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Thursday May 28, 2015 CrossFit Stapleton- Denver, CO

Carrot & Sweet Potato Hash Brown Eggs Cups (YUM!)

toms

 

 

 

 

 

 

Ingredients: 

  • 5 medium sweet potatoes (or white sweet potatoes)
  • 4 large carrots
  • Salt and ground pepper
  • Cooking spray
  • 24 large eggs
  • 3 large green tomatoes (sliced thin)

 

Directions:

  1. Preheat the oven to 400 degrees F.
  2. Bake the potatoes until tender  (not soft!) , 45 minutes to 1 hour. Allow to cool, and then peel and grate them. Season well with salt and pepper. Great the carrots (raw) as well and add them to the potato mix.
  3. Spray two 12-hole muffin pans generously with cooking spray. Scoop 3 to 4 tablespoons of grated potato/carrot mix into each muffin hole. Use your fingers to gently press down the sides and bottom in each muffin hole to make a nest. Spray again with cooking spray. Then bake for 15 to 20 minutes. Watch and make sure they do not burn. You are looking for a light golden brown color!
  4. Allow the nests to cool. Then crack an egg into each one. Top each raw egg with one fresh tomato slice, sprinkle with salt and pepper and bake until the whites are set and tomato is toasted, about 15-20 minutes.

Here is some guidance on shredding those potatoes:

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7-Week Mobility Challenge

| 7 Green Lights |

Day 4

 

CROSSFIT CLASSES: 

A. For max reps:

Strict Pronated-Grip Pull-Ups

– Rest 90 seconds

Strict Mixed-Grip Pull-Ups

Rest 90 seconds

Strict Supinated-Grip Pull-Ups

– If you’re using assistance, use the same level of assistance for every set.

B. “Jackie”- For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups

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Fitness-

A. For max reps:

Strict Pronated-Grip Pull-Ups

– Rest 90 seconds

Strict Mixed-Grip Pull-Ups

– Rest 90 seconds

Strict Supinated-Grip Pull-Ups

– If you’re using assistance, use the same level of assistance for every set.

B. For time:

Row 1000 Meters

20 Burpees Over the Concept 2

40 Thrusters (45/33 lbs)

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BOOTCAMP RX CLASS: 

In teams of 2, 4 Rounds for Time:
15/15 Russian KB Swings (55/35)
15/15 Burpees
15/15 Calorie Row
MyZone: Sprint/ Red

P1 completes 15 KB Swings while P2 rests.
P2 completes 15 KB Swings while P1 rests.  
P1 completes 15 Burpees while P2 rests.
P2 completes 15 Burpees while P1 rests.
P1 completes 15 Calorie Row while P2 rests.
P2 completes 15 Calorie Row while P1 rests.

Repeat in this fashion for 4 total rounds.

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