100224 WOD “Five”

Workout: SRFD WOD

5 Rounds of:

5 Hang Squat Cleans, 135lbs.
10 Burpees
20 Double-Unders


Recipe: “Paleo Skillet Frittata“, CFSCC Eat This

Yep… we had breakfast for dinner! …AND packed in a lot of leftovers for the week. I got this recipe from our friends at NorCal Strength & Conditioning. It was delicious!
1 lb. Italian sausage
1 package sliced mushrooms
10 oz. frozen spinach, thaw before cooking
12 eggs
1/2 yellow onion, diced
1 red bell pepper, diced
sea salt (optional) & fresh ground pepper
This was prepared in a 12 inch cast iron skillet. Preheat oven to 400 degrees.
In skillet (cast iron OR oven safe) over medium, heat cook Italian sausage until crumbly. Remove from pan. Add onions, mushrooms, bell pepper and saute in sausage drippings. Add spinach to pan. Cook thoroughly for about 8 minutes. Add sausage back to pan, and mix well over medium-low heat. While that’s cooking, in a separate bowl, whisk eggs, and season with salt and pepper. Pour egg mixture into skillet, DO NOT MIX, and cook for about 10 minutes.
Then place skillet in oven for another 6-10 minutes to lightly brown top of the frittata. Remove from oven and let cool slightly. Carefully cut into 8 slices.
We enjoyed the frittata with a side of fruit salad (strawberries, blueberries, and raspberries).
You can wrap up the leftover slices, and freeze them for snacks and lunches!
Hope you enjoy! 🙂


Filed under WOD's

2 responses to “100224 WOD “Five”

  1. Done at russian river fire station 1 “busiest company in guerneville.”

    Front Squat 4 sets of 10 reps. 145#
    Weighted Pull-ups 5 sets of 5 reps. 50#

    No WOD today, getting over a cold.

  2. Done at Russian River Fire.

    5×3-position clean @ 185#. Hang-Below Knee-Floor.

    5×3 Power Snatch @ 135#

    225# Deadlift
    Handstand Push up

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s