I’ve been sticking with crossfitting 3 times a week and have absolutely loved every sweaty, grueling minute of it. The friendly gym goers, bumping tunes, and knowledgable coaches don’t hurt either. It’s been an all around great experience.
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Yesterday was a particularly intense workout. I checked online before I went and didn’t think it looked all that tough. I mean how much pain could a 12 minute WOD (workout of the day) really induce?
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Warmup: 3 rounds
20 mountain climbers
15 V sit ups
10 Wall squats
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Strength: 5 sets of 2
Split Jerks (an overhead press with a bar, utilizing a split squat to drive upward)
I built up to 70 lbs.
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WOD: As many sets in 12 minutes
9 dumbell thrusters (basically a deep squat and on the drive up you perform an overhead press with dum bells, and drop right back into a squat)
9 jumping pull ups (standing on a box, jumping into a pull up- phew!)
I completed 9 sets + 6 thrusters
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The energy in the room was awesome; about 20 of us showed up to workout, mostly younger guys and girls because it was a midday class. The tunes were blasting and the coaches were guiding our form and cheering us on.
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Nearly everyone collapsed onto the ground as soon as the buzzer rang in sheer exhaustion. I had to take breaks to even muster the strength to perform another repetition several times during the workout.
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I like snacking on something right when I walk in the door whether I’m hungry or not to get my muscles repairing as fast as possible and to maximize the best time to refuel after a workout. Yesterday I inhaled 3 hard boiled eggs before even taking my shoes off or putting my bag down.
My favorite post workout snacks lately have been sweet potatoes with coconut oil or peanut butter, and leftover chicken with basmati rice. Having leftovers on hand is great for that crucial 30 minute window after working out.
I made these bacon egg muffins the next day but now I have some on hand for that famished moment I walk in the door from a workout, so I can refuel smartly and quickly. And maybe even manage to get my shoes off before.
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Bacon Egg Muffins
I just made 2 because we were low on eggs, but make as many as you want to have on hand. I imagine they freeze well for a really quick snack or breakfast. Try adding any veggies you have on hand. Gluten and dairy free.
- Coconut oil (or other oil/ fat)
- 2 Eggs (or as many as you want)
- 2 slices of bacon (or as many pieces as eggs)
- Chopped onions (about 2 Tbsp)
- Chopped sun dried tomatoes (about 2 Tbsp)
Preheat oven to 350 degree. Put a small amount of coconut oil into ramekins or muffin tins and place in the oven until melted. Spread around to coat the bottom and sides of the ramekin.
Loop one slice of bacon around the sides of the ramekin to form a circle.
Fill the bottom with chopped veggies.
Gently crack one egg into the center of the ramekin.
Bake for about 15-20 minutes until the egg is white and set. Let sit and using a knife gently remove the bacon egg cup from the ramekin and enjoy! Store in fridge or freezer and reheat in oven or microwave.
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What’s your favorite thing to eat right after a workout? Do you try to eat and refuel right away or do you not put much thought into it?
{ 43 comments… read them below or add one }
So is the entire class about 30 minutes long? It sounds a lot like a HIIT workout
The class usually lasts about 45 min- 1 hour. The trainers go over a lot of technique stuff for the strength portion of it because we are lifing such heavy weights, so that takes some time. And we do a cool down and what not. But yes the WOD’s are always similar to HIIT workouts.
Oh my gosh, Katie… your pictures are absolutely stunning! Where did you get that piece of wood? I’m having a heck of a time finding something similar.
Great to hear that you’re liking CrossFit. I’ve been doing it 3 times/week too and couldn’t be happier. Way to go on the 70lb work up, that’s awesome!
Thank you Leanne! I actually found it in my backyard from scraps of an old fence I think (post about that here: http://www.katiekdid.com/2011/12/14/diving-for-distressed-wood-and-pumpkin-pie-mousse/)
I was so excited digging through a huge pile of distressed wood and found this one which has been working out perfectly. I’m not sure where else you could find one… Lowes or home depot perhaps?
And glad you’re still loving Crossfit too, isn’t it so fun!
You lucked out, for sure! Guess I need to go scrap searching this weekend!
My favorite thing about CrossFit has been the people. I was so scared that they were going to be a tight knit community that doesn’t let anyone new in, but they’ve all been fantastic, as you mentioned, too!
Pretty ramekins
I love this idea with the bacon + egg, there’s so many possibilities for the fillings!
I’m really bad about eating right away after a workout. Case in point: I just finished my workout about 30 minutes ago, I’m hungry and yet I’m sitting here on the computer instead of making myself something!
Love this idea!!! And I have heard so much about crossfit, that I am dying to try. If I wasn’t so gosh darn full of workouts with tennis, I would totally try it. Maybe after college tennis! Haha….
Those are so cute!
OMG yes please.
that is some serious protein power! Looks good for after crossfit!
Ugh, Katie! I am so envious of your creativity!! Right now I’m struggling to think of a recipe for a contest I’m participating in. Let me borrow your brain?!
ahh are you kidding you think of the greatest combos! I have faith you’ll think of something great.
That bacon egg muffin looks really delicious!
Wow these turned out beautifully, and it’s definitely something I’d loooove to eat.
I so want to try Cross Fit! Sweating and dying at the end sounds like my kind of workout ;D
Me too is that weird haha?
That snack is absolutely gorgeous. I always wait WAY TOO LONG to refuel. I’m trying to learn that lesson, but I always have so many things I want to get done right after the gym! It’s tricky!
Yeah, that’s where having something ready to go comes in handy- leftovers or something premade like this is good
Hmm I just tried to leave a comment but it seems to have gotten erased when I pressed submit.. so sorry if you get a duplicate! Anyways- i’ve been dying to try Crossfit because my boyfriend and his buddies swear by it (they’re all military), and it seems like such a great workout. I’m just scared bc I’ve never done much strength training before.
I literally just read a recipe like that today in a Paleo cookbook while I was at the bookstore!
My brother is also going into the military! Crossfit has tons of modifications so really anyone can give it a try.
Oh, is he? I wish him the best! What branch? I’ve only met wonderful people in the mil community so hopefully he has a good experience.
Going into the Marines! How about your brother?
It’s my boyfriend actually – Air Force!
Wow, that is pretty neat. I clicked on because I wanted to see where the bread was & realised there wasn’t any! Very cool, I’ve been eating way too much bread lately so I think I will come here & see how you do it.
Great post & pictures.
x
Thank you! Yeah, I can’t do gluten so all my recipes are gluten free (and bread free because GF bread is expensive and I don’t really like it!).
it looks reallt delicious! I love baked eggs but with bacon it’s a whole new level. I love your blog specially your pictures, new follower
Thanks so much
Gorgeous pics my friend!! Its a good thing I’m eating eggs again because I am drooling over here!! I just had a wee scramble with some spinach….nothing as fancy as yours
I love my protein smoothie after a workout. It does the trick for me and I’ve found with the protein I now take my muscles are defined. I love it
hehe
xxoo
Looks delicious. Would love for you to come and share this with us over at foodepix.com.
My favorite snack after a workout is greek yogurt–specifically Fage 0%! I want to try cross fit…I’ve seen lots of people post about it!
Looks good, but is it done? Is it safe to eat undercooked bacon???
you bake it with the bacon for about 20 minutes, so the bacon is not undercooked.
Katie, you have officially talked me into trying Crossfit. We drive back to PA on Sunday and I am vowing to try a class when we get home. I miss having communal workouts, so it sounds like Crossfit will be a good idea!
Also, these eggs look AMAZING. I actually just tried bacon for the first time in years last week and MY GOSH! I have been missing out!
My favorite post-workout meal is usually eggs, or kale chips. I always want something salty!
YAY. Please do, and please let me know what you think about it! Bacon is the gateway meat they say, be careful
Cross Fit is so darn intense (duhhh), but this is a great way to recover… these look so so pretty and tasty!
I saw this on foodgawker! I immediately thought how perfect it was for my sister. Then I saw your name and I had to smile
I’m thinking it will make a perfect post hockey game snack for her!
aw yay, thanks!!
Do you find cooking with coconut oil changes the flavor of the food? These look interesting
Maybe ever so slightly but nothing too noticeable! Butter would also work really well here, I just like to switch it up sometimes.
Katie! I can’t believe it. I thought you hadn’t been posting in FOREVER and I just realized your URL must have changed! Sad day. Looks like I’ll just have to go back and play catch up
I’m glad I figured that out!
Those look amazing! I’ve made egg “cupcakes.” Same idea, scramble an egg fill the cupcake tins with the scrambled egg, add meats and veggies as needed. I will have to try this version with the bacon strip. Thanks for sharing!
btw, I’ve been Crossfitting for almost 9 months now and I LOVE it! Great work!!
9 months, that’s awesome! I hope I can say the same later this year.
oops sorry, that’s great!
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