Thursday, 3-1-12

Breakfast frittata recipe!

Ingredients:

8 eggs
4 blocks of meat, (I used meatballs)
8 total blocks of veggies. I used 2 cups of sweet potatoes and 2 cups of peppers and onions
nonstick spray
3 T avocado, 1 block fruit per serving
hot sauce (optional)
chili powder, salt and pepper

Preparation:

Start by cubing the sweet potato, dicing the peppers and onions and chopping you meat choice. Beat 8 eggs with a little pepper.Get a large nonstick skillet, at least 12″ for this portion if you are doing 14 blocks a larger skillet is needed. Fill with 1/2″ of water and boil your sweet potatoes over med low heat until al dente, not too tender, 6-8 min. More water may need to be added after 5 minutes, just add a little more. When the water is evaporated or if there is still water drain the water out. Add your other veggies and meat to the potatoes. Spray the whole thing with nonstick spray, add 1t of chili powder and salt and pepper to taste. Cook until the veggies are to your tenderness, 5-7 minutes. Reduce your heat to low. I add more non stick to the pan by moving everything to one side, spraying the sides then move everything to other side and spray again. Add your beaten eggs, cover and cook 20-25 min. The middle should be set and the sides should be golden brown.Cut into 4 pieces, top with 3T avocado and hot sauce, serve with 1 block fruit.

The whole frittata is 12P, 8C. Each plate with avo and fruit: 3P, 3C, 3F

Enjoy that extra sleep in the morning and still get your good breakfast!

Strength/Skill – Snatch Grip Deadlifts

Complete as many rounds as possible in 2 minutes of:
10 Chest-to-bar pull-ups
2 Snatch Grip Deadlifts, 275/185 pounds
10 Handstand push-ups
or
CrossFit Open WOD 12.2 (DRY RUN)
Workout 12 . 2
MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible