Nothin like a little slam ball to get you up and going in the morning!
“Follow the Leader”
3 Rounds of 45s of each, followed by 15s rest:
Single Leg Squat
Overhead Walking Lunges
Slam Ball
DB Swing
Check out that single leg squat set-up! Welcome, Sam! 
“How to Make a Meal”
Here’s a simple way to think of dinner.
Protein + Fruit/Veg + Flavor (Spices and Oils count here) = MEAL
So let’s break that down:
1. Protein:
Ok, we could through a lot of debating about where, when, and how (for the record, going to a farm and picking up your own cow is as pure as its gonna get – talk to Steve if you want to do this…he does it!) you get your meat but quite simply – the closer it is to the form it really is in an animal the better off you’ll be. Need some examples? Ok – mussels. Not too much form change going on there! How bout pork? Pork chops or ground pork? If you can handle sticking a pork chop in a pan it’s probably the better way to go – but not entirely necessary…ground pork will do! Mention hot dogs and we’re getting a little further away from the pig than we really want… Don’t forget about the incredible edible egg either!
2. Fruit/Veg:
It is a well known fact that most people in this country have no idea what’s in the produce section of their grocery stores. When’s the last time you had a dark, leafy green other than the spinach you can occasionally find in your salads? Can you remember buying a cabbage EVER in your life??? The simple fact of the matter is that fresh vegetables taste incredible and shouldn’t freak you out in the kitchen. So have a look around your grocery store and try new things. Make bok choy, acorn or spaghetti squash, chards and kale, endives, brussel sprouts and fennel. Have no idea what this stuff is? ASK ME! I’ll gladly write a few simple recipes out for you. All it boils down to is picking up some vegetables slicing them up and cooking them in a pan.
As for the fruit – have it at the end of the meal if you like (I like to top mine with cinnamon) but apple can taste amazing in a stir fry. Be creative! Try new things!
3. Flavor:
Fats/Oils/Vinegars/Alcohols can help you out here. A little butter never killed anyone and can actually be good for you! The flavor of butter, broth (vegetable, beef, or chicken), coconut oil, sesame oil, or olive oil can do wonders for vegetables. Vinegars and alcohols (obviously in moderation here) balance the taste of a savory meal. From there on out you can just follow a few simple rules for spicing and create a fabulous meal.
Some Spicing Templates I use:
Italian: Garlic, Olive Oil, Basil, Oregano, Tomatoes, Lemon Juice, Wines and Hot Pepper on occasion.
Thai: Natural Peanut Butter (or some other kind of nut butter), Coconut Oil, Garlic, Basil, Cilantro, Lime Juice
Indian: Garlic, Onions, a High-Quality Curry
Korean: Garlic, Ginger, Sesame Oil, Tamari (Wheat-Free Soy Sauce), Green Onions, Red Pepper Paste, occasionally a bit of Rice Vinegar
Eastern European (haha): No onions (to let more subtle flavors come out), Caraway Seeds, Fennel, Veg or Chicken Stock, and Apple Cider Vinegar
French: Tarragon, Thyme, Light Wines
English: anything I make with leeks, sage, beer, and bacon fat
I’m no expert at all but the above seem to work very well for me when I need a little inspiration toward creating my “menu” for the week while food shopping. Where there are more than few suggestions listed simply pick a few from each category to add to one dish! Please list any edits or additions in the comments!
Bringing it all together:
Start by by sauteing some kind of onion-y type thing (leek, shallots, red/white onions, garlic) in a tbs. of whatever fat/oil you’re using. Wait till whatever onion-y thing you’ve just added has become translucent and then add your meat. Add your spices into the meat so that it seeps up the flavor. Wait for the meat to cook almost all the way through and then add your veg cut up into pieces as big as you’d like to eat (smaller pieces are obviously going to cook faster than larger). Wait till the veg is as tender as you’d like and then…EAT!
That’s all for now, folks!
-Erin of Crossfit Tribe
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