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Wednesday May 11, 2016 CrossFit Stapleton- Denver, CO

Sweet Potato Protein Pancakes (Barbell Shrugged!)




1/2 cup of oat flour. Make your own by grinding down oats in a blender.
1 large cooked sweet potato. Try roasting it, it adds flavor.
1/2 teaspoon of baking powder.
1 teaspoon of cinnamon.
3 eggs.
1 teaspoon of pure vanilla extract.
Splash of plain yoghurt or milk.

  1. Beat the eggs together and add the vanilla. Blend the sweet potato to a purée, then stick everything in your blender and pulse until you have a smooth batter.
  2. As always, don’t over mix! Once the batter comes together, stop blending.
  3. Heat a frying pan over medium heat and grease with butter or coconut oil. Pour in half of your batter and cook for about 2 minutes, or until the edge go golden brown and the top firms up. Flip your pancake and cook for another minute. Add a bit more fat to then pan and you’re ready for another.
  4. I like to serve my pancakes stuffed with fresh berries and smothered with a chocolate peanut protein drizzle.



A. Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

B. Two sets of:
Hawaiian Squat
x 90 seconds each side
Prone Plank x 60 seconds


BOOTCAMP RX CLASS (Benchmark day!) :

A. Timed Trials –

1000m row

– Rest 5min

100 DUs (Sub = 3min AMRAP)

– Rest 5min

500m row


B. 5min AMRAP:

5 crunches w/ 5# plate (NO anchor!)

5 russian twists w/ 5# plate (2ct.)

5 full sit-ups w/ 5# plate (NO anchor!)



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