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

Cooking with T-bo, recipe 2

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.

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:
– 1.5 pounds of frozen chicken breasts
– 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 spinach (or other green vegetable)
– 2 carrots, peeled
– 2 eggs

Instructions:
1. Preheat large skillet on medium heat. Throw in chicken breasts straight from freezer (hell with defrosting). Cover.
2. Peel and cut carrots, throw in with chicken. Cover.
3. When top of chicken turns white, flip breasts. When they’re cooked enough to cut with the spatula, cut into cubes in the skillet.
4. When chicken is mostly cooked, add spinach. Cover.
5. When veggies are 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.
6. Crack in two eggs and stir them in. Extra protein, bro.
7. When eggs are no longer translucent, coat everything with a layer of marinara sauce. Stir until cooked.

Serves one.

Macros (approximate):
Fat – 15g
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!

Here’s the schedule for the weeks of Christmas and New Year’s.

Monday 12/22: Business as usual (6, 7, 8, 11am, 3, 4, 6, 7pm)
Tuesday 12/23: Business as usual (7, 8, 11am, 3, 4, 6, 7pm)
Wednesday 12/24: One class ONLY at 11am (Xmas Eve)
Thursday 12/25: CLOSED (Xmas Day)
Friday 12/26: CLOSED (coaches are out of town)
Saturday 12/27: CLOSED

Sunday 12/28: CLOSED
Monday 12/29: Business as usual from 7am on (7, 8, 11am, 3, 4, 6, 7pm)
Tuesday 12/30: Business as usual (7, 8, 11am, 3, 4, 6, 7pm)
Wednesday 12/31: One class ONLY at 11am
Thursday 1/1: CLOSED
Friday 1/2: Business as usual with NEW SCHEDULE in effect (7am, 11am, 4pm, 5pm, 6pm, 7pm)
Saturday 1/3: 10am Nutrition Challenge re-test, 11am workout w/T-Bo

Note that moving forward, by popular request, there will be a bring-a-friend workout at 10am every Saturday.

Here’s a copy of the table that we have posted on the gym whiteboard.
This way, if you’re following along at home you have a nice reference for how to scale conditioning workouts.

For scaling anything involving a barbell, each workout will prescribe a percentage of 1RM along with accompanying weights in accordance with each level.
For gymnastics & kettlebell movements, there will be a prescribed rep ability number. This means pick a level where, when fresh, you can do the prescribed number of reps for that movement.

As a general rule, the level you use for a given movement will not change until you get better at it.
The weights may change, but that’s because the intended stimulus for the workout will change.

 

Guidelines for CWOD levels
DL (1RM) SC&J (1RM) SN (1RM) KB row RKBS KBS (overhead) Atlas stone/KB clean (1RM) WB
L5 500#/325# 300#/200# 240#/160# 88#/53# 176#/124# 106#/70# 250#/160# stone
L4 420#/275# 250#/170# 200#/135# 70#/44# 140#/106# 88#/53# 215#/142# stone
L3 335#/225# 200#/135# 155#/100# 53#/35# 106#/70# 70#/44# 175#/130# stone 20#/14# to 12’/10′
L2.5 142#/90# stone
L2 250#/165# 150#/100# 100#/65# 44#/26# 70#/53# 53#/35# 115#/70# stone 20#/14# to 10’/9′
L1 165#/100# 100#/65# substitute SC&T 35#/18# 53#/35# 35#/26# 35#/26# KB clean 14#/10# to 10’/9′
L0 <165#/100# <100#/65# substitute SC&T <35#/18# <53#/35# <35#/26# <35#/26# KB clean 10#/6# to 10’/9′
Dip RC HSPU (kip) HSPU (strict) TTB/KTE Pistol MU (rings) LPU
L5 full ROM w/kip 6″/4″ deficit
L4 weighted dip touch beam from standing position, legless on way up 6″/4″ deficit w/kip 3″/0″ deficit weighted pistol MU – strict or kip
L3 strict ring dip touch beam from standing position, w/legs 3″/0″ deficit w/kip 0″/-2″ deficit TTB or KTE, strict pistol – comp standards jumping MU L-pull-up w/static L-sit
L2.5 0″/-2″ deficit w/kip -2″ deficit (men) pistol – light assistance L-pull-up w/dynamic L-sit
L2 strict bar dip halfway to beam from standing position, w/legs piked push-up (toes on box) piked push-up (toes on box) TTB or KTE w/kip pistol – heavy assistance MU w/leg assistance tuck-sit StrPU
L1 band-assisted bar dip pull from supine to standing, light leg assistance piked push-up (knees on box) piked push-up (knees on box) hanging knee raise reverse lunge MU transition w/leg assistance APU
L0 push-up – scale as needed pull from supine to standing, heavy leg assistance push-up – scale as needed push-up – scale as needed ring row air squat x2 ring row ring row
Pull-up BMU/C2B Jump rope BXJ Run 400m Run 1600m Row 500m Row 2k
L5 strict BMU 6 sec/triple-under BXJ 56″/40″ sub-1:00/1:10 sub-5:00/6:00 sub-1:20/1:35 sub-6:30/7:30
L4 WPU (C2B) BMU w/kip 12 sec/triple-under BXJ 48″/36″ sub-1:10/1:20 sub-6:00/7:00 sub-1:30/1:45 sub-7:00/8:00
L3 WPU (strict) strict C2B 2 sec/double-under BXJ 40″/30″ sub-1:20/1:30 sub-7:00/8:00 sub-1:40/2:00 sub-7:45/8:45
L2.5 BXJ 36″/27″ sub-1:30/1:45 sub-8:00/9:00 sub-1:50/2:15 sub-8:30/9:45
L2 StrPU or KPU kipping C2B max DU, capped at 3 sec/Rx’d rep BXJ 30″/24″ sub-1:45/2:00 sub-9:00/10:00 sub-2:00/2:30 sub-9:00/10:30
L1 APU band-assisted StrC2B 3x singles BXJ 24″/20″ sub-2:00/2:20 sub-10:00/12:00 sub-2:30/3:00 sub-10:30/12:00
L0 ring row ring row w/1-sec hold @ top Max singles, capped at 3 sec/Rx’d DU rep Step-up 24″/20″ or less >2:00/2:20 >10:00/12:00 >2:30/3:00 >10:30/12:00