WHAT A CROSSFIT COMMUNITY IS ALL ABOUT?

The Power of the CrossFit Community

The sense of community at CrossFit is unique; everyone knows one another, there is always someone to help with technique, you compare WOD results, discuss competitions etc.  This doesn’t happen in regular gyms, no one speaks to one another except to occasional ask “are you using this?” At CrossFit, you know names, life stories … you know the people, they know you. But why is this community so important?

Social Support

The community at CrossFit always provides support. How often have you encouraged others that haven’t finished the WOD yet or even been cheered on yourself? Often people stay behind after they have finished their workout just to provide moral and verbal support to another CrossFitter who is completing a qualifier for competitions.

The importance of social support is that it provides motivation. When we’re tired and are struggling to complete a workout we begin to doubt our ability to finish, having people encourage us gives us the belief that we can do it! CrossFitters always come together when facing tough workouts, we push each other to perform better and faster than ever before.

The support of the CrossFit community even affects us physiologically, changing the hormones in our bodies. Research at Oxford University found that working out in a group resulted in a greater release of endorphins than when working out alone, even when the same amount of work was done. Endorphins are chemicals in the brain that create a sense of excitement, exhilaration and happiness. The release of endorphins is what causes that high you feel when you finish a workout; sometimes known as a “runners high”.

Social Liberation

The CrossFit community is also special because it is full of like-minded people who think it is acceptable to give an all-out effort and train as hard as you want. In a traditional gym, if you carry out a 2k row with 20 air squats EMOM, you would get a lot of funny looks as you jump on and off the rower. Especially when you collapse to the floor afterwards trying to gulp in air for 5 minutes after you complete your workout!  At CrossFit, the community welcomes and encourages you to really test your ability to go all out! We can scream and grunt as we lift heavy weights, we can fall to the floor in a sweaty heap, we can cry with frustration, even laugh at disasters. This is a special environment filled with incredible people who think it’s ok to do what you want and will even try and help you achieve your goals.

The sense of community, sometimes known as a ‘cult’ outside of the box, is one of the special features of CrossFit. Working out within our CrossFit community makes us feel good and encourages us to push ourselves to new limits that we didn’t think were possible. It is a special thing that we can develop further by welcoming new members and making them feel that they accepted as part of that international family.

6 High protein and healthy breakfasts including a vegan option!

It’s been argued that breakfast is the most important meal of the day and it can be vital to setting your day upright and helping you feel great. Starting your day off with a healthy breakfast that is packed with protein, good fats and slow-release carbohydrates will help you in the morning and throughout the rest of the day and can stop you snacking on something not so healthy before lunchtime. Here are 6 high protein and healthy breakfasts from a variety of amazing food blogs and websites that you will love to eat in the mornings. Try some of these and let us know what you think.

High Protein Peanut Butter Banana Smoothie

Yield: 1 serving

INGREDIENTS:

  • 1 large over-ripe frozen banana
  • 2-4 tbsp peanut butter or pb2, or allergy-friendly alternative
  • 1 cup milk of choice
  • pinch salt
  • 1/4 tsp pure vanilla extract
  • 2 1/2 tbsp quick oats or rolled oats
  • sweetener of choice, to taste
  • scoop protein powder, optional

INSTRUCTIONS:

  1. Peanut Butter Banana Smoothie Recipe: Blend the oats until a fine powder forms, then add all remaining ingredients and blend until smooth.
  2. Drink immediately, or store in a covered container in the refrigerator if you’d prefer to make the smoothie the night before.

Breakfast Stuffed Sweet Potatoes

Stuffed sweet potatoes with scrambled eggs, maple sausage, cherry tomatoes and avocado!

Yield: 4 servings

INGREDIENTS:

  • 4 sweet potatoes
  • 3 large eggs, scrambled
  • 3 maple sausage links
  • 1/2 cup cherry tomatoes, halved
  • 1 cup shredded cheddar cheese
  • 1 avocado, halved, seeded, peeled and diced

INSTRUCTIONS:

  1. Preheat oven to 400 degrees F. Place potatoes onto a baking sheet. Place into oven and bake for 1 hour, or until tender; let cool enough to handle.
  2. Cut each potato in half horizontally, then carefully scoop out the centre of the potato, reserving for another use, leaving about 1/2-inch of potato on the skin.
  3. In a medium skillet, add sausage links and cook until browned, about 2-3 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  4. Add eggs, crumbled sausage, cherry tomatoes and cheese to each potato skin. Place into oven and bake for an additional 5 minutes, or until the cheese has melted.
  5. Serve immediately, topped with avocados.

Eggs Baked In Avocado

Yield: 2 servings

INGREDIENTS

  1. 2 ripe avocados
  2. 4 fresh eggs
  3. 1/8 teaspoon pepper
  4. 1 tablespoon chopped chives

INSTRUCTIONS:

  1. Preheat the oven to 210 degrees(C).
  2. Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the centre of the avocado, just enough so the egg will fit snugly in the centre.
  3. Place the avocados in a small baking dish. Do your best to make sure they fit tightly.
  4. Crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.
  5. Place in the oven and bake for 15 to 20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.
  6. Remove from oven, then season with pepper, chives, and garnish of your choice. Enjoy!

EGG WRAP RECIPE WITH HAM, AVOCADO & SALSA

Serves: 4 wraps

INGREDIENTS:

  • 4 hard-boiled eggs, peeled
  • 4 whole-wheat tortillas
  • 85 grams ham or bacon, diced
  • 12 slices avocado (1 whole)
  • ½ cup salsa (2 tbsp per wrap)

INSTRUCTIONS:

  1. Slice each hard-boiled eggs horizontally into about 5 slices.
  2. Lay the slices down the centre of each whole wheat tortilla.
  3. Divide the diced ham and avocado slices between the 4 tortillas, laying over top of the egg slices.
  4. Spoon your favourite tomato salsa over the avocado slices.
  5. Wrap by folding up the bottom of each tortilla and folding in the sides.
  6. Serve on a plate or wrap in plastic wrap for a “to-go” meal.

Mushroom and Goat’s Cheese Omelet with Spinach and Avocado

Serving: 1 omelette 

INGREDIENTS:

  • 1-2 tablespoons olive oil
  • 3 ounces sliced mushrooms of choice
  • salt and black pepper
  • 3 eggs
  • 1 cup baby spinach
  • 2 tablespoons crumble goat’s cheese
  • 1/2 of a ripe avocado, diced
  • chopped fresh parsley, garnish

INSTRUCTIONS:

  1. In a medium omelette pan or non-stick skillet, add the olive oil and heat over medium heat.
  2. Add the mushrooms and cook until brown and tender, about 5-6 minutes. Remove the mushrooms from heat and transfer to a bowl.
  3. Wipe the pan clean with a paper towel, and spray with a non-stick spray. Preheat the pan over medium heat.
  4. In a small bowl, whisk together the eggs and a dash of salt and black pepper. Pour the eggs carefully into the preheated pan.
  5. Cook until the edges have begun to set and the bottom has browned about 6-7 minutes.
  6. Run a small rubber spatula around the edges of the eggs so as to release it from the pan and then slide it onto a plate.
  7. On half of the omelette, layer the sautéed mushrooms, spinach, goat’s cheese and avocado. Fold the other half over the veggies and sprinkle with fresh parsley.
  8. Enjoy!

 Healthy Peanut Butter Granola (Vegan)

 INGREDIENTS:

  • 2 cups old-fashioned (or quick-cooking) oats*
  • ½ tsp ground cinnamon
  • ¼ tsp sea salt
  • ¼ cup natural peanut butter – vegan (can use normal peanut butter)
  • ¼ cup honey (or maple syrup for vegan)
  • ½ tsp pure vanilla extract

INSTRUCTIONS:

  1. Preheat oven to 325 degrees F. Grease a large cookie sheet and set aside.
  2. In a small bowl, mix together oats, salt and cinnamon. Set aside
  3. In a microwave-safe dish or on the stovetop, melt the peanut butter and honey (or maple syrup) together until smooth.
  4. Remove from heat and stir in vanilla.
  5. Stir in dry ingredients and mix until well combined.
  6. Spread mixture on prepared cookie sheet.
  7. Bake in the preheated oven for 20-25 minutes, or until granola is lightly browned, stirring the granola once gently halfway through. (A great way to test for doneness is to remove a small portion of the granola from the pan and set it on the counter. If it hardens as it cools the rest of the granola is done)!
  8. Remove from oven and let sit until cooled.
  9. Once cooled, break apart and eat!

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