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Wednesday June 3, 2015 CrossFit Stapleton- Denver, CO


Wednesday June 3, 2015 CrossFit Stapleton- Denver, CO

Breakfast on the go… The 14 day challenge! 


Admit it!! Sometimes the morning gets away from you and breakfast gets pushed to the back burner for later… which generally turns into NEVER. Since this is such an easy and hassle free way to simplify your morning it makes it a VERY difficult habit to break once formed.

You have probably heard time after time that breakfast is the most important meal of the day, this is a very true statement. For those of you who workout early (before breakfast) breakfast is 100% your most important meal of the day. You set yourself up for success by starting your day off with a well rounded and nutrient dense breakfast… and your post WOD (once you get back home… and AFTER your recovery shake) breakfast helps continue your recovery process and fuels you up with the good stuff you need to reap all of the possible benefits you can from the WOD you just crushed.

How can you start a healthy and consistent breakfast habit TOMORROW?

– Get ahead of the game, think/plan 24 hours ahead everyday (or even just the night before)! Set up your coffee pot the night before, prep chopped fresh veggies and store them in the fridge for easy access to quick omelet fillers, pre cook a few breakfast meals (bacon/sausage)/ measure out (and have ready to go in zip lock baggies) smoothie mixes. Having things prepped and ready to heat/blend/etc is going to make the thought of ‘getting together’ a breakfast so much less intimidating!

– Grocery shop for breakfast items weekly. This will force you to have to sit down and plan out what you would like to eat for breakfast from week to week. Create a detailed shopping list and go knock it out!

– Vary what you eat weekly. You don’t want to get burnt out on one yummy thing!! Keep things interesting by trying out different recipes often.

– It is VERY important to make sure that your breakfast is well rounded. That means, you need to include a protein, fat and carb into your breakfast eat! Pump of those FRESH veggies (yes veggies are carbs) and fruits (so are these) in the morning and try to vary your proteins throughout the week (IE: Eggs/Chicken/Fish/etc.). If you choose to eat a fatty protein (bacon or sausage) you don’t necessarily need to add a fat to your meal. On the days you use less fatty meats play around with adding difference fats, such a avocados, olives, nuts, oil, etc.


14 day challenge?

– This challenge is simple. For two straight weeks I challenge you to NOT miss ONE breakfast… This will require to you plan ahead and maybe get up a few minutes earlier each day. Prep the night ahead so its easy for you in the morning.

– Take note of how much more energized you feel after a week of eating a WELL ROUNDED (Carb/Protein/Fat) breakfast daily!! An apple or just a hard boiled egg will not cut it… Be sure to pair those macronutrients.

– After 2 weeks of intense breakfast eating you should have a pretty solid habit formed!! After 14 days it is up to you to continue this habit… for the long term!!

Here are a few of my favorite make ahead breakfast recipes (And a smoothie guide!): 

Carrot-Banana Muffins


  • 2 cups quinoa flour
  • 2t baking soda
  • 1/2t salt
  • 1T ground cinnamon
  • 1/2 cup unsweetened shredded coconut
  • 3 eggs
  • 3 bananas
  • 1/2c grass fed butter (no salt/softened)
  • 2T honey (raw)
  • 1t apple cider vinegar
  • 1-1/4 c pitted chopped dates
  • 2 medium carrots
  • 3/4c walnuts
  • 12 muffin paper liners
  • +8-12 hard boiled egg (to serve with!)


  1. Preheat oven to 325. Lightly oil a 12 cup muffin pan and fill with paper liners.
  2. In a large bowl, mix together all dried ingredients (excluding- dates, carrots, and walnuts). In a different bowl mix together the eggs, bananas, butter, honey and vinegar. Stir the wet into the dry and mix well. Fold in dates, carrots, and walnuts.
  3. Divine batter evenly amongst the 12 muffin cups.
  4. Bake 40min, until golden brown (check with a tooth pick to see if batter come out clear).
  5. Cool for at least 5min on a wire rack.
  6. EAT!


Breakfast Meatza


  • 1lb Maple Sausage
  • 7 eggs (1 egg as the binder, the rest to top your meatza with)
  • 6-8 slices of bacon, diced
  • ½ sweet potato or yam, diced (the smaller, the faster it will cook)
  • ½ yellow onion, diced
  • 1 green bell pepper
  • 1-2 cups chopped kale
  • 1 garlic clove, minced


  1. Preheat your oven to 350 degrees.
  2. Place your breakfast sausage in a medium bowl and crack an egg directly in. Mix with your hands until the egg is broken up and you have a big ball of gross goo.
  3. Pour your meat mixture into a 8×8 glass baking dish and press down until you have an even surface through the entire dish.
  4. Put in the oven for 8-10 minutes or until you see the fat rise up to the top. It won’t have to be completely cooked through since you will be cooking it a second time. Once you pull it out of the oven, discard of any excess fat if you’d like. I did.
  5. While your meatza is cooking, cut up your bacon and throw in a large pan over medium heat. Cook until completely cooked through and a bit crispy. Then remove with a slotted spoon and place on a plate with a paper towel to soak up excess fat. Pour the remaining excess bacon fat in the pan into a jar, leaving about 2-3 tablespoons in the pan.
  6. Add your garlic clove, then add your sweet potato and yellow onion to the pan.
  7. Let the onion and sweet potato cook down for about 8-10 minutes, stirring frequently to keep from burning.
  8. Once your sweet potatoes are soft and your meatza has cooked stir in the kale and then start making layers. Add your sweet potato/onion mixture to the top of your meatza, evenly distributed. Then crack 6 eggs on top, you pick where you’d like them to go. And finally top with bacon through the eggs.
  9. Place back in the oven to cook for 8-10 minutes or until eggs are cooked to your preference. If you don’t like eggs over-easy or over-medium, you could make scrambled eggs instead to top it off with!


Smoothie Builder Guide

       STEP 1- Pick a liquid (Change your liquid options often!)

  • Water
  • Almond or Coconut milk (unsweetened)
  • Cow’s milkLess liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good place to start for shakes.

    STEP 2- Pick a protein powder (Protein helps with brain development and growing!)

  • Whey protein
  • Pea protein
  • Rice protein
  • Other proteins or protein blendsSome protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. .5-1 scoops should be sufficient (8-12 g for kiddos).

    STEP 3- Pick a veggie (Healthy carbs that add vitamins, minerals, and fiber!)

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celerySpinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake (These both contain lots of water!). Add 1-2 handfuls of fresh veggies, or 1ish handfuls of cooked/ denser veggies (ie: pumpkin).

    STEP 4- Pick a fruit (These easy to process carbs will give us a quick energy boost!)

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Dates
  • Pineapple / mangoToss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.

    STEP 5- Pick a healthy fat (To help us sustain our energy and feel full!)

  • Walnuts
  • Cashews
  • Almonds
  • Peanut and nut buttersWhen blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.

    STEP 6- Pick a topper (Flavor boosters!!)

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.



A. Every 3 minutes, for 15 minutes (5 sets):
Seated Shoulder Press x 6-8 reps @ 2111

Use the time between sets to stretch calves and hip flexors.

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Russian Kettlebell Swings

If you don’t have strict handstand push-ups yet, modify this to a L-Seated Strict Dumbbell Press with a weight that will be challenging to get 10 unbroken reps on the first set.



3 Rounds for Time – 5 stations of work, 1 min each station:

Box Jumps
Ball Slams (30/20)
Pullups/ RRs
Wall Balls (20/14)

MyZone: Pace/ Yellow-Red

– Rest 5 minutes…. Then…

2 Rounds for Time:
500m Run
30 Jumping Squats
20 Vups
10 DB Press (30/20)
MyZone: Pace/ Yellow-Red

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