190702 - Recipe Tuesday - "Sweet Potato Waffle"

  • 1 large egg

  • 1 small/medium sweet potato, grated

  • 1/4 tsp cumin

  • 1/8 tsp paprika

  • 1/8 tsp garlic salt

  • 1 tsp oil, plus more for waffle iron and frying pan

    DIRECTIONS
    1.) Heat waffle iron and grease well. Set aside.
    2) Whisk one egg in a bowl and add in grated sweet potato plus seasonings and 1 tsp. of oil! Mix well!
    3) Pack in sweet potato hash mixture into waffle iron, press it down gently and allow sweet potato to cook about 4-5 minutes, until lightly golden.
    4) While waffle is cooking, cook up some other tasty things like sauted kale or eggs to create an open face sandwhich with your waffles!
    5) Once sweet potato waffle is ready gently remove with butter knife and transfer to plate. Layer on kale, fried egg, and avocado slices. Finish with salt and pepper if you wish and enjoy!

190702 TUESDAY 

QOTD - Where Is Your Happy Place?

WARM-UP
2 min Cardio Players Choice (increase pace every 30 seconds)
Then 2 Rounds
10 Air Squats
10 PVC Pass Throughs
10 PVC Around the worlds (5 Each Side)

MOBILIZATION
PVC Gandolph 
Side Hip
Side Hip External Rotation
Gorilla Squats

10 PVC OHS 
10PVC OHS with plates under heels [Emphasize need for ankle mobility]

SKILL
15 Singles – DU
15 Double – DU 
EMOM 5 30 DU or :30s practice

COACH PREP
PVC Bergner Warmup
EB Bergner [abbreviate to focus on the movements in the WOD]

WOD 
E2MOM16:  INCREASING WEIGHT
Snatch high pull
Hang Power Snatch
2  Over Head Squats
Snatch (Squat)

Goal: Technique 

Lauren StensengComment