Sunday 150531

As many rounds as possible in 12 minutes of:
200m Run
10 Box jumps, 30″(24″)
250m Row
5 Muscle-ups

Post reps to comments or BTW

Sweet Potato Cakes!!

Sweet Potato Cakes!!

Talk about a perfect post-WOD snack!!  For those of you that enjoy real food after your workout, then this is the simple, portable, quick-to-grab nutricious goodie.  Add a little protien and you are good to go.  Recipe courtesy of

Sweet Potato Cakes

Serves 4-5 ~ 2 cakes per serving including yogurt dip ~ 1P, 2C, 0.4F

  • 450 grams Sweet Potato from 2 med-lg potatoes.  (once again measure to be more precise!)
  • 1 c. Parmesan cheese
  • 1/2 c. Liquid Egg Whites
  • 1/2 tsp. rosemary
  • 1/4 tsp. pepper
  • 6 oz. Plain Chobani Yogurt
  • 1/4 tsp. paprika
  • 1/4 tsp. garlic salt
  • 1/4 tsp. cumin
  • 1/4 tsp. onion powder


  1. Remove skins from potato and shred.
  2. Squeeze all the moisture from the potatoes.  There is a lot!  The dryer you get them, the crispier your cakes will be.
  3. Add parmesan, egg whites, rosemary, and pepper.  Mix well
  4. Make into patties.  You want them fairly flat.  (should make approx. 10 patties per batch)
  5. Place them on a greased wire rack.  Once all patties are made, put the wire rack on top of a cookie sheet.  You could also just use a cookie sheet and turn them once or twice during baking.  It’s up to you!
  6. Bake at 375 for 25-30 minutes or until crispy.
  7. While cakes are baking, mix yogurt with paprika, garlic salt, cumin, and onion powder.
  8. Serve cakes with yogurt dip.
  9. Enjoy!

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