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Thursday March 29, 2018, CrossFit Stapleton – Denver, CO

28
Mar

Thursday March 29, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Sheet Pan Breakfast

Ingredients

• 1# Italian sausage links

• 5T EVOO
• 1T garlic powder
• Salt/Pepper (to taste)
• 1/2# Thick cut bacon (chopped roughly)
• 1C large cherry tomatoes (halved)
• 8-10 large button mushrooms (halved)
• 6 eggs
• 1# asparagus (chopped into 1” pieces – ends trimmed)

Directions:

1. Set oven to 400F, line a rimmed baking sheet with foil, and then drizzle 2T EVOO over foil.

2. Place the sausages, bacon pieces and mushrooms evenly across the pan. Drizzle 2T EVOO one everything and season with garlic power, salt and pepper.

3. Bake for 10-12 minutes (until sausages begin to brown and the bacon begins to crisp).

4. Add the tomatoes and asparagus to the pan (sprinkle over meat evenly).

5. Move the ingredients around (with a spatula – remember the bacon/sausage is

HOT!) to make 6 wells/pockets on the pan and then crack an egg into each well/

pocket.

6. Return the pan into the oven and bake for an additional 10 mins, or until the eggs

are done to your liking.

7. Remove from the oven – and serve immediately OR re-warm at a later time (poke

the egg yolks prior to microwaving to prevent a mini egg explosion).

8. Enjoy

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):
Push Press
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 1 rep @ 90-94%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 1 rep @ 95+%

 

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings

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 Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
Push Press 3×8 (moderate load)

 

B. Complete as many rounds and reps as possible in 12 minutes of:
:30 Double-Under Attempts
10 Pike off the Box HSPU
20 Russian Kettlebell Swings

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 24 minutes of:
50 Double Unders
300m Run

10 Handstand Push-ups (or pike off the box)
20 Russian Kettlebell Swings

 

B. 6min EMOM:

1 – 15 DB Push Presses

2 – AMRAP Burpees

 

Score = TOTAL Burpees

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