It’s finally Friday! I got a request after posting my workouts on WIAW to keep posting them. So I’m listening. Yesterday’s workout was tough on the cardio side but it ended up being a super fun WOD!
We started off with strength…full squat snatch 3X1 (that’s 3 sets of 1 rep in case you’re not familiar with CrossFit or rep schemes)
- I worked up to 5 X 1 at 90 lbs and ending up wishing I had tried for 95 or 100. There’s always next time…
WOD was 21-18-15-12-9-6-3
- Ground to Overhead with a 25 lb plate
- Following each round we did 5 burpees and 30 double unders.
I ended up finishing in 11:39. I ended up loving the GTO and hating the double unders towards the end. They’re always frustrating for me but I ended up getting them in sets of 10 pretty much every round.
This morning I’m off early to teach spin. I always look forward to my Friday spin class! Since we’re talking about morning workouts why not share a breakfast recipe?
Mornings are usually a bit chaotic for me. I often get up, take Sophie out and get her breakfast then break into emails, read blogs, and work on my nutrition practice. I do always make time for breakfast. No reason not to kick start your metabolism off for the day. Here is a recipe that is perfect for those crazy mornings. This recipe is far from an English muffin but it is gluten free, a quick and easy breakfast, and contains a little chocolate! What more can you ask for?! Why then am I calling it an English Muffin? I think it looks like one! Really that is my only reasoning! Try it out and let me know what you think!
- 2 tbs. protein (I used Perfect Fit)
- 2 tbs. unsweetened applesauce
- 2 egg whites
- 1/2 tsp. baking powder
- 1/2 tbs. enjoy life chocolate chips
- Mix all your ingredients in a mug sprayed with olive oil spray.
- Microwave 3-4 minutes.
I’ve been enjoying this recipe for a while and just recently discovered another favorite that is even simpler! All I do is mix together these ingredients in a coffee mug:
- 2 tbs. of perfect fit protein (or almond flour)
- 1 small mashed banana (the riper the better)
- 1/4 tsp. baking power
- 1 egg
Microwave 3 minutes on high and enjoy. Easy breakfast at it’s best.
Topped with some almond butter or sunflower seed butter this the perfect breakfast and usually holds me over all morning until after CrossFit.
What’s your favorite “dessert for breakfast” meal?