Easy Breakfast Casserole

From Shirley:

This is my go to recipe. I like to make it Sunday night and keep it in the fridge for those weeks I know I’m going to be uber busy and need something convenient and quick. I’ve eating it for lunch… and dinner because I’m a big fan of breakfast any time of day. Feel free to throw in all the leftover veggies you’ve got. (Gotta love sneaking in vegetables.) If you let it cook long enough for the eggs to be very firm, you can also eat it on the go while driving or typing or working out or trying to wrangle your 1 year old into clean clothes.

Recipe from PaleOMG

Ingredients
2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
1 large sweet potato or yam, diced
½ teaspoon fine sea salt
1½ pound breakfast sausage
½ yellow onion, diced
2 cups chopped spinach
10 eggs, whisked
½ teaspoon salt
½ teaspoon garlic powder
Instructions
Preheat oven to 400 degrees. Grease a 9×12 baking dish.
Toss diced sweet potatoes in fat and sprinkle with salt
Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine.
Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

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Workout of the Day
7 Rounds for time:
7 Deadlift, 225/155
7 L-pullups

Accumulate 5 minutes in a front plank

Post your scores to the Whiteboard.

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2/6

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

Discussion:
Threshold Training

Strength / Skill:
Back Squat - 2RM

WOD:
20min AMRAP:
5 Pull-ups
400m Run
10 Pull-ups
400m Run
15 Pull-ups
400m Run
20 Pulll-ups
400m Run
25 Pull-ups
400m Run

 

Hey Rockstars!

Today while running in our sunny Colorado weather, we will talk about lactic acid threshold training. During today’s workouts we will use many variations of pull ups that best fits your need.

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Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power clean - 1 set of 5 touch and go reps. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Super set for 2 sets: single arm dumbbell row x10, max dips.

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