Sunday brunch!

Sunday, December 15, 2013

Mobility:

Foam roll IT Band, calves
15-20 Scapula Push ups
10 Bird dogs
Gristle/Groiner/Samson stretch

Warm-up:

2 Rounds:
10 Jumping squats
5 strict pull ups or 10 ring rows
5-15 push ups
10 light kettlebell swings
10 tuck ups
10 PVC Dislocates

Conditioning:

 “Whitten”

Five rounds for time of:
22 Kettlebell swings, 2 pood/1.5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14 pound ball

-45 minute cap

Cool down:

Downdog calf stretch
10 Wall extensions
Roll out legs/calves

 

Untitled
Rollin’!

I go through 3 doz eggs/week…

I find that meal planning works best when I cook a large meal and eat off of it for a few days. I love making frittatas and do so about twice a week. I can eat it with a salad, salsa and avocado for lunch or its a quick grab and go in the morning for me.

 Frittata (quiche with out the crust)

Ingredients

12-eggs-cracked (less depending on the size of your pan)

1-cup small curd cottage cheese (you can sub ricotta or just heavy cream)

¼ tsp. salt

¼ tsp. pepper 1 tsp.

Chopped herbs of choice

1 tbsp. coconut oil for cooking veggies if no bacon is used:

12 slices sweet-potatoes-thin (mandolin slicer)

¼ cup chopped broccoli (or veggies of choice)

¼ chopped bacon

12-inch seasoned cast iron skillet

Preheat oven to 350 degrees F. In the mixer add cracked eggs, cottage cheese, salt, pepper and herbs. Sauté bacon on medium until halfway cooked in a well-seasoned cast iron pan. Add sweet-potato rounds on hot iron. Sauté the potatoes till light brown on both sides-approximately -2 min on each side. Add broccoli sauté for an additional 2 min. Add egg mixture; allow the eggs to cook for 2 min or until eggs begin to solidify around the edges. Transfer entire pan from the stove to the oven and bake for 30 min or until center is done. Cool 5 min before slicing.

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