Friday – 160415

Friday – 160415


3 X 3 Front Squat – Heaviest possible, all sets at the same weight


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

I don’t think I’ve have ever mentioned how much I love breakfast food.  I have never been a professional breakfast cook, thankfully because I think it would have ruined breakfast foods for me.  Other than the occasional Easter or mothers day brunch (which is coming up by the way!) at the hotel, I never had the experience of wakin up at the crack of dawn to go crank out hundreds of perfectly cooked eggs.  I’m also an egg snob.  Typically I’m not one to send food back at a restaurant, no matter how bad it is (I just will not go back) but if you bring me my eggs and the yolk is cooked you bet your sweet ass I’m gonna send em back. Breakfast is one of my favorites past times; my dad would always make a huge breakfast over the weekend.  Usually consisting of over easy eggs, hash brown patties, sausage links and or biscuits and gravy, all probably cooked in a couple pounds of butter; dad never cared much about healthy eating but the man did he put food on the table.  There are a ton of alternative healthy breakfast options out there.  I always try to incorporate fresh fruit with breakfast.  Eating fruit with edible skin is also important as some fruits can be really high sugar, the fruit skins contain fiber and fiber helps keep your insulin levels from jumping (insulin level jump = weight gain).  These pancakes are the star of today’s recipe though.  They are completely flour free and are great for those black bananas that are in your freezer.  Start with the sweet potato hash first, when you get to the part where you add the bacon, then start your pancakes.

Banana Pancakes with Bourbon Maple Syrup, Bacon Sweet Potato Sage Hash

IMG_4209Banana Pancake

2 Large, Very Ripe Bananas

2 Eggs

½ tsp Vanilla Extract

¼ tsp Baking Powder

½ tsp Ground Cinnamon

½ tsp Ground Nutmeg

This recipe is stupid easy.  Mash the banana well through your fingers, and then combine the remaining ingredients.  Whisk well.  Looks much thinner than your typical pancake batter. Recipe makes about 4, 3oz pancakes.  You could also add in some dark chocolate chips if you’r feelin it.

Bourbon Maple Syrup

½ Cup Pure Maple Syrup

1 Shooter of your Favorite Bourbon (I just used the cheap stuff)

With the heat off, pour the syrup and bourbon in a sauté pan.  Turn the heat onto medium/high.  If you have a gas stove, it’s a possibility that the pan may catch fire.  Do not be afraid, hollar out “French Cookin” and get your face out of the way.  The flame will subside and the booze should cook out.  Should only take a few minutes.  Pour it over your pancakes and or the hash.  It’s my favorite way to enjoy maple syrup.

IMG_4211Sweet Potato Sage Hash

1 Medium/Large Sweet Potato

½ Cup Diced Onion

½ oz Sage Picked and Chopped

10 oz Chopped Bacon (nitrate free)

½ tsp Salt

1 Tbsp Olive Oil or Refined Coconut Oil

Cut the sweet potato into ¾ inch cubes.  Get a large sauté pan on medium/high heat with the IMG_4212oil.  Sauté the cubed potato for about 8 minutes, you should start to see some color.  Add in the chopped bacon and turn the heat down just a bit, rendering off the fat from the bacon.  Should take about 4 minutes till the bacon begins to become crispy.  Now you may add in the onion and sage and reduce the heat to medium/low.  Let continue to cook for another 2 to 3 minutes, season with salt, pepper and serve.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

[email protected]