4-3-11

Started this morning with a drive to the grocery with my 9 year old Mia. She gave the scoop on all Justin Bieber during the trip to the store and then I let her in on some real music, Joe Satriani, on the way home. I think she's still into Justin.

Breakfast today was something completely different for me. A sweet potato and pecan protein pancake made with SFH grass fed vanilla protein. I doubled up the recipe and made four of these babies. They would probably make a good post workout meal too. Here's the recipe:

SFH Protein Sweet Potato Pecan Pancakes

Ingredients

1/2 Cup Sweet Potato, cooked, cooled and smashed a bit 1/4 Cup Coconut Milk 3 eggs 1 scoop Stronger Faster Healthier Whey Protein 1 t Cinnamon 1 t Vanilla 1/2 Chopped Pecans

Directions

Put all ingredients in an inverted blender (magic bullet) and combine for about 1 to 2 minutes.
Heat griddle with a little coconut oil until hot.
Scoop 1/4 cup of batter into pan. Cook until bubbles appear on the top and pancake starts to set enough to flip without damage. Flip and cook for a few seconds more on the other side. Continue until all the batter is used up.


Number of Servings: 2

Recipe submitted by SparkPeople user KARMACROSSFIT. 

Nutritional Info

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 484.8

• Total Fat: 35.5 g
• Cholesterol: 277.5 mg
• Sodium: 127.2 mg
• Total Carbs: 17.5 g
• Dietary Fiber: 5.1 g
• Protein: 27.1 g

Pre-workout: 2 Scoops of BCAA+G

Sipped 11 oz. of coconut water during the course of the workout.

Training:

A: Barbell Forward Lunge @ 2011, 12/leg. 5 Sets, go up each set.

B1: OHS @ 4211; 5 reps, rest 20 seconds

B2: Rope ascent X 2 no legs. Rest 4 minutes X 3.

C: As many 1-5 strict unbroken pull up ladders as possible in 10 minutes.

D: Side bridge 30 sec/side. 3 times per side. 10 seconds rest b/t sides.

Results:

A: 95#- 100#- 105# 105# 95#  Bit off more than I could chew here.  http://vimeo.com/21892785

B1: 95#- 115#- 115#. Felt good, stayed on tempo. http://vimeo.com/21893056

B2: Complete. Last pull and reach tough to do. Psychological? Fun stuff.

C: 4 ladders + 3. Tough after the rope climbs. No failures.

D: Complete

Post workout: 2 scoops BCAA+G

                     10 Oz Goat Milk

                     45 grams Maltodextrin

                     45 grams grass fed whey

1 Hour later:  Sweet potato

                    5 oz. lean turkey

                    Macadamia nuts

Hit the beach for the afternoon with the kids. Its already hitting the upper 80's and the water is warming up. Had a good time watching some fishermen pulling in snook and trout from the rocks at Seagate Beach. Vitamin D is at max capacity.

Dinner: 6 oz of marinated baked salmon

            8-10 large cilantro & lime gulf shrimp

            2 cups of veggies w/ pesto

            Macadamia nuts

Bedtime: 10 oz. Goat Milk

               Cashew butter