Saturday 161231

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 Burpees
12 Wallballs, 20#(14#)
12 Medicine ball cleans, 20#(14#)

Post results to BTWB

Recipe: Overnight Slow Cooker Breakfast Casserole Makes 12 servings 12 ounces (1 package) breakfast sausage roll (hot and spicy recommended) 1 cup green onions, chopped 1 cup fresh mushrooms, thinly sliced 1 sweet red bell pepper, finely chopped 1 green bell pepper, finely chopped 30 ounces (1 package) frozen shredded hash brown potatoes 1 1/2 cups shredded cheddar cheese 12 eggs 1 cup milk 1/2 teaspoon salt 1/8 teaspoon pepper In a skillet over medium heat, cook and crumble sausage until done. Drain, and set aside. In a bowl, combine green onions, mushrooms, red and green pepper, and set aside. Spray the interior of a 5- to 6-quart slow cooker with vegetable cooking spray. Layer one-third of the hash browns, then sausage, then vegetable mixture and then cheese into crock. Repeat layers twice. In a large bowl, beat the eggs, milk, salt and pepper, and pour over layered ingredients. Cover and cook on low for 7-8 hours or until thermometer inserted into the center reads 160 degrees.

Easy Peasy overnight breakfast casserole

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



  1. Grease a slow cooker insert well with palm shortening, softened ghee, or other fat
  2. 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.
  3. Place the shredded sweet potatoes in the slow cooker, packing then down slightly
  4. Add the meat and onion mixture and the bell peppers
  5. In a large bowl, whisk together the eggs, milks, salt, mustard, and pepper. Pour into the slow cooker.
  6. 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 🙂


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