**KineFit!! Tonight is Olivier Dupont’s first KineFit class at 8pm. It’s included in your membership. Come and check out what it’s all about. If you have a yoga mat, bring it.
Death by burpee and running
yes…. running…
no… not outside…
New age meditation.. ?
Cranberry Sweet Potato Breakfast Cake
Ingredients
- 2 sweet potatoes
- 1/2 cup dried cranberries
- 2 tablespoons fresh or dried parsley
- 1/2 red onion, diced
- 1/2 red onion, sliced thin
- 2-3 egg whites, beaten
- 6 eggs (or more if needed)
- salt and pepper, to taste
- 2 tablespoon oil (olive, coconut, bacon fat, etc)
Instructions
- Preheat your oven to 425 degrees to get your sweet potatoes baked.
- Use a fork to poke holes all around each one of your sweet potatoes.
- Throw the sweet potatoes on a baking sheet, throw in the oven, and bake for 25-35 minutes or until soft to the touch. (the time will range depending on the size of the sweet potatoes)
- In a large bowl, add your sweet potatoes and use a fork or masher to mash the sweet potatoes until smooth. Add your dried cranberries, parsley, onion, and salt and pepper.
- Mix thoroughly then taste to see if you want to add any more spices.
- Now add 2 egg whites that were beaten to your sweet potatoes and mix well. I say 2-3 on the ingredients because you may need 3 if your sweet potatoes are large. To figure out what how many you need, try to use your hands to clump up a patty, if it sticks to your hands completely, you need an extra egg white.
- Now make 6 or more patties from your sweet potato mixture.
- Heat up a large skillet under medium heat with 2 tablespoons of oil in it, then add your patties. Cook on each side for 3-5 minutes or until they have a nice outside crisp to them.
- Now grease a 8×8 glass baking dish or whatever works for you then add your cooked patties to baking dish.
- Use a spoon to push down in the middle of each patty just enough that when you crack an egg on top, it will stay on your patty.
- Crack eggs directly on top of sweet potato cakes.
- Bake for 10-15 minutes or until yolk is cooked to preference.
- While the eggs are baking, add your sliced onions directly to your hot greased skillet and let those caramelize in the meantime. My caramelization means burnt, but cook onions to what you love.
- Top caramelized onions on top of baked eggs on sweet potato cakes. Then top everything off with a little bit of hotness. Bomb dig.
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My two favorite exercises in the WORLD!!!! Pfffft!!!
that has to be good for the neck lol
warm up
s-deadlift 135-155-175 -195-225 x 5 (no lbp)
2 min challenge – 33 ishhhh
wod : 7 round plus 8 b and 7 run
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The way she moves Marcel…. I don’t think she has a vertebrae!! Or bones at all… Lol
backSquats (5RM): 115-135-150-155-160(3)
2 min challenge (kipping chinups=9)
WOD
7 Burpees+ 5 run
2min challenge: 49 pull ups (25 in a row)
WOD:6 rounds 7 burpees + 6 run
Oye!!! Great work guys!!!!
Strength : DL 235 lbs 5rm PR
WOD : Death by Burpees
Total : 8 rounds ± 9 Burpees ± 5 runs
Pretty dissapointing… lots of people confirmed they were coming to Kine-fit… barely anybody of you guys showed up. Olivier put a lot of thought into this… and I know every single one of you could benefit from his expertise. Hopefully you will take advantage of this next week.
2 min challenge Pullups 56 beat yay Gino
Sorry Olivier, je vais essayer d’être présente pour ta classe la semaine prochaine. Sa ma pris trop de temps a pelleter ma cours.
Mobility
Daily squats: 135-175-205-225
Warm up
- 15 double unders
- 2 muscle ups
- 2 hand stand push ups
Strength: Deadlift
5 reps of 135-185-205-225 and 250 X 4 last rep had bad form
2 minutes challenge pullups = 35
WOD: Death by burpee and running
6 rounds 7 burpees + 6 run
strenght = F-squats at 185 lbs, stopped at rep 3 of set 5
WOD = as described above
total = 5 rds + 6 + 5
Good job Gab. Next time I have a pull up challenge I will try not to do 5 sets of 5 pull ups . But I do not take anything way from you my friend.
Unless Matt can help me out I think i did
7rounds 8 burpees and 6 run…
Help me out Matt..
Strength: DL 155/180/205/220/235
2 min challenge 116 squats
WoD: 8 rounds+9burpees+2 run
Oublier de dire qu’estce jai fais… Active rest day, 1hour+ de easy spinning
Sorry for any spelling mistakes, sending from my iPhone
Press
45-55-65-70-75(x5)
2 min challenge (24 PU’s)
WOD
6 rounds + 7 burpees + 5 or 6 runs!!
Gino, I’m 99.9% sure it was your second post.. 7 rounds plus..