• Wide Awake for the CrossFit Open

    January 31, 2013

    Good morning!

    A huge THANK YOU to everyone who participated in the Twitter chat with Wayfair yesterday. I appreciate so many of you coming out for it. I hope you had fun!

    So, do you want to hear what woke me up this morning?

    Mal riffling through our bed looking for his wallet.

    I bet you’re wondering why his wallet was in our bed this morning. Oh, because he was a tad excited late last night when he remembered registration opened yesterday for the 2013 CrossFit Open. Mal jumped out of bed, grabbed his wallet, and then proceeded to register from his cell phone. He must have fallen asleep just a few minutes later because his wallet was lost in our bed this morning. You guys think I’m obsessed with CrossFit? My husband is obsessed with CrossFit.

    Crossfit Open 2013
    [image source]

    Ok, I registered for the Open first thing this morning.

    CrossFit_Open_2013

    Yay! Let the Games begin!

    Even if you’re new to CrossFit, you can compete. The Open is open to everyone and it’s a ton of fun! Everyone gets so excited for it and most likely your box will be doing the workouts, so you might as well join in. It’s also cool because you’re doing the exact same workouts and competing against some of the best athletes in the world. I also like to see where I stack up against other CF athletes!

    *Edited to add: In order to post a score for the Open, you need to do the workout as Rx-ed, but the first workout of the 2012 CrossFit Open (7 minutes of Burpees) was do-able for even beginners and you can still do the workouts scaled at your box along with everyone else. Even though I couldn’t do all of the workouts as prescribed last year, I still loved being part of the competition!

    Breakfast

    Yesterday morning’s breakfast was a tasting plate of sorts. I baked some Date Nut Sweet Potato Muffins the night before, so I wanted to have one for breakfast. I toasted it, spread some butter on it, and then paired it with a hardboiled egg and some blueberries.

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    I love muffins for breakfast. Actually, I pretty much love anything sweet and carby for breakfast. (Pancakes? Hello!) But, when I eat a meal like this, which usually doesn’t have a lot of substance (read: fat and protein), I inevitably end up hungry a couple of hours later. So when I was creating these muffins, I made sure they had all sorts of healthy fats and protein to fill me up and satisfy me for hours and hours.

    date_nut_sweet_potato_muffins

    Date Nut Sweet Potato Muffins

    Ingredients:

    • 1/2 cup mashed sweet potato
    • 1/2 cup coconut oil
    • 1/2 cup almond butter
    • 1/4 cup whole wheat flour
    • 1/4 cup brown sugar
    • 1 egg
    • 1 tsp baking powder
    • 1 tsp vanilla extract
    • 3/4 cup chopped dates
    • 1/2 cup walnuts

    Directions:

    1. Preheat oven to 350*F.
    2. Combine all ingredients in a large mixing bowl and blend well.
    3. Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups.
    4. Bake for 35 minutes or until muffins are cooked all the way through.
    5. Allow to cool before serving.

    Makes 6 muffins

    Three Questions Thursday

    Here’s this week’s edition of Three Questions Thursday! Keep those questions coming!

    When you mentioned that you were taking VSL#3. I looked into it and it sounds like something that would really help me with my IBS. But when I looked at the price, I was pretty blown away. Does your insurance cover it, or do you buy it through Amazon every time? Do you think it’s worth it? Does it really help?

    VSL#3 is expensive! Sadly, my health insurance doesn’t cover anything, but I found Amazon to have the cheapest prices.

    I *think* VSL#3 helps. I have UC, which is an autoimmune disease, so it’s hard to know what is really helping and what isn’t. It’s the only thing (besides drugs) that my doctor said might help, so I’m taking it and hoping for the best.

    A few weeks ago, I actually started to increase my dosage of probiotics to see if having more of those good bacteria would help my colon. I also recently started taking Natren Healthy Trinity, which is a little cheaper than VSL#3 and sold at Whole Foods. I read a lot of UC forums to see what helps others and a bunch of people mentioned having success with this probiotic. I also read that it’s good to mix up bacteria strains every now and then, so I usually take 1-2 capsules of the Healthy Trinity and 2-3 capsules of the VSL#3 each day.

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    I see that you eat a lot of spaghetti squash. Your meals look so good! My question is how do you make it?

    I do love spaghetti squash! Check out this post: How to cook spaghetti squash!

    I know you were plagued with running injuries in the past. I have completed several half marathons, would like to complete a full someday! I was just wondering, have you noticed a difference in your body running-wise since you have started Crossfit? A lot of my “injuries”, I quote it because they are always overuse type stuff not like torn ACL or MCL etc (had that in high school running track!) and a lot of it is caused by my hips not being in line and muscle imbalances in my legs. Long story short I wan to get stronger to run stronger and longer, do you think Crossfit is a good option?

    YES! Holy goodness, YES! CrossFit will make you strong all over. When I ran a lot, I had one injury after the next due to overuse. The programming in CrossFit is so amazing because it works all different parts of your body—constantly varied, high- intensity, functional movement. CrossFit is never the same thing twice, so I don’t have those overuse issues anymore. Plus, I’m a zillion times stronger and more fit nowadays. Back when I was running a ton, I could run for miles and miles, but I couldn’t do much else. Now I can do all sorts of crazy stuff—rope climbs, pull-ups, Olympic lifts, double-unders, headstands—which makes me a better athlete overall, so my race times have actually gotten quite a bit faster without much (any?) training.

    Question of the Day

    Would you rather: eat a sweet breakfast (pancakes, muffins) or a savory breakfast (eggs, bacon)?

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    { 97 comments… read them below or add one }

    Gianna January 31, 2013 at 11:41 am

    Oh those muffins look delicious, I can’t wait to try out the recipe!

    Mornings are usually a sweet oatmeal or oat pancake. I tend to save the savory for later in the day. And I actually do breakfast for dinner, eggs quite a bit!

    Reply

    Kelly@BalancedDaily January 31, 2013 at 11:51 am

    Unless I’m craving savory I’ll almost always choose a sweet anything- especially breakfast. A must-have for me with my breakfast is fruit, usually raspberries and strawberries. These muffins look delicious though. I agree with your answer to question #3- CrossFit has helped me become stronger all over including running. And because almost everything is included in WODs (even cardio) it helps you build up stamina too.

    Reply

    Megan January 31, 2013 at 11:59 am

    Here’s what I don’t get…. what does the $20 registration fee get you? Obviously I won’t make it to regionals… but I can still do the workouts… they don’t even give you a tshirt or anything! What gives!

    Reply

    Tina January 31, 2013 at 12:02 pm

    @Megan: To be part of the competition! :)

    Reply

    Suzanne January 31, 2013 at 12:00 pm

    Sweet! I have to have fresh fruit every morning so I tend to pair it with Greek yogurt and homemade granola, a muffin or a pancake, but I often make egg white and veggie omelets for lunch. Love all your meal combos, getting great ideas from you…thanks!!

    Reply

    Christina @ The Beautiful Balance January 31, 2013 at 12:11 pm

    How fun!! I can’t wait to read the posts from the open :)

    The muffins look delicious and I am sure the nutritional stats are great by just looking at the ingredients.

    Reply

    Anna January 31, 2013 at 12:22 pm

    That’s so great you’re going to participate in the competition!

    I definitely wake up craving a sweet breakfast, but almost always go for eggs. Sweet breakfasts usually don’t keep me full unless I add a ton of PB or almond butter :).

    Reply

    Danielle@cleanfoodcreativefitness January 31, 2013 at 12:28 pm

    Love that sweet potato muffin recipe! They sound awesome. I need to get signed up for the opens. My goal this year is to be able to RX all the workouts. Last year I almost made it until chest to bar pull ups in the last one! Fingers crossed for this year!

    Reply

    Sarah @PickyRunner January 31, 2013 at 12:30 pm

    Pancakessssss!!!Although those muffins look prettyyyyy tasty!

    Reply

    Khushboo January 31, 2013 at 12:48 pm

    Sweet breakfasts all the way!

    Reply

    Rachel @ Undercover Diva: A Sitcom January 31, 2013 at 12:49 pm

    Sign me up for anything with peanut butter for breakfast. I think I tend to go sweet/carby more than savory (seeing as I don’t really eat eggs and am a vegetarian). I am really interested in CrossFit but am weary about it because I don’t think I can do it (I understand it’s all in my head). Do you have any other cross training, strength workouts that you enjoy that help you be a better runner?

    Reply

    Tina January 31, 2013 at 12:53 pm

    @Rachel @ Undercover Diva: A Sitcom: Pretty much just CrossFit! :) I used to do Body Pump back in the day, but I enjoy CF so much more.

    Reply

    Nicole@TheKidlessKronicles January 31, 2013 at 12:52 pm

    Probably sweet. I want muffins.

    The Kidless Kronicles

    Reply

    Annette@FitnessPerks January 31, 2013 at 1:11 pm

    I usually want savory in the morning!

    Strength training is a great way to get stronger in running–totally :)

    Reply

    Amelia January 31, 2013 at 1:11 pm

    I’m a sweet breakfast kind of girl although on Sunday I had The Best Lentil Salad Ever for breakfast along with some toast dipped in olive oil and zaatar spices. It rocked!

    Reply

    Stellina @ My Yogurt Addiction January 31, 2013 at 1:32 pm

    I love both sweet and savory! Depends on my mood. Peanut butter almost always makes an appearence in my breakfast :)

    Reply

    Alissa Jo January 31, 2013 at 1:39 pm

    Sweet. 100%. I am not a bacon, sausage or meat in the AM kind of person. I am all about hard boiled eggs and yogurt. If I’m going to splurge, it will be a muffin or carmel roll. My birthday is coming up, and my husband and I are going to a brunch buffet that is known for really good cheesy potatoes, carmel rolls and an array of other goodies. Let’s just say I’m pretty excited, and debating on wearing a cute outfit or perhaps something like stretch, like yoga pants. I’m anticipating on a 5lb weight gain in one day. =)

    Reply

    Shel@PeachyPalate January 31, 2013 at 1:54 pm

    Sweet breakfast always! I love using peanut flour for a hit of protein or making a quick protein “custard” for drizzling over pancakes with yoghurt and little almond milk to thin it out! Muffins look nice and mighty! :)

    Reply

    Laura January 31, 2013 at 2:38 pm

    Another option for helping out with recurring injuries is yoga. It’s great for strengthening and properly aligning your body. My running has definitely improved since I began incorporating yoga practices a few times a week.

    Reply

    Jessica January 31, 2013 at 2:39 pm

    How do you CUT a spaghetti squash? I always have such a hard time, especially getting through the end with the stem.

    Reply

    Tina January 31, 2013 at 3:08 pm

    Very carefully! I use a huge knife and try not to lose a finger. If anyone has a good method, please share!

    Reply

    Ann January 31, 2013 at 7:05 pm

    @Tina: I’ve had luck with microwaving for a few minutes (like 2-3) before cutting. Makes the skin softer and easier to cut. If you’re super fancy you can use one of those electric knives for turkey.

    Reply

    Michele January 31, 2013 at 7:50 pm

    @Jessica: I bake it whole and then cut it in half after it’s cooked. Take something like a metal skewer or a fork and poke some holes in it before you bake it. I bake it on 375 for about an hour or until it’s soft. You’ll also need to turn it at least once so it doesn’t burn. Be very careful when you cut it open as it will be very hot. I still think it’s easier (safer?) than trying to cut a whole one raw.

    Reply

    Audrey @ In Shape Cupcake January 31, 2013 at 3:47 pm

    I would rather eat a sweet breakfast. Pancakes are just so good! And especially waffles. Or oatmeal…or Greek yogurt. Oh I could go on. I love me some breakfast.

    Reply

    Julie // Bound January 31, 2013 at 4:00 pm

    Hi Tina! I think these muffins look amazing. Do you think it would be ok to sub almond/coconut/some sort of other flour for the wheat flour? I can’t eat wheat, but I’d love to try making these!

    Reply

    Tina January 31, 2013 at 4:01 pm

    Sure! I think it would!

    Reply

    Amanda Jewell January 31, 2013 at 9:04 pm

    @Tina: I think you’d have to tweak the recipe quite a bit to use coconut flour. I’d use almond flour & perhaps consider increasing baking powder by 1/4tspn.

    Reply

    Georgina January 31, 2013 at 5:00 pm

    Im seriously thinking about entering the open this year. I most definitely wont be able to do them all RX…but i can give it a go I guess :D

    I just did my first proper WOD RX on Wednesday; super chuffed with myself

    Reply

    Jessica January 31, 2013 at 5:11 pm

    I used to be a sweet/carby breakfast person, but ever since going Paleo I CRAVE savory breakfasts. I love throwing some sausage & chard into a pan with a little grated sweet potato or rutabaga & top it all off with an egg! YUM!!

    Everytime I read about your Crossfit adventures, it makes me want to try it that much more! One day I’ll be brave :)

    Reply

    Meghan@themeghamix January 31, 2013 at 6:17 pm

    Your post reminded me!!! Just registered myself and my husband for the Open. So excited!!!

    Reply

    Tina January 31, 2013 at 6:26 pm

    Woohoo!

    Reply

    Melissa January 31, 2013 at 8:41 pm

    I think I need both sweet and savory in my breakfasts. Actually now that I think about it I need sweet. As long as there’s still protein in it somehow!

    Reply

    Alyssa January 31, 2013 at 10:12 pm

    I’m always a sweet carby breakfast lover, but having to eat GF, that has become tough! I’ve been forced to switch to omelet eating. I enjoy them, but its never the same as a lovely fluffy pancake!!

    Reply

    Jess @ Blonde Ponytail January 31, 2013 at 11:04 pm

    Awesome! I’m excited for you and Mal to compete in the Open. Spencer will be registering and I would love to be by his side training, but that’s not going to happen right now! ;) Maybe post-baby!

    Reply

    Alison February 1, 2013 at 6:12 am

    After almost cutting myself several times trying to slice open my spaghetti squash I’ve starte just stabbing it a couple times and then baking it whole in the oven for an hour at 350. When it comes out I let it cool a bit and then slice it, de-seed it, and scoop out the squash. So much easier!

    Reply

    Aurora@Fitness is Sweet February 1, 2013 at 4:43 pm

    Definitely sweet! My current favorite is smoothies!

    Reply

    Carol February 2, 2013 at 7:48 am

    Made the muffins yesterday! They are awesome:)

    Reply

    Tina February 2, 2013 at 9:04 am

    Yay! :)

    Reply

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