Working in teams of two, accumulate as many calories on the rower as possible in 20 minutes
While one partner is rowing, other partner must complete the following before switching on rower:
12 Wallballs, 20#(14#)
12 Medicine ball cleans, 20#(14#)
Post results to BTWB
National Hangover Day is approaching. For most of us, we can’t make it past 10pm without crashing on the couch, fighting to keep one eye open to ring in the new year. However, there will also be those that can stay out, and party like a rock star. No matter which category you fall into, here is a recipe that will allow you to prep the night before, relax your first morning of the New Year, all while keeping your nutrition on point. This recipe is originally created by Against All Grain‘s Danielle Walker, and zoned for your enjoyment by Verve’s own RKB!
- 1 TBSP palm shortening, softened ghee, or other fat for greasing slow cooker (9F)
- ½ pound breakfast sausage (5 ⅓ PRO)
- 7 strips thick cut bacon, chopped (3 ½ PRO)
- 194 g yellow onion, diced (2CHO)
- 143 g red bell pepper, seeded & diced (1CHO)
- 143 g orange bell pepper, seeded & diced (1CHO)
- 630 g white sweet potato, peeled and shredded* (14CHO)
- 16 large eggs (16PRO)
- ½ cup Almond milk (1.5F, check the brand for equivalent fat content/amount)
- ¼ cup full-fat coconut milk (8F)
- 1 tsp sea salt
- ¾ tsp dry mustard
- ¼ tsp cracked black pepper
- Grease a slow cooker insert well with palm shortening, softened ghee, or other fat
- Cook the sausage, bacon, and onion in a skillet over medium-high heat for 10-12 minutes, until the sausage is browned and the onion is softened. Drain off the excess fat.
- Place the shredded sweet potatoes in the slow cooker, packing then down slightly
- Add the meat and onion mixture and the bell peppers
- In a large bowl, whisk together the eggs, milks, salt, mustard, and pepper. Pour into the slow cooker.
- Cover and cook on low for 6 to 8 hours.
Recipe makes: 24 PRO, 18 CHO, 18.5 FAT (2300 g total)(8 – 3blk servings)
95.8 g = 1 PRO, ⅔ CHO, ⅔ FAT
287.4 = 3 PRO, 2CHO, 2 FAT
*Feel free to substitute different veggies for some of the sweet potato. Just be sure to choose vegetables that will stand up to long cooking time and not get too soggy, like mushrooms, asparagus, broccoli, or winter squash. Also using celeriac instead of sweet potato is a good idea. For my first go around I tried to stick to the recipe as written, but I will definitely be making some veggie adjustments next time.
Have a safe and Happy New Year, Athletes