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Posted on March 26, 2014


NorCal CrossFit Mar. 29th 2014

Danny Inverted!

Sweet Potato Pancakes! 

Next time you’re in the mood for a hearty breakfast, but don’t want to spike your insulin and crash later in the day, try out these sweet potato pancakes – a perfect pre or post WOD meal!

Bruner Sweet Potato Pancakes

Serves 2

WHAT YOU NEED:

  • Pasture raised bacon (no nitrites or nitrates) + all the bacon grease
  • 6 cage free, organic eggs (2 eggs for pancakes + 2 eggs each for frying)
  • 1 large organic sweet potato (enough for 2 cups grated)
  • a lot of organic kale
  • 1/4 tsp organic nutmeg
  • 1/2 tsp organic cinnamon
  • 1/4 tsp organic vanilla
  • sprinkle of sea salt
  • a wok, griddle, and pan

WHAT YOU DO:

  1. cut the sweet potato into small chunks and throw them into the Vitamix – or if you don’t have one just grate your potato with a cheese grater
  2. put grated sweet potato in a bowl and add nutmeg, vanilla, sea salt, cinnamon, two eggs, and stir it up
  3. Turn your burners to medium-high under your pan and griddle
  4. we had left over bacon grease from Pete’s Paleo bacon, so I heated our wok and put a big scoop of bacon grease in there (you can also use coconut oil)
  5. put the potatoes in the pan and coat them all over by tossing a few times.
  6. turn balls of the potato mixture into patties and lay them on the griddle, after coating it with more bacon grease or coconut oil (about 5-6 minutes a side)
  7. start to cook your bacon on the other pan (always save the grease for later!)
  8. flip your potato pancakes and keep an eye on your bacon
  9. pull the bacon off the pan once it’s done, pour some of the grease into a cup to save, and crack the remaining 4 eggs on this pan to fry. (note: don’t break the yoke like I did)
  10. add kale to the wok and sauté this up
  11. place kale, sweet potato pancakes, and bacon on your plate, and THEN the fried eggs on top*
  12. ENJOY!

*note: We like our eggs over-easy so we can “pop” the yokes on top of everything.

I was amazed at how long this kept me full and at how great I felt when I worked out later. Try it! Delicious and pretty easy too.

WORKOUT FOR SATURDAY

"Cameron"

rxd

int

scale

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24 inch box

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball "2-fer-1s"(20/14)

50 Sit-ups

5 Rope climb

50 Walking lunge steps

25 pull-ups

50 Box jumps (20)

25 Double-unders

50 Back extensions

25 Ring dips with band

50 Knees to elbows

25 Wallball 20/14

50 Sit-ups

3 Rope climb

50 Walking lunge steps

25 pull-ups or ring rows

50 Box jumps, 20 inch box

25 parrallete jumps

50 Good Mornings with plate

25 Push Ups

50 Lying leg raises to pole

25 Wallball (14/12/10)

50 Sit-ups

10 Seated Rope climb OR 20 Pullups

 

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Summer Wrap up Challenge - Last Week!

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