5 Rounds

1 minute of Broad Jumps. At the end of that minute, run the remainder of the 400m run route. If at the end of one minute you have traveled 100m worth of broad jumps, you're going to sprint 300m. Rest for 3 minutes between efforts. Try to complete each round in the same amount of time, if not faster each round.

Post fastest time to comments.

EGG MUFFINS TO GO

(Adapted from CrossFit NorCal's recipe found here)

12 Eggs

15-20 Asparagus Spears

5-6 Large White Mushrooms

1 Small Red Onion

Seasoning of choice (I use Spike and Pepper)

8-10 oz Shredded Chicken (you should have some frozen from last week)

Preheat oven to 350.  Chop the asparagus, mushrooms, and red onion, season to taste and saute in large frying pan about two minutes, stirring occasionally.  In a large bowl, combine the eggs, vegetables and chicken, whip with a fork until mixed thoroughly.  Grease 2 muffin tins and using a 1/4 cup measuring cup, scoop mixture into muffin tins.  Bake for 20-25 minutes or until eggs are set.  This batch made 24 egg muffins, if I add a cup of strawberries or a nectarine and some nuts, that is good for 8 days of easy 2 block breakfasts to pack for work.

I have made these 3 times now using different ingredients that I have on hand, this is my favorite version.  The first time I used broccoli, mushrooms, red, yellow and orange peppers, and chopped chicken, that was pretty good too.  For variety you could substitute the chicken with turkey or chicken sausage, sweet, spicy or Italian sausage, bacon, or shredded pork or skip the meat entirely.  You can vary the vegetables as well, the combinations you can make are endless, you are only limited by your imagination.  I think next time I will use spinach, mushrooms, onions and some Italian sausage – Yum!

Side note – I had to change the name because Julia and my son Hayden objected to the use of the word cupcakes since A). "they aren't cake" (Julia) and B). "they don't have frosting" (Hayden).