Friday 110121

Five rounds for time of:

3 Muscle-up
6 Handstand push-ups
9 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Come on people, post you time to comments.

So how are you doing on the challenge?  I hope everyone is doing great!  We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime.  We have come up with some quick and easy ways to get your day started fast!  

Quick breakfast

Mini egg quiche
18 eggs- 18P
6oz diced ham- 6P 
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans 
Mrs. Dash seasoning 

Pre-heat the oven to 350F.  Mix all of the veggies in a bowl chopped, or use a food processor.  When mixed together, then add to the eggs and ham.  Add the shredded spinach to the mix.   
Spray the cupcake pans with non-stick spray.  Spoon a 1/4cup of the mix into each cupcake hole in the pans.  Place in the oven and cook for 20 minutes.  This is mainly a quick protein, each quiche will give you 1P .13C 0F so the Carbs are minuscule.  They do give a little bit of taste that is very good!

Paleo pancakes
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P 
1tsp Vanilla extract
1tsp of cinnamon 
1Tbs of Coconut oil- 9F 

Mix all of the ingredients in a bowl.  Use a flat skillet pan to cook the pancakes.  Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake.  Not to worry, they will expand and become a little larger.  Cook on both sides for 3 to 4 minutes and viola!  You have yourself a tasty little cake.  This mix will make 16 pancakes.  Per pancake you will have: .25P .13C 1.8F.  Top will some yummy fresh fruit, or make a compote with blueberries.   

So you can see that these recipes are not down to the exact specifications that one might need for a 3P 3C 3F meal.  But they will help you in a pinch when you are running short on time.  Prepare these recipes at the begining of your week, and you will never have an excuse to miss a meal.

  Veggie mix
Veggie mix for the quiche



  1. 13:36 Rx’d
    I have quite a bit of room for improvement…….

  2. Sarah Lev :

    Yet another fish oil question! IF I recall, someone said that if you are feeling wrecked…which is the case…you should take more fish oil. Is that right and how much more, I am currently taking 5 grams…Thanks!

  3. Jeff "CueBall" :

    Bad Ass Lev, here is what I understand… If you’re injured/bad bloodstream yes, hurt look to recovery methods (soaking, rolling, stretching, nutrition, etc.) I personally take 7-8g a day for my knee and do all those recovery methods (saved my life last week).
    Does anyone have zone snack ideas? I need something that I slam real quick while on the sales floor and get back in the game.

  4. beck :

    Lev, I definitely use less traditional anti inflammatory meds when taking over 5g per day. Everyone is different so u may have to experiment with what is the right amount. You will know if it is too much, trust me…
    Jeff, the paleo kits have been awesome snacks for me while at work. Tasty!

  5. Slaughter :

    Amy – awesome time!!! way to be!
    Jeff – my go2 snack is premake a ziplock bag with some natural jerky, maybe about 2 oz, 2 blocks of cranberries and rasberries, and some nuts.
    1) create ziplock snack bag
    2) put in pocket
    3) when hungry, remove from pocket and open
    4) SLAM as fast as possible
    5) recycle plastic bag
    6) continue owning life.

  6. James :

    16:59, subbed C2B pullups and ring dips for MUs, used the blue band for hspus. Need to get stronger. Or lighter.

  7. Jeff "CueBall" :

    @ Chris – hahahaha I must have forgotten to recycle and own life, do those count for blocks?
    18:5x w/ C2B PUs, RB on dips, GB on HSPU. My major weakness of overhead or inverted all in one WOD…. humbling experience.

  8. Luke :

    13+, completely burned out on the HSPU’s, had to use the P-Bar by the 3rd round. Fun WOD though. The diet is going pretty good. There are times where I feel great, other times where I feel lethargic, and most times I don’t feel that my hunger is satisfied, but everything I’ve read tells me that that is all pretty natural, especially for the first few weeks of the new diet. Onward I go.

  9. heather s :

    Do I have to loose a point if I was stuck in the MRI machine with a patient for 3 hours????????

  10. Matt :

    Logging is going well, workouts too. I’m so happy to see so many rx’d WOD’s today – congrats! I did this one not too long ago, so I passed in favor of a little snatchin’ with the crew.
    Snatch: 240
    Snatch balance 3×5, 155,185,205
    Snatch pulls 3×5, 205,230,255

  11. Cherie :

    Snatch: 113
    Snatch balance 3×5, 76,86,96
    Snatch pulls 3×5, 96,105,120
    Followed later by, WOD 21:47
    modified with muscle-up to inversion, equal handstand push-ups strict and 10 burpee pull-ups.
    Fun day after a successful week. How is everyone feeling after a week of eating paleo/zone? I’m still high on sleep and water.

  12. Wyatt :

    Goodmorning from a crossfitting vlog folower from oklahoma
    Tried the pancakes this morning! They were delicious! I made a blended up syrup from stawberrys, blueberry, and a couple of mango slices. They were awesome! Thanks for the recipe!

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