Saturday 171111

In teams of 2 with a 20 minute clock
Row as many meters as possible, switching every 500 meters
While one partner rows, the other partner completes the following:
3 Muscle ups
3 Power cleans 135#(95#)
3 Shoulder to overhead 135#(95#)

*Score is total meters rowed in 20 minutes



Breakfast Casserole with Bacon, Sausage, Sweet Potato, and Kale |


This casserole had me at bacon but almost lost me at kale.



1 large sweet potato, peeled and finely chopped
4 slices bacon
2 fully-cooked sausage links, finely chopped (I used Wellshire Farms turkey andouille sausage)
6-8 kale leaves, stems removed, torn into bite-size pieces
1 teaspoon cumin
1 teaspoon coriander
6 large eggs
¼ cup milk of choice or water
1 tablespoon nutritional yeast


Preheat the oven to 375°F and grease a 9×13″ pan (or similar sized casserole dish–I use and love this one!) with olive oil.

Put the sweet potato chunks in a microwaveable bowl and add ¼ cup water. Cover the bowl with parchment and microwave for 3-5 minutes, until the sweet potatoes are tender when poked with a fork. Drain any excess water. If you’d rather not use a microwave, you can also just steam the sweet potato on the stovetop.

Chop the bacon crosswise into pieces about half an inch wide. Fry the bacon in a large skillet over medium heat until almost crisp. Add the sausage, raise the heat to medium high, and cook until nicely browned. Add the kale and cook, stirring frequently, until wilted. Stir in the cumin, coriander, and cooked sweet potato and remove from the heat.

Beat the eggs in a large bowl with the milk or water and nutritional yeast. Add the meat and vegetable mixture to the bowl and stir. Pour everything into the prepared baking dish, using a spoon to spread everything out so it’s evenly distributed.

Bake for 20 minutes, or until the eggs are just set. Cool for at least 5 minutes before serving. Slice into squares and serve hot.

Leftovers can be stored in the refrigerator for up to 3 days. I reheat mine for about a minute in the microwave.

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