Sunday 150809

For time:
30 Toes to bar
60 Double unders
30 Ab-mat sit-ups
20 Toes to bar
40 Double unders
20 Ab-mat sit-ups
10 Toes to bar
20 Double unders
10 Ab-mat sit-ups

Post time to comments or BTWB

Adam working hard on the deadlift work!  That just may be double bodyweight.

Adam working hard on the deadlift work! That just may be double bodyweight.


Next weekend is the first Broncos preseason game and we need to start building our arsenal of healthy pre-game snacks. 

BAKED BROCCOLI TATOR TOTS – view the whole recipe here

  • 2 cups or 12 ounces uncooked or frozen broccoli
  • 1 large egg
  • ¼ cup diced yellow onion
  • ⅓ cup cheddar cheese
  • ⅓ cup italian breadcrumbs
  • 1/3 cup Panko bread crumbs
  • 2 tablespoons parsley ( or cilantro, rosemary,
  • 1 teaspoon salt
  • 1 teaspoon pepper
  1. Preheat the oven to 400°F. Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
  2. Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
  3. Chop broccoli finely (or stick it in your food processor) and mix throughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape. It helps to wash your hands after every few tots to keep them from sticking onto your hands. Next, Place on your prepared baking sheet.
  4. Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup, sriracha, ranch dressing, or your favorite dipping sauce!

34 Calories per serving (tot)
Fat – 1g
Cho – 3g
Pro – 2g

-Yoga is at 11am on Sunday so you can sleep in and still get your mobility on!

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