Protein – 66g

And lastly, for smaller dudes and medium-to-larger-framed ladies here’s the “Egg n’ Turkey Mash.”
I’m assuming a daily protein quota of 130-160g here, along with less margin of error for total calories.
Keep the three eggs and the turkey patty but ditch the tamale.
Replace it with about 30g of your non-glutinous carb of choice (oatmeal, potato, brown rice, corn, etc).
Add whatever condiment you like to make it palatable. I’d go with Cholula cuz it’s the shit, but that’s me.

Macros for this:
Fat – 33g
Carb – 30g
Protein – 53g

Smaller women go for the “Egg n’ Turkey Mini-Mash.”
Cut it to two eggs and 20g carbs. (That’s about 1/3 cup of rice AFTER cooking.)
This is for protein quotas of 95-130g and the smaller stomachs that go with it.

Macros:
Fat – 29g
Carb – 20g
Protein – 47g

Moral of the story: Kirkland turkey patties are AWESOME.

Macros, brah.

Eating the correct amounts of fat, carbs, and protein (and by extension, calories) on a daily basis is 80% of the nutritional battle.
Seriously. There’s a great article on JTS here that talks about it.

So how do you figure out exactly how much to eat?
Well, trial and error mostly, but I can get you in the ballpark.

First let’s figure out your long-term ideal body weight.
This is a function of your height and frame.

BWT = body weight (pounds)
H = height (inches)

Men: BWT = 7H – 300
Women: BWT = 6.6H – 290

These equations are for medium builds (as determined by joint thickness, shoulder/hip width).
Slimmer builds can subtract 5 or 10%; thicker builds add 10 or 20%.

This isn’t the weight you should be at tomorrow, per se.
It’s only a prediction for the body weight you would end up at after 10 years of functional fitness training…
or, when you’re at 85-90% of your genetic potential for running, lifting, AND gymnastic abilities.
We’re also assuming an approximate body fat percentage of 10% for men and 15% for women.

[As an example, I’m 5’10.5″ with a slightly thin build, which would put my ideal BWT at about 184#.
Considering I’m 176# when lean and at about 80% of my overall genetic potential after 7 years of training, it works out.]

If you’re more than 10# over your target BWT, you want to lean out.
If you’re within 10# of your target BWT, you probably want to maintain.
If you’re more than 10# under your target BWT, you want to gain.

So now that we have that figured out, how much should you eat?

Men:

Leaning out–
Fat (grams) = 50% target BWT (pounds)
Carbs = 75% target BWT
Protein = 100% target BWT

Maintaining–
Fat = 50% BWT
Carbs = 100% BWT
Protein = 100% BWT

Gaining–
Fat = 75% target BWT
Carbs = 120% target BWT
Protein = 100% target BWT

Women:

Leaning out–
Fat = 45% target BWT
Carbs = 70% target BWT
Protein = 90% target BWT

Maintaining–
Fat = 45% BWT
Carbs = 90% BWT
Protein = 90% BWT

Gaining–
Fat = 70% target BWT
Carbs = 110% target BWT
Protein = 90% target BWT

Remember, this is just a starting point.
Everyone has different specific needs based on various metabolic factors, so here are the adjustments you may need to make:

1. If you’re trying to lean out and not losing weight…
Try cutting carbs by 5% and re-evaluate.
Make sure stress and sleep are taken care of.

2. For those trying to maintain
If you’re losing weight, adjust all macros up until everything is stable.
Don’t cut protein if you’re gaining weight, only cut fat and carbs a little at a time.

3. If you’re on the gain train
Just add food until the scale starts going up.
Worry about the details later when we’re tightening up body composition.

4. You also can mix up your approach over time.
I’m not talking about “bulking and cutting” because that’s stupid and it doesn’t work.
I’m talking more like lean out for a couple months, then maintain for a few weeks to regain any lost strength without gaining fat.
Or gain for a couple months, then maintain for a few weeks to trim away any excess accumulated fat.
Whatever keeps you happy and motivated.

At some point or other, EVERYONE NEEDS TO TRACK THEIR FOOD.
I mean if you want long-term progress, anyway.
This doesn’t have to be a permanent lifestyle change, usually a few weeks will teach you an immense amount.
You just need a reasonable quantitative estimate of what you’re shoving into your pie hole on the daily.

Get that dialed in and I promise you will like the result.

You already bust your ass in the gym, so back that shit up in the kitchen.
No one fucking cares if it’s “hard.”
That’s life.
Deal.

No. Excuses.

Chicken breast is great. We need to establish that at the outset.
It’s almost perfectly lean protein and you can get a 10-pound bag of it for like $22 at Costco.
(Costco = gainz city.)

But here’s the thing…it’s really hard to eat in large quantity.
It gets all dry, you have to drink like a gallon of water to choke down half a pound, it sucks.

So what are we to do?
We make chicken marinara…with veggies, because we need them.
(Also, we mix in chicken thighs cuz they’re cheaper, still pretty lean, and add nice flavor.)

Here’s how I do it.

Prep time: AIN’T NOBODY GOT TIME FO DAT

Cook time: about 30 minutes

Utensils:
– one large non-stick skillet
– hard spatula
– knife
– vegetable peeler

Ingredients:
– 1-2 large frozen chicken breasts (boneless/skinless)
– 2-3 large frozen chicken thighs (boneless/skinless)
– oregano (this is important to add a sweet flavor)
– 2 cups marinara sauce (I use Costco’s white label sauce cuz it’s delicious, made with olive oil, in a glass jar, and cheap)
– 1 cup frozen peas
– 2 carrots, peeled
– 1 egg

Instructions:
1. Preheat large skillet on medium heat. Throw in chicken breasts straight from freezer (hell with defrosting). Cover.
2. Peel and cut carrots into chunks. Throw in with chicken.
3. When top of chicken turns white, flip ‘em.
4. When chicken is mostly cooked, use lid as a strainer to carefully drain excess liquid from skillet. Don’t screw this up or your food goes down the sink.
5. Heavily season chicken with oregano. When they’re cooked enough to cut with the spatula, cut into cubes in the skillet.
6. Throw in the peas. Once they’re thawed, crack in an egg and stir it in. Extra protein, bro.
7. When eggs are no longer translucent, coat everything with a thick blanket of marinara sauce. Stir until cooked.

Serves one.

Macros (approximate):
Fat – 40g
Carb – 30g
Protein – 120g

(via Facebook)

A year ago this month I walked into this place, RWS CrossFit.

I felt intimidated by the looks of the gym – not your regular gym with machines and mirrors on the wall; however I gave it a shot!

The best decision ever!!!

I love what I do, lifting heavy weights, and I feel free, I feel ALIVE when I am here at RWS.
It definitely has changed me in so many ways such as eating healthier, I’m stronger, energetic and feeling great about myself.
Hey! I can keep up with my girls at the park! It’s the best feeling ever and I love the coaches, very knowledgeable and down to earth.

Thank you RWS for helping me make these changes and discovering the things I am capable of doing…
‘Lifting heavy shit for fun!’ (your quote Justin) :-)

(via email)

I just wanted to drop a note thanking you for making such a difference in my life.

Even though I don’t come anymore (boo), I credit RWS for making a mental change in me in regards to fitness.
I was thinking about this in my last yoga class as I lay there with candles and pretty music playing. :-)
The yoga instructor asked the advanced people (not me) to do handstands and while everyone around me thought it wasn’t possible, I thought, “I could do this, I did it at CrossFit.”  Without hesitation, I easily got myself into a handstand.

I would have never saw myself as someone who is fit and strong, but since joining 2 years ago, I definitely do.
I still workout 3-5 times a week doing various things, eat healthy and I am in the best shape of my life.

I’ve created a group of about 6-8 people at work that work out with me weekly.
People assume I’ve been like this forever, but I say it wasn’t until about 3-4 months with you that it changed and became something I needed and was committed to.
Anyhow, I wanted you to know that belonging to your gym for just 1 year, was the best thing I could have done for myself.

(via Yelp)

I’ve always been one of those people who sort of pretended to be into fitness.
I’d go to the gym a couple times a week…or when time permitted.
Or I’d go on a run…when the weather was nice.
I’ve just never really been excited about working out even though I’ve always been excited about the concept of looking good and feeling strong.

I’ve now been doing CrossFit at RWS for about 4 or 5 months and I’ve never been more excited about working out.
Never in my life did I have the dedication to get up before work and get to the gym, but CrossFit has quickly become an obsession.
4 months and I’ve never felt more fit in my life.

Justin is a very relaxed and easy going coach.
He’ll push you to do your best, but there is no need to feel intimidated if you aren’t super fit to begin with and it’s incredible how quickly he can take you to another level of athletic performance.
I had never done an Olympic lift in my life and with Justin’s help I’m now lifting more and more weight each week and feeling great.

For those who are new to CrossFit, you have to know a few things going in.
Firstly, this is not at all a “regular” gym.
There are no elliptical machines or bench press machines.
You can’t just drop by for a quick 30 minutes of cardio and call it a day.
Every day is a different class and there are certain hours that classes begin.
While everyone at the gym is at a different level of fitness, you still have a combined sense of camaraderie and competitiveness  during each workout, pushing each other to do your best.

This gym has no showers, no towel service, and no mirrors for flexing your muscles.
What it has is one of the best forms of working out I’ve ever come across, a trainer who knows his stuff and is fun to work out with, a bunch of pullup bars, Olympic weights and an alley to run 400m dashes in, and a great group of people to help push you forward.

If you want to get fit, join CrossFit and RWS is definitely a great CrossFit gym to be a part of.

(via Yelp)

When I first walked into RWS I was scrawny, intimidated by what I *thought* CrossFit was, and unsure of my ability to – as Justin says, “Lift heavy shit.”
I hadn’t had a real workout since high school. . . That was 10 years ago.

I am still so amazed how quickly my body has transformed into one of an athlete.
I have muscles now!
I am toned, and my belly has flattened- and I swear I can see the beginnings of a six pack!

I’ll be honest, the first month of going to RWS I had a hard time motivating myself to go.
But after that I would find myself actually looking forward to going…and I’m lazy and can find an excuse for anything.

But really, this has been such a positive and transforming experience for me.
Not just physically, but mentally I’ve been able to push myself to accomplish workouts that I thought were impossible too.
The confidence that I’ve gained is worth it alone.

And what makes it so wonderful is that Justin figures out all the confusing technical aspects.
What you get each week is a concise, well put together string of workouts that incorporates your whole body effectively.
Yes, things hurt.
But you don’t leave feeling like you want to die.
You walk out proud, accomplished, and stronger.

Oh, and the support here is great too.
We’re all here for the same reasons after all, right?
Well there aren’t egos at this gym, just real people that are genuinely excited when you make a PR – even if it’s better than theirs ;)
You push yourself as hard as you want to.
You won’t have anyone yelling at you or putting you down if you fail a lift or don’t finish a workout.
But I’ll guarantee that if you stick with RWS you’ll have the confidence and support to achieve results better than you could expect!

The best part is you can try it out for free!

 

(via Facebook)

Last Sunday marked my one year anniversary with RWS CrossFit.
Looking back on my goal sheet from my first day, I saw that my number one goal for a year from then would be to clean and jerk my body weight, and I wasn’t confident I would meet that goal.

On Monday (one year and a day later) I clean & jerked 255#, 15 lbs from 1.5x bodyweight.
I can’t say enough how much my experience at RWS has exceeded my expectations in every way.
I started CrossFit as a means to stay fit, but have learned the true value that a place like RWS holds.
It’s not a place to just train your body.
It’s a place to train as a whole person, and I think we all know how that feels.
It’s why we keep coming back.

I have much to be thankful for, but I couldn’t be more thankful to get to train with everyone at RWS every day.
I owe a great deal to Justin for giving me this opportunity to develop as a athlete, and an amazing environment to do it in.
And I owe everything to the RWS family.
We’ve trained together, we’ve fought together, and we will continue to grow together.
You all know who you are.
Here’s to many more years at RWS!