Refuel and Recover Recipe – By Sinead

Refuel and Recover Breakfast Pancake (Serves 2)

After a heavy morning workout, this provides much-needed protein, fat and carbohydrate to replenish energy stores, repair muscles and enable hypertrophy (muscle growth). It also provides a healthy dose of other good stuff your body needs to do all these things, and function effectively …

 Banana, which provides chromium, which enhances the effect of insulin and assists with glucose and fat metabolism.

 Eggs, which provide choline, which supports the formation of healthy new cells, as well as vitamins A, D and E to support immune function, energy production, and bone health.

 Ricotta, which provides calcium (5x as much as cottage cheese gram for gram), as well as significant amounts of phosphorous, riboflavin, vitamin A, zinc and vitamin B12. These support bone health, immune and nervous system function, detoxification in the liver, and red blood cell production, amongst other things.

 The cinnamon, honey, ginger, almonds and blueberries provide a further immune and antioxidant boost.

This recipe makes two thick fluffy American style pancakes, topped with ALL the flavours and deliciousness 🙂


Pancakes (makes 2)
 1 large banana, roughly chopped
 2 medium eggs
 2 scoop whey (flavour of your choice – I usually use vanilla or unflavoured)
 Generous pinch cinnamon
 2.5g butter

 4 slices proscuitto
 100g ricotta
 2 tsp good quality honey*
 Small grating of fresh ginger (approx. 0.25cm stem)
 100g blueberries
 30g almonds

*Many brands of honey are highly processed, resulting in a loss of the compounds that give the health benefits. Look to purchase raw honey that has been minimally processed.

 Whip the ricotta together with the honey and ginger and leave to the side, ready to dollop on the cooked pancakes.
 Dry fry the prosciutto in a frying pan over a high heat, until crispy.
 As the prosciutto is cooking, make the pancake batter by beating together the banana, eggs, whey and cinnamon with a fork until well combined. Do not worry if some small lumps of banana remain, as these will ‘melt’ into the pancakes as they cook.
 Melt the butter in a large frying pan over a medium heat. When the butter starts to bubble, spoon the pancake batter into the pan to form two pancakes.
 Cook the pancakes until bubbles start to form on the top of the batter (usually 1-2 mins), and then flip with a spatula to cook on the other side. Cook until the pancake feels light and fluffy when pressed gently.
 Once the pancakes are cooked, turn them onto a plate and top each with half the ricotta mix, a slice of crispy bacon, the blueberries and the almonds.
 Eat and enjoy!!

Per Serving:
Approximately Protein: 38g, Fat: 27g, Carbs: 42g


30min. Alternating EMOM:
Min. 1) 12/9 Cal Assault Bike
Min. 2) Max Power Cleans 60/40kg
Min. 3) 12/9 Cal Row
Min. 4) Max Bench Press 60/40kg
Min. 5) 200m Run
Min. 6) Max Jerks 60/40kg


Classic CrossFit

A) 10min. AMRAP:

5 Pull-Ups
10 Wall Balls 9/6kg
15 American KB Swings 24/16kg
**No score here because you are going to start where you left off for part C.

B) Deadlift

Build to a 5 Rep Max Deadlift of the day

C) 22-32min.
10min. AMRAP:
5 Pull-Ups
10 Wall Balls 9/6kg
15 American KB Swings 24/16kg


12min. EMOM:
Min. 1) 12/9 Cal Bike
Min. 2) 12/9 Cal Row
Min. 3) DB/KB Lunges 20/16kg

-2 Minutes rest –

10min. EMOM:
Odd: Max Russian KB Swings 32/24kg
Even: Rest

-2 Minutes rest –

10min. to get as far as possible…
DB/KB Thrusters 20/16kg
Double Unders


30min. Window…

5 Rounds:
3 Front Squats (Climbing)
immediately into;
500m Row @ Max repeatable effort

**Rest 3min. Between Rounds


Classic CrossFit

A) Every 2min. x 6 Rounds:
5-10 TTB
2 Snatches (Climbing)

Rest 4min.

Every 2min. x 6 Rounds:
15 Burpees
2 Squat Cleans (Climbing)

*Score is max snatch and squat clean weight together

B) 5min. AMRAP:

Max abmat sit ups


Tabata Row
Tabata DB Push Press 20/16kg
Tabata Pull-Ups
Tabata Kb Swings 24/16kg

20sec. of work x 10sec. of rest x 8 rounds. Stay at the same station for all 8 rounds and then switch. No rest between stations. (16min. straight)

Rest 5min.

For Time: (Time CAP: 15min.)
150 Wall Balls 9/6kg
*Every time break, rest, or drop the ball… Complete a 10 cal bike sprint!


A) Back Squat
5 @ 75%
3 @ 85%
1 @ 95%

B) For Time:
50 Snatches 40/30kg
50 Overhead Squats
50 Back Rack Lunges

* 5 Burpees EMOM until finished
* Time CAP: 15min.


Teams of 2: Only 1 works at a time….

2 Runs (200m each)
4 Snatches 60/40kg
6 Thrusters 60/40kg
8 Muscle-Ups
10 Push Ups
12 Toes to Bar
14 Pull-Ups
16 Kettlebell Swings 32/24kg
18 Wall Balls 9/6kg
20 Power Cleans 60/40kg
22 Burpees
24 Cal row

12 days of Xmas style !