January Foundations
Foundations classes for the month of January will be held at 5:30 AM and 6:00 PM on…
Mon Jan 14th, Thurs Jan 17th, Mon Jan 21st, Thurs Jan 24th
Foundations consists of four class, so plan on attending all four days. Sign ups are on the white board at the gym, please sign up next time you are in!
Note: Standard CF class will still be held at the time of foundations!
WOD
Skill Work
Handstand Push ups 5/5/5/5/5
then,
15-12-9-6-3
Power Snatch (95#/65#)
Burpees over the bar
Knees to Elbows
-For Time-
**15 min cap**
Sweet potato hash pancakes
4 sweet potatoes
4 eggs
1 tsp cayenne pepper
1 tsp cinnamon
1 tsp garlic powder
salt and pepper to taste
coconut oil for frying
1) Using a food processor with the shredding attachment, shred up 4 large sweet potatoes.
2) Put shredded sweets in a very large bowl and add the cayenne, cinnamon and garlic powder.
3) Whip up four eggs, adding salt and pepper to taste. Add those to the sweet potatoes and get dirty! Use your hands and really make sure the eggs combine with the sweets. You don’t want them soaking, but the egg binds them, so make sure they are liberally covered.
4) Preheat your skillet with coconut oil to about med to med/high heat. You can test if the pan is ready by throwing a shred of sweet into the pan, when it sizzles, you are good to go.
5) Use your hands and shape the hash mix into a flat pancake, about the size of your palm. The has should cook about four minutes on each side. Keep an eye that the pan doesn’t get to hot and burn them after the first batch.
BONUS NOTES: This recipe easily makes enough sweet hash pancakes for about a week. I like to have these on days I work out, not every day, so I personally like to freeze them. The best way to do that is to layer them in a large zip lock bag, with parchment or wax paper in between layers so you can take them out individually. Just toast em up in the toast oven or in a skillet for a quick addition to your fried eggs for breakfast! I also prefer them with a some drippy fried eggs on top, but they also can be enjoyed plain (or for a quick on the go snack!)
VARIATIONS: Adding a diced onion to the hash mix or change up the spices (nutmeg, curry powder, Italian seasoning, etc).