CrossFit Open Prep Day Minus 39

Today is shap­ing up to be a rest day other than a dog walk and that’s prob­a­bly a good thing. I may do some stretch­ing and skill work later this evening but there are plans to smoke ribs so I may also sit in the lawn chair with a glass of bour­bon and con­tem­plate life while the smoke does its magic. These will be the first two racks of ribs from the hog I got back in Octo­ber and I’m inter­ested to see how they turn out. I’m only doing a dry rub, no mari­nade or mus­tard so it will be slightly dif­fer­ent from most ribs I’ve done in the past.

On the diet note (because one of my fab­u­lous read­ers asked), here’s a link to Bul­let­proof Cof­fee from the source. I’ve made some mod­i­fi­ca­tions mostly just for ease of use. For one, I have only so much room in my life to worry about things diet related and moldy cof­fee isn’t on that list. So I use plain old Folger’s Dark Roast because good cof­fee is another thing I don’t worry too much about. We’re cur­rently using Ker­ry­gold salted but­ter because that’s what comes in the big tubs from Sam’s. It’s not nearly as evil as it’s made out to be. I may switch to unsalted Hori­zon Farms or some­thing in the future just to see if it’s any dif­fer­ent tast­ing. I use plain old coconut oil from Sam’s or Sprouts as well. The orig­i­nal calls for MCT oil but again, my inner cave­man takes over and I just use what I can get rel­a­tively easily.

My process is to put 1–2 table­spoons of but­ter and 1–2 table­spoons of coconut oil in a big cof­fee mug and make cof­fee using the large Keurig set­ting. I put a scoop of Sprouts Whey Pro­tein pow­der in a Magic Bul­let con­tainer, dump the cof­fee, but­ter and oil into it and mix it in the Magic Bul­let for about 10 sec­onds or so. With­out a Magic Bul­let, I’d use a blender because I don’t think a shaker ball will get you the same con­sis­tency. I typ­i­cally trans­fer the entire thing to a big plas­tic cup with some added milk for the morn­ing com­mute. I usu­ally take a piece of fruit and have it for a snack around 11 but for the most part, I don’t get hun­gry until lunch with this as break­fast. Depend­ing on the amounts you use, this is typ­i­cally around 400 calo­ries but it’s almost entirely good healthy fats.

3 Comments

  • Greg Vaughn wrote:

    Thanks for tak­ing requests :-) It’s good to hear that your mod­i­fi­ca­tions are mostly for con­ve­nience. I may give it a try. I have salted but­ter and some solid coconut oil bak­ing sticks that would get me close.

  • Hey! I knnow this is kinda off topic how­ever I’d fig­ured I’d
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