Workout of the Day:
Four rounds for time of:
1.5 x Bodyweight Deadlift x 12
400 meter run
Sage Burgener coaching the fundamentals of Olympic Lifting.
The Importance of Breakfast
Written by Michele Vieux
Most people have probably heard the saying, “Breakfast is the most important meal of the day.” But in working with my clients, I regularly hear that breakfast is the meal most often skipped due to lack of time in a busy schedule. Perhaps just as bad, if not worse than skipping breakfast, many people reach for a quick fix breakfast, such as processed cereals, meal replacement bars or massive amounts of coffee to curb their appetites.
Fueling your body with high-quality food is essential to the performance of both your body and brain. Not only does breakfast get your metabolism going for the day, it also fuels your body and brain so that you can concentrate on completing your daily tasks. Most people know this, but healthy eating requires planning and preparation. If you know that breakfast is the most difficult meal for you to make healthy choices, put yourself in a position to do something about it and set up your day for success.
Here is how I plan and prepare for a week’s worth of Zone-friendly breakfasts – the amazing frittata! I usually make one of these on Sunday night and use it for breakfasts throughout the week.
- Preheat oven to broil
- In an oven-proof skillet over medium heat, sauté sliced onions, bell peppers & minced garlic (or any veggies you like) in a teaspoon of oil
- Add 6 ounces of Canadian Bacon or 9 ounces of breakfast sausage (you could use any leftover meat) and cook until warm
- Pour in 12 beaten eggs
- Stir as if scrambling eggs until they are 2/3 of the way set
- Let sit on heat until steam begins to rise from holes in the egg mixture
- Place under broiler until egg starts to brown
- Remove from oven & top with 6 ounces of cheese & place back under broiler to melt
- Use spatula to loosen the sides & bottom of the frittata from the pan and slide onto a plate
- Cut into eight, 3-block portions or six, 4-block portions (portions are mostly protein). This is delicious hot or cold!
- Make the meal Zone-balanced by topping w/ avocado and eating a piece (or two depending on your block requirement) of fruit alongside.
Tags: Nutrition
If you would like to sample the AMAZING FRITTATA, some will be available in the Mmmm Good fridge starting Monday!
Looks tasty Michele! Definitely getting cooked up here this weekend.
Thanks,
SS
WOD time = 18:45
Modifications:
DL 1 x BW (205)
Subbed 500m row for 400m run.
Felt pretty gassed, but glad to hear from CJ and Mark that I kept secure form during DLs despite wanting to die.
Nice work, courtland!
Nice work Courtland!
I’m sure you are already starting to experience some of the tangible/intangible results of the CF method.
Your high speed Chuck Taylor Converse are always a good choice for Oly related WODs. Keep up the good work and stick with it my friend!
~BC
GREAT OPENING WEEK CROSSFIT INVICTUS!!
We were nourished this week, in both mind and body. I’m looking forward to every week herewith all of you.
I liked the look of today’s WOD, had to sub 500M row for the run due to sheet of ice on the ground not to mention it is too damn cold to be running outdoors.
Time: 10:42 Have a great weekend everyone. Don’t forget to practice your rest, a vital component to this Crossfit thing we got going on. I am sure that blog article is coming soon.
Christina and Chris rocked the WOD this morning…great job you two! Patrick and I are off to utilize our Crossfit training by hiking and playing in New Zealand for the next ten days! Have fun without us 6 am and we will be back with you all week after next!
Great WOD today – been a while since I’d done DL’s and running in the same circuit! CJ, thanks for having me in – I think you’ve got a great think goin’ on downtown there, and I’ll be checking into this blog regularly.
RE: Breakfast
I think all the advice in the post above was valid, and most people never even think about portioning out their food days in advance – it’s really the only thing that ever keeps me on track!
One thing I’d like to add pertains to the Breakfast Food Stereotype!! As much as I love warm eggs in the morning, one of the most liberating / time-saving realizations I had was that lunch and dinner foods work perfectly well as breakfast. Don’t have any more eggs, and that waffle mix is just staring at you? Grab that last chunk of steak in the fridge instead!
Just some food for thought.
Thanks Mary! You and Patrick are awesome and it’s always fun to hit up the early morning workout with you two.
“You crazy kangaroo kiwi kids have fun in your New Zealand hiking adventure….mates” (insert my tongue and cheek impersonation of Michael from the show “The Office”)
Dan,
Great advice on eating some dinner type proteins for breakfast. After the 0600, I used leftover steak and chicken as protein blocks for 3 post-WOD meals this week. Good stuff!
I have eaten beef jerkey for breakfast before.
Smeared with peanut butter, no doubt.
Maybe even some creamsicle dip?