Taranis Nutrition Workshop: Meal Prep Made Simple!

Yes, meal prep can be simple and uncomplicated! 

We want to help you:

  • Save time and money!
  • Eat healthier
  • Have more fun with cooking
  • Feel confident 
  • Have accountability and support with your nutrition habits

Our 4 week virtual meal prep workshop consists of 4 key components when it comes to meal prepping. Each week we’ll be focusing on one area and building upon it week by week. We’ll be providing tips, recipes, a workbook, and posting weekly videos along with live Q&As to answer any questions you have.

 

Important Info:

  • 6 SPOTS LEFT! 
  • Registration deadline is 12am Sept 23rd 
  • $89 + tax

Workshop Registration

Grab a Spot!

Register Now

Includes:

  • Comprehensive workbook
  • Weekly educational videos
  • Weekly live Q&As
  • Access to the private Facebook group
  • Weekly recipes for every meal & snack!
  • Accountability & support from our coaches
  • Access to our individual nutrition program (limited spots available)

 

FAQ:

Q. Do I have to be a member of Taranis to participate?

A. No! We welcome anyone and everyone regardless of your age, gender, and location 🙂

Q. Will this cost me a lot more money in groceries? 

A. We will be providing simple recipes with no “out of the ordinary” ingredients. We will be sharing sample recipe ideas and the cost associated per meal from our own meal prep. Our hope is to actually save you money & time by eating out less! 

Q. What if I’m a vegan, vegetarian, or have other food intolerances? Will there be recipes for me? 

A. YES! We are catering the workshop to be universal, regardless of your eating style or diet. All meal prep tips will apply to any style of cooking and we are providing vegetarian, vegan, and even gluten or dairy free options.

Q. What if I can’t make the live Q&As?

A. No worries! We will be recording them all and can send them to you via email upon request. *If you have Facebook you can access the recordings in the private Facebook group as well! 

Q. I don’t have Facebook, will I still get access to all the information? 

A. Yes, upon request we can send any information that was shared in the private Facebook group! We will be sending all worksheets and important info via email anyways 🙂

Q. My kitchen space, cooking options and/or fridge space is quite limited, will I still be able to participate?

A. 100% YES! Part of our goal with the workshop is to provide you with simple ways to make your meal prep work for you. The live Q&As will also be a great place for you to ask any specific questions to your spacing requirements!

Q. I do NOT like cooking, should I still participate? 

A. YES. This is a great workshop for those that don’t like to cook (because we are helping you to make it easier! We’ll also be providing suggestions for ways to create healthy meals with pre-packaged foods, meal prep companies and other creative options.

Q. I don’t have a printer and I can’t print off the workbook. What should I do?

A. No worries, the workbook will be sent as an editable version. Alternatively, we highly recommend treating yo-self to an awesome notebook where you can take notes as needed there instead! 🙂

Workshop Registration

Grab a Spot!

Register Now

What’s The Cost Of Skipping Tempo Lifts and ISO Days?

Let me ask this question: Are you skipping tempo lifts and ISO days? If the answer is yes, you might be short changing yourself the chance to increase your strength, improve your health and turn the dial on your technique.

Perhaps you’re thinking “these workouts look boring – besides, isn’t the key to fitness performing constantly varied functional movements at HIGH INTENSITY?”.

Well, let’s break that down a bit. We often think of the CrossFit prescription looking like an exhausted sweaty mess laying on the ground after a work out. It’s a common belief that if you don’t hit that state by the end of your work out, you didn’t go hard enough. The reality is that intensity can look and be achieved in many different ways and it’s the application of all those ways over time that allows us to get after the fitness adaptation provided by “constantly varied functional movements performed at high intensity”.  Tempo lifts and ISO training done well, will require a high degree of intensity via focus, control, effort and patience. Excellent programming provides variance in the types of intensity. That variance is a tool that allows us to push our gains to the next level.

TEMPO FOR TENDONS: Maximizing tendon health is all about SLOW movement and intense EFFORT. Both of these variables need to be present in order to stimulate the protein synthesis within your tendons, building tendon tissue with a balance of STIFFNESS and STRETCH. This is incredibly important to offset all of the ballistic load we place on our tendons during fast, powerful, high repetition WODs. If you struggle with nagging “tendonitis” type pain – tempo should be a part of the roadmap to recovery and getting rid of pain!

SLOW LIFTING SMASHES CEILINGS: Still chasing that next squat or press benchmark? Frustrated with a plateaued lift (or lifts)? Incorporating tempo into your strength work allows for MORE time under tension with LESS stress to the nervous system, this means more volume can be accumulated without overloading the athlete (MORE GAINS!). Tempo work also makes it easy to PLACE STRESS on certain portions of the range of motion of a given exercise, this way we can hammer away at whatever the WEAK LINK in the lift is without fatigue from the rest of the movement getting in the way!

DECREASE SPEED, INCREASE QUALITY: The slower we move, the more body awareness we possess. This makes it easier to learn something new, easier to fix bad habits we’ve accrued, and easier to improve timing flaws in our technique (think weightlifting). So, if you’re constantly making the same mistake (maybe you bend your arms way too early in your snatch) one of the best ways to break this habit is to move slower and dial in that timing!

Next time you’re going to pass up on a WOD that looks boring, or you have no idea what “30X0” means so you’re going to skip out – check yourself before you wreck yourself (or your progress).

Chris Schaalo

Taranis Coach
CFFF — Director of Competitions
CF-L2 // CF-WL // CF-PL // CF-Kids
B.Kin (UBC)

WOD Friday 03.20.2020

** PLEASE post results to comments **

Mobility:
Couch Stretch x 1 minute/Side
Hamstring Floss x 20 reps/Leg

Movement Prep:
Supine Scorpions x 10 Alt reps
Single Leg Glute Bridge x 10 Alt reps
Scap Push Up + T-Twist x 10 Alt reps
Single Leg RDL x 5 reps/Leg

Warm Up:

EMOM x 5 minutes
5 Jumping Knee Tucks
10 Alt Skater Hops

WOD

5 rounds of:
30 seconds x MAX Goblet Squats
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups
– Rest 30 seconds –

  • If you have any weights at home Dumbells, KB use for your Goblet Squat. If not use something around the house thats weighted ( be creative we want to see!)
  •  Your Wtd GTOH can be Single or Dbl-Arm with KB or DB if you have it. If not use something around the house that you can use either Single Arm or Dbl-Arm, again be creative!
  •  No Box? thats okay find something you can Step Up & Step Down too instead.

*L1

4 rounds of:
30 seconds x MAX Goblet Squats or Air Squat
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps or Step Up
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups or Sit Ups
– Rest 30 seconds –

WOD Thursday 03.19.2020

** PLEASE post results to comments **

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Childs Pose x 1 minute

Movement Prep:
90/90 Hip Rotations x 10 Alt reps
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

15 seconds On/15 seconds Off
Mnt Climber x 3 rounds
Plank Hold x 3 rounds
(R) Side Plank x 3 rounds
(L) Side Plank x 3 rounds

WOD

“Death by Burpees”
EMOM x Failure

*1st Minute perform 1 Burpee
*2nd Minute perform 2 Burpees
*3rd Minute perform 3 Burpees
Etc…. Until you can no longer complete the reps within the minute.

*Athletes should be aiming to complete 10+ minutes in this workout.
*If your not able to complete the work before the 10 minute mark. Rest 1 full minute and carry on in the next round.

Cool Down
– 2 minute light jog or walk
– Lying Pec Stretch x 1 minute/Side
– Lying Hip Flexor Stretch x 1 minute/Side

CFL Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:

4 sets:
High Knee March x 20 Alt Steps
Into…
Wall Slides x 10 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds –

Warm Up:

3 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 15 minutes
30 Walking Lunges
60 Jumping Jacks
30 Sit Ups
60 Jumping Jacks
30 Plank Shoulder Taps (R+L = 1 rep)

WOD Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Upward + Downward Dog x 5 reps
BirdDog x 10 Alt reps

Warm Up:

4 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 20 minutes
50 Walking Lunges
50 Dbl-Unders
50 Sit Ups
50 Dbl-Unders
50 Plank Shoulder Taps (R+L = 1 rep)

*If you don’t have an Ab mat use a folded up towel for your low back.
*No Skipping Rope? Sub Jumping Jacks or Mnt Climbers.

  •  L2

AMRAP in 20 minutes
40 Walking Lunges
40 Dbl-Unders
40 Sit Ups
40 Dbl-Unders
40 Plank Shoulder Taps (R+L = 1 rep)

  • L1

AMRAP in 15 minutes
30 Walking Lunges
30 Dbl-Unders or 60 Skips
30 Sit Ups
30 Dbl-Unders or 60 Skips
30 Plank Shoulder Taps (R+L = 1 rep)

COVID-19 Closure Video

Here is the transcript of the video I posted on Monday March 16th at 2:30pm. This has a general over view of our closure and general game plan moving forward. More updates coming soon!!

VIDEO ON FACEBOOK

“Hi Everyone

I’m here in the office at Taranis to deliver an important update regarding COVID 19 and our operations. 

I have been trying to look at everything from the perspective of a big hearted human who happens to be a business owner.  This means weaving together pragmatic sensibility with compassion and consideration for the coaches working in my business, you the community of awesome humans walking through the doors of my business and the global community at large.

Action we are taking today: after listening to Prime Minister Trudeau and Provincial Health Officer Dr Bonnie Henry, I have decided to close the doors of Taranis to all group classes, effective immediately. I will be allowing the one on one sessions booked to the end of day Friday to continue, with a daily review and reconsideration. The recommendation is that all Canadians stay home. We are electively doing this to encourage the social distancing that is necessary for all of us to take seriously. This is not just about preventing the spread from a health stand point. It is also about “flattening the curve” and reducing the impact on the health care resources.  I think it’s my responsibility to make this hard choice for all of us. I think we are all tired of guessing and waiting and I feel by doing this, I’m removing one more decision you all have to make in your day.

So here is the game plan: 

We have at home programming for you immediately. While Steve has been in a state of self quarantine, he has been working on some fantastic at home programming. We are not pulling from another online service, we are giving you OUR Taranis programming. It’s thought out and the same damn good work you would expect from us inside the box. This will be for all of the programs we offer. We have the same format as in the gym and same levels to meet your varied needs. There will be home gym equipment options if you have that and otherwise household item suggestions. There will be track work and mobility work. We’ve got you.

How are we going to distribute this? I need a couple more days to get the full system launched. It’s going to be awesome! It’s creative, it’s engaging and it will be effective. I am investing money in to two new systems to distribute our online services. We will give you your membership’s worth, I promise. I don’t think it’s enough to simply post an at home work out and leave it at that. It is my vision that I keep my coaches working, our members turning the dial on health and wellness and my business running. I am asking you to give us the opportunity to deliver. If you are facing a position of financial hardship or stress and you need to put your membership on hold, I completely understand. 

Starting tomorrow morning, we will post our at home programming on our blog as we always have. This will be our main delivery portal for the next couple of days. Once the Coaching Team and I have our new online system ready to launch, I will email, post and live feed another announcement on the full offering you will have access to and what you need to do in order to access that. Please watch for these updates and help others get the information.

I will be in the gym from now until 6pm if you want to stop by and grab any personal work out gear, skipping rope etc. I will also be in the gym tomorrow between 9am and noon. If these hours don’t work for you to collect items, please message me directly. vanessa@taraisathletics.com I will accommodate your schedule!

Many of you have reached out to me personally and I can’t tell you how much the support means to me. I am asking you to trust me to deliver and I am grateful for the opportunity to even be in a position to ask that of you all. I want you all to know how deeply appreciative I am to have this community in my life. THANK YOU.

So, that’s all for now. Watch for tomorrow’s WOD and take care of yourselves.”

 

WOD Tuesday 03.17.2020

** PLEASE post results to comments **

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson Stretch x 10 Alt reps
V-Step x 20 Alt reps
Lateral Lunge x 10 Alt reps
Hip Opener Closer x 10 Alt reps

Warm Up:

2 rounds of:
High Knees x 20 reps
Butt Kickers x 20 reps
Power Skip x 20 reps
Power Skip for Distance x 10 reps
Side Shuffle x 20 reps
Cross Overs x 20 reps
Toe Walk x 20 reps
Heel Walk x 20 reps

WOD

For time:
800m run
Into…
10 rounds of
10 Push Ups
20 Squats
Into…
800m run

*If you don’t have a 800m loop marked out, run for 3:30-4:00 minutes.

  •  L2

For time:
800m run
Into…
8 rounds of
10 Push Ups
20 Squats
Into…
800m run

  •  L1

For time:
400m run
Into…
6 rounds of
10 Knee Push Ups
20 Squats
Into…
400m run

*If you don’t have a 400m loop marked out, run for 1:30-2:00 minutes.

SWOD Monday 03.16.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Shoulder Press x 4 reps
*Using 65% of 1RM Press

B. Every 90 seconds x 6 sets
Push Press x 4 reps
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80%

B. 4 sets of:
DB Split Squat x 10 reps/Leg
– Rest 30 seconds –
Tall Kneeling Bottoms Up Press x 6-8 reps/Arm
– Rest 30 seconds –
Wtd Hip Extensions x 15 reps
– Rest 90 seconds –

WOD Monday 03.16.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Quadruped Wrist Rotations x 10 reps/Direction
Quad T-Spine Opener x 10 reps/Side
Kneeling Addustor Stretch x 10 reps/Side
Russian Squat x 10 reps

Warm Up:

EMOM x 5 minutes
4 Push Ups
6 Med Ball Clean to Wall Ball

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Shoulder Press
– Push Press
– Push Jerk

Thruster
– Front Squat
– Thruster

5 minutes to Build to workout weight
3 Power Cleans
3 Push Jerks
3 Thrusters
– Rest as needed b/t sets –

  •  Athletes should be looking to perfrom sets of TnG reps in the Power Cleans.
  •  Athletes should be looking to do the Push Jerks & Thrusters in unbroken sets.With a quick break or rest between the two movement’s.

WOD

2 sets of:
AMRAP in 7 minutes
7 Power Cleans (115/85)
7 Push Jerks
7 Thrusters
– Rest 2 minutes –
*Start 2nd set where you left off in set 1.

  •  L2

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (95/65)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

  •  L1

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (75/55)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –