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Posted on January 24, 2014


NorCal CrossFit Jan. 25th 2014

  • Schedule Change at San Jose for this weekend

    Due to a Lvl 1 Seminar we will be having on Saturday: 7am session (indoors), a 7am open gym in the Oly Room, and an 8am, 9am (outdoors) class.

    Sunday: No Open Gym

    * Sorry for any inconvenience. If you would like to attend a later indoor class on Saturday, please feel free to head on down the road 10min to our Santa Clara location.

 

 Santa Clara getting their thoracic mobility on!

 

Be Prepared!

Hoorah it’s the weekend! It’s also the perfect time to prep meals for the coming week, so here at NorCal CrossFit, we want to give you some ideas on how to best prepare…

Think of a meal that works as breakfast, lunch, or dinner, has all your major important food groups, loads of micronutrients (the healthy stuff), AND tastes good.

Did you guess it? You might have guessed, but if not… it’s the FRITATTA! (Not only delicious, but also fun to say too)

Here is an easy recipe that I made this week, and it’s lasted a few days. It tastes GREAT as leftovers. We cut it into slices and put each in its own Tupperware, so they are easy to grab on the go!

Ingredients:

12 eggs

a lot of kale or spinach (or both)

2-4 cups broccoli

1 big or 2 small sweet potatoes

coconut oil OR oil of your choice

coconut milk (we get the full fat kind that comes in a can because it has less

preservatives)

salt and pepper to taste

Instructions:

1. Set the oven to 350 degrees

2. Cut your sweet potato into little tiny cubes and sauté in coconut oil for about

10 minutes*

3. Cover bottom of cast-iron skillet with coconut oil and add the potatoes and

cut up broccoli (salt and pepper as desired) and sauté for about 4 minutes

4. Then add your kale/spinach and let it wilt just a bit

5. Scramble your eggs with a splash of coconut milk and pour over your veggies

in the cast-iron*

6. Let that sit on the stovetop for 5 minutes to set

7. Pop it in the oven for 15-20 minutes until it doesn’t wiggle and sides are just

a bit browned

8. Let it cool, slice it, and divvy it up for the week

9. ENJOY a healthy meal on the go and feel energized all day

NOTES:

*I prep A BUNCH of sautéed cubed sweet potato in sea salt and coconut oil at the start of every week so that I can use it in meals throughout the week.

*make sure you have coconut oil lining the bottom and sides of the skillet!

Here is a picture of the one I made this week

-Laura

 WORKOUT FOR SATURDAY

In teams of two:

Run 1mile (together)

Then as soon as one of you returns perform

20 KB Swings

30 Double Unders

3 Rounds each (only one person works at a time)

Run 800m together

Then as soon as one of you returns perform

10 KB Swings

20 Double Unders

3 Rounds each

Run 400m

40 KB Swings

60 Double Unders

1 round each

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SIGN UP HERE!

Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE