A breakfast meal can be hard to get in, due to time or just not feeling like making food that early. One of my favorite things to make is a breakfast frittata. They are easy, have many ways to change the flavor and if you make enough the frittata will last a few days giving you a quick meal to reheat for the next few mornings. This recipe is simple but I must say I always add bacon into mine.
courtesy of http://www.thepaleomom.com/2012/09/sausage-and-mushroom-frittata.html
½ medium yellow onion, diced
½ red bell pepper, diced
3 cups mushrooms, thinly sliced (about 1 pound)
6-8 oz pork sausage, loose
8 eggs, beaten
Heat an oven proof skillet (I like to use my 12” cast iron frying pan) over medium high heat and turn on broiler (on high) to preheat oven.
Add sausage to pan and break apart with a wooden spoon or spatula while it cooks (no oil is necessary here if you have a nice fatty sausage; if you are using a very lean sausage, add a tablespoon of extra virgin coconut oil).
Add onion, pepper and mushroom and sauté, stirring occasionally, until vegetables are cooked (8-10 minutes).
Add beaten eggs. Let cook on stove top 1-2 minutes, stirring a couple of times.
Place skillet in oven and broil until eggs are completely cooked, puffed up and starting to brown on top (about 7-10 minutes, varies oven to oven so watch carefully) .
Clean – 1RM (Squat)
400m easy jog
*3min rest between rounds
Floor Press @70% – 8×3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
(10-9-8-7-6-5-4-3-2-1 reps for time)
Burpee Box Jumps @24/20″
1RM 3 sec Pause Front Squat
(21-15-9-6 reps for time of)
Power clean @135/95#
Burpee C2B pull-ups
Snatch – 1RM
(AMRAP in 5)
10 KB Alt Snatch @50/35#
10 Box Jumps @24/20#
(AMRAP in 5)
15 cal Row
(AMRAP in 5)
10 Toes 2 Bar
10 KB Squat Cleans 50/35#
*Score = Max Reps + Reps Rounds
*must alternate rounds
I thought I would do a throw back THURSDAY on here. This is our very first competition in 2010. This was the CrossFit Sectional. It’s what the open is now. Enjoy seeing us as CrossFit babies.
Reverse Band (Light/Monster Mini) Floor Press 1RM
Last done on 4/28/2014. LET PR!!!
Again thanks for the rower!!!
Here is a great article of some stuff you may have heard us mention to you about rowing.
courtesy of http://www.theboxmag.com
Back Squat @75% – 10×2
(10 Rounds for Time:)
10 KB swings 70/50#
We can not even begin to say how thankful we are for our great new toys. The only reason any of this is possible is because we have all of your support! Our way of saying thank you for our new rower is break it in right with Fight Gone Bad.
Squat Cleans OT:45 @70%, 12×1
“Fight Gone Bad”
1 minute at each station
Box jumps @20″
Push Press @75/55#
Row for calories
Box Back Squat 1RM
Toes to Bar
KB Oblique Crunches – 3×20 Per Side
Our very own Maggie Kerrigan qualified for The Granite Games. Maggie will be traveling to Minnesota for the Granite Games and we would like to help with the trip. We are going to design a special shirt and sale it as a fund raiser for some extra money to help get Maggie to Minnesota. I will be posting what the shirt will look like in the next few days. CONGRATS MAGGIE!!
Floor Press x 8 reps, +5# from last time or 75% if it’s your first time
(AMRAP in 18)
1 leg less rope climb (scale to 5 strict pull-ups or ring rows)
3 push press @135/95#
5 front squat @135/95#
9 V-up sit ups