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Wednesday May 6, 2015 CrossFit Stapleton- Denver, CO

The importance of preparation.

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Eating well can be a major chore and pain in the butt if you are not prepared… Food prep is generally an overwhelming thought for the majority of people who have never done it before, but, with a little practice and patience you can learn how to be a stud prep cook in your own kitchen.

Below is my ‘meal prep game plan’ for the busy (working/schooling/sleepy) person.

Just follow these easy steps and your tummy and fridge will be filled with delicious meals in no time!


  1. Plan!!! Create a ‘Prep Check list’ (About 20-30min)
    • Sit down with a pen and paper and write out your week (POST ON FRIDGE)
    • Start with dinner (pick 3-5 recipes)
    • Move onto lunches (remember- dinner leftovers!!)
    • Pick 2-3 Breakfasts
    • Write out a week game plan (what days do you plan on eating each meal/what leftovers will be lunch/snacks?)
    • Get familiar with your recipes!!! (Do you have all of the equipment you need (food processor/pans/tupperware/etc.)?
  2. Write out detailed grocery list (About 10min)
    • Based off of the recipes/meals you planned out
    • Organize your list into departments (produce/proteins/dry/dairy/etc.)
  3. Clear out fridge/kitchen
    • Wash dishes
    • Clear out old tupperware
    • Make room for all of the yummy new stuff!!
  4. Go Shopping
    • With a detailed shopping list (organized by department) this shouldn’t be a hassle
    • Be efficient (try to only shop at 1-2 stores)
  5. Begin your prep (Follow a check list)
    • Start by prepping all of your produce (wash/cut/peel/etc.) and set aside
    • Marinate your proteins (decide what you will cook today.. and what will be cooked ‘night of’)
    • Begin the long task items first (sweet potatoes/squashes/soups/etc.) Get them going and let them do their thaaang!
    • Pre portion your snacks (have them ready to roll in zip lock baggies or small containers) 
    • Multi-task!! Cook many things at once… it takes some practice!!
  6. Pack, Label, and Refrigerate
    • Organzine your meals/tupperware/etc. so it works for you in your fridge.
    • The more accessible and convenient you make your meals the more likely you will be to eat it

Meal prep definitely takes a bit of practice… but the more often you force yourself to do it, the more routine it will become for you. If you have any questions on meal prep, or would like help ‘game planning’ a prep week for yourself please email Tay at

Happy Prepping!



Performance & Fitness

A. Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jumps (24″/20″)

B. 10-15 Minutes of Focused Mobility Work (3 major options) 

– Identify greatest areas of need and work with coaches on mobility work that will best address those areas.

– You pick 2!!



Tabata for Total Reps:

Jumping Squats

Abmat situps (weighted)

Rest 3 minutes… then…

AMRAP 10 minutes 

9 Calorie Row

15 Burpees

21 KB Swings (55/35)

MyZone: Pace – Yellow/Red

Rest 3-4 minutes.. then…

For Time:

50 DUs (sub 200 singles)

20 DB Push Press (30/20)

20 Toes to Bar (sub knees to chest)

20 Ring Rows

150m Sprint

MyZone: Sprint/ Red

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