Nutrition

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Welcome to the BackCountry CrossFit Nutrition page!

20
May

Almond Joy Energy Balls

Looking for a portable and balanced snack option? This no-bake, balanced treat is sure to be a hit with the whole family! 

Course Snacks

Prep Time 10 minutes 

Servings 12 Energy Balls

Ingredients

  • 1 cup old fashioned rolled oats
  • 1/2 cup unsweetened shredded coconut
  • 1/2 cup creamy almond butter
  • 2 scoops Bubs Collagen Protein Powder
  • 2 tbsp honey
  • 2 tsp mini chocolate chips

Instructions

  • Mix all ingredients together thoroughly.
  • Roll into 12 evenly sized small balls.
  • Place into an airtight container and refrigerate until ready to eat.
21
Mar

Protein Pumpkin Muffins

This is a great on-the-go snack or breakfast that you and your kids will enjoy!

Course Breakfast 

Prep Time 10 minutes 

Cook Time 16 minutes 

Total Time 56 minutes 

Servings 11 muffins

Ingredients

  • 3/4 cup almond flour
  • 2 scoops vanilla protein powder
  • 1/2 tbsp pumpkin pie spice
  • 1/2 tsp baking powder
  • 3 large eggs
  • 1 cup canned pumpkin
  • 1/2 tbsp vanilla extract
  • 2 tbsp agave
  • 1/4 tsp cinnamon
  • 1/2 cup Unsweetened Apple Sauce

Instructions

  • Preheat oven to 350F and place 11 muffin liners into muffin tin.
  • Mix all dry ingredients together in a large bowl.
  • Gradually stir in eggs, canned pumpkin, vanilla extract, apple sauce and agave.
  • Spoon the batter into the muffin liners, filling each one 3/4 full.
  • Bake 16-18 minutes or until the muffins are cooked through and tops are golden brown.
  • Transfer the muffins to a wire rack to cool!
  • Store in the fridge.
1
Mar

Wednesday, Mar 2, 2022

STRENGTH

3 Back Squat x 4 sets
Build to heavy triple

CONDITIONING

Filet Mignon
20 Minute EMOM
4 Rounds
Minute 1: 50’ Sled Push (light/moderate weight)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Cal bike
Minute 5: Rest

WELLNESS WEDNESDAY

Get started meal prepping and set yourself up for success!

#1 Do an inventory of what you have and what you need as far as kitchen utensils and what food you already have in the pantry or freezer.

#2 Create your plan by finding out what foods or recipes look good to you! Pick two protein staples, one breakfast option, veggies, fruit and 1-2 starch options. 

#3 Block out time for shopping, prepping and cooking! This can be done once a week or twice a week and you are set with healthy meal and snack options. 

15
Feb

Wednesday, Feb 16, 2022

SKILL

Max Effort: 3 minutes of Kipping Ring Muscle Ups
*or the preferred modification for your skill level

CONDITIONING

Roses Are Red
7 Sets (1 Set every 3 Minutes)
500m Row OR 400m Run
Even Sets: 10 Dumbbell Snatches (70/50)
Odd Sets: 10 Dumbbell Clean and Jerks (70/50)

WELLNESS WEDNESDAY

𝗦𝗻𝗮𝗰𝗸 𝗔𝘁𝘁𝗮𝗰𝗸 🖐🏽 Tips To Help You

Snacking can help you stay satisfied between meals when doing it right.

Which tip do you need to focus on?
💥 Adding in non-starchy veggies
💥 Portion Control
💥 Keep healthy snacks available the whole family will love
💥 Balanced snacks containing protein, carbs, and fat
💥 Snack mindfully

Instead of wandering in the kitchen to eat all the snacks, enjoy your snacks and use these tips to be intentional with your choices.

4
Feb

Garlic Mashed Cauliflower

Course Side Dishes 

Prep Time 10 minutes 

Cook Time 20 minutes 

Total Time 30 minutes 

Servings 3 servings

Ingredients

  • 1 large head fresh cauliflower
  • 1 cup chicken bone broth (240 ml)
  • 2 cloves garlic crushed
  • 2 oz heavy whipping cream
  • 1/2 tbsp butter
  • salt and pepper to taste (optional)

Instructions

  • In a food processor, pulse the cauliflower head into small rice sized pieces
  • Pour 1 cup bone broth into saucepan and the riced cauliflower
  • Add crushed garlic
  • Allow to cook for 20 minutes in saucepan until soft
  • Add cooked cauliflower back to the food processor to whip
  • Incorporate two ounces of heavy whipping cream and ½ tbsp butter
  • Season with salt and pepper to taste
  • Enjoy!
4
Jan

Egg Muffins

Meal prep these egg muffins on the weekend for breakfast and snack options throughout the week. 

Course Breakfast 

Keyword Easy Recipes 

Prep Time 10 minutes 

Cook Time 18 minutes 

Total Time 28 minutes 

Servings 10 egg muffins

Ingredients

  • 5 eggs
  • 5 egg white
  • 1/2 cup onion diced
  • 1 cup mushrooms diced
  • 1/2 cup bell peppers diced
  • 1 handful spinach
  • 1 cup broccoli diced
  • 6 oz ham

Instructions

  • Preheat oven to 350 degrees
  • Dice up all vegetables
  • In a large mixing bowl, whisk eggs then add in all the diced vegetables
  • Pour mixture in greased muffin pan (should fill about 10 muffins)
  • Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean