By Julianne Carisch 

I am sorry that I have to be so blunt about the title of this blog, but seriously, eat breakfast damnit!! I really do not want to listen to your adult excuses of …

”I don’t have enough time…” or …”I am not hungry in the morning…” etc. I mean it!!

If you plan on continuing your path to being a healthier you, then you need to start eating breakfast!

So what do I eat??  Almost seven days a week I eat eggs. I know,

I’ve heard it before, …”but I don’t like eggs”… “I don’t have time to make eggs…”, etc.

HANG ON PLEASE! The purpose of this blog is to give you some different strategies and clever breakfast ideas and recipes.

Every single one of your Progression Coaches eat eggs in the morning 5 days a week or more. Not only do they eat eggs, but bacon, bananas and apples with peanut butter, avocados and the occasional protein spinach smoothie. We are a group of six individuals with six different morning patterns, lives and schedules and we all still manage to eat breakfast because we know how important it is.

Okay, so you don’t like eggs. We can work with that. Who decides what is a breakfast food and what is not? I am sure the ol’ settlers and cavemen ate what they had and I am almost positive that it was not eggs everyday. There is nothing wrong with eating chicken, steak, sweet potatoes, broccoli or anything else for that matter in the morning. However, you have to consider one thing… your Crossfit Progression WOD.

One MUST consider the level of activity you plan on undertaking when deciding what to eat for breakfast. Some foods simply take longer to digest than others, therefore they could inhibit your ability to complete the WOD. Eating right before a workout could cause one to throw up during a workout, no matter what the activity, so giving your body ample time to digest is also a good idea. A good rule of thumb is to eat a breakfast full of protein, fat and some fruit one hour before a workout. (Remember, most of the CF Progression programming has at least an ½ hour/ 15 minute strength portion that can be considered when calculating digestion time). Eggs are easily digestible, therefore making them the best protein choice, but chicken and steak are not bad options if you had some leftovers to clean up.  

The point is people, EAT BREAKFAST!!!!! Not only will your health, energy level and life be better, but so will your workouts. It takes but five minutes or less to cook eggs and less than that to eat them. Take the banana and coffee/tea with you in the car. Viola’! Cancer is hard. Breakfast is not.




Friday 07052013 


-The new CFP location is close to complete which means MORE space is soon to come! With more space, comes the opportunity to begin growing our community once again. We encourage you to begin inviting friends, family and anyone else to join the fun. For those interested, call [ 507-884-9370 ] or email [ [email protected] ] to set-up a free intro session.  

-July 13th – Olympic Lifting Seminar starting at 12 pm – 4 pm 

-July 20th – CFP will be having another PR Challenge start at 12 pm – 2 pm

-CFP will be placing a pre-order for women tank tops, women college t-shirt, and mens college t-shirts.  The order will be going through July 1st, you can follow the following links to place your order.  

Women Tanks

Women College t-shirt 

Mens College t-shirt




A.  10 Min AMRAP (Skill) 

1 x Push Press 

1 x Push Jerk 

1 x Split Jerk 

B.  7 Rounds AFAP 

10 x Box Jumps 

10 x Jumping Pull-ups 


A.  EMOM – 10 Mins 

Clean + 2 Jerks 

B.  7 Rounds AFAP 

10 x Box Jumps @ 24inch/20inch 

10 x Pull-ups 

10 Min CAP 


Level 2 

A.  EMOM – 10 Mins 

Even – 10 x C2B 

Odd – 2 x Rope Climbs 

Level 1 

A.  EMOM – 10 Mins 

Even – 10 x Wallballs @ 30lb/20lb + 1 Rope Climb 

Odd – 12 x C2B Pull-ups 

B.  7 Rounds AFAP 

10 x Box jumps @ 24inch/20inch 

10 x American Swings @ 80lb/60lb 

7 Min CAP  

-Post results under comments  

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7 Responses
  1. Cally

    20″ step ups, combined band lipping and strict pull-ups…9:00. Knee and back ft good!!

  2. Paul Bye

    A. 155# but dropped to 135# after 4 rounds (think I had too much fun on the 4th)
    B. 8:15 @24″ box, jumping pull-ups

  3. Dawn J

    A. 25# perf.
    B. 8:40 Jump pull-up, 12″ step ups with a couple of box jumps thrown in (started with pull-ups do to my messed up brain but ended with pull-ups so I did 10 extra)
    Effort felt just right for 1st day back in 6 weeks

  4. John

    A: @85#
    B: 9:24, 20″ box, shoulder issue could not kip so did 4 strict per round, did 8 rounds to compensate.