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Thursday July 5, 2018, CrossFit Stapleton – Denver, CO

4
Jul

Thursday July 5, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

Sweet Potato Breakfast Boats 

Ingredients: 

• 2 sweet potatoes (poked all over with a fork and wrapped tightly in foil)

• 1 red onion (diced small)
• 1# bacon (chopped)
• 1 head broccoli (chopped fine) 

• Salt/Pepper (to tase) 

• 6 eggs (fried the morning of and served over the loaded potato) 

• 1/4C water (whisked into the eggs) 

Directions: 

1. Place foil wrapped sweet potatoes in a 400F oven and roast until soft/tender – about 50-60 minutes. 

2. Remove from the oven once tender and set aside to cool. 

3. In the meantime prep the ‘potato filling. 

4. In a large skillet heat chopped bacon over high heat until is being to render and crisp, about
5 minutes. 

5. Once the bacon starts to crisp add in the onion, broccoli and a few pinches of salt and
pepper. Toss and then turn heat off! 

6. Cook until onions softens – about 5 more minutes.

7. Sliced cooked sweet potatoes in half longways and scoop about 1/2-1” channel to create a
‘boat’ to fill. 

8. Fill each channel with broccoli-bacon mixture as evenly as you can! 

9. Place each filled potato on a foil line baking sheet and pop in the oven an additional 7-10
minutes to help meld the filling into the potato and crisp the top a bit more! 

10. Store each potato in an air tight container and place in the fridge (once the have cooled
slightly!). 

11. When you are ready for breakfast – pop a loaded potato in the microwave and nuke about 2
minutes – until it is heated throughout, fry an egg to your liking and place it a top the loaded
potato! 

12. Enjoy!

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep

Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

B. “Nancy” – Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets) of:
POWER Snatch x 2 rep + 1 OHS

B. “Nancy” – Five rounds for time of:
Run 400 Meters
15 Overhead Squats

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 rounds – 20 minutes 

10/side Parallette Support Dumbbell Row

20 Ring Bone Saw

8/leg Dumbbell Suitcase RNT Split Squat 30X2

8/arm Bottom Up Alt Kb Z Press

 

B. EMOM 25

Min 1: 12-15 Burpees

Min 2: Max Rope Climbs/Pull Ups

Min 3: 12 Dumbbell Snatches

Min 4: Max Toes To Bar

Min 5: Rest

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