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!
Mini egg quiche
Ingredients:
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
Preparation:
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
Ingredients:
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
Preparation:
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 for the quiche.
