Egg Casserole Recipe

Oatmeal, banana, milk, orange juice, granola; this is a classic list of common breakfast foods that many of us are eating or have eaten in combination to start the day. The problem is, unless you are going to workout or run a half marathon shortly after eating a breakfast made up of these food items, you are consuming way to many carbohydrates for the amount of energy your going to expend. Many of us will go to work and sit at a desk for 4 hours until lunch time.

After sitting in on Dutch’s nutrition workshop this past weekend most everyone needed to make some adjustments to their breakfast. Dutch talked about how everyone is unique and thus we all have different food recommendations depending on our goals.

An egg casserole is a great solution that can accommodate almost anyone. If you can, try making this on a Sunday, that way you have breakfast prepared for the next few days. Having one of these handy will save you plenty of time in the morning and will help avoid the last minute bagel stop before the office.

Here is an example recipe:

10-12 eggs
1 lb of nitrate free sausage
1 can of green chillies
1 large sweet potato pealed and grated (hash browns)
1/2 red bell pepper diced
coconut oil
salt and pepper

Pre heat oven to 375 degrees. Fry the sweet potato in a skillet with the coconut oil until browned. Remove them from the skillet and set aside. Brown the sausage in the same skillet chopping it into small crumbles. Add the sweet potato to the sausage, mix well , and set this aside. Beat all the eggs in a medium size bowl, add all the peppers, and season with salt and pepper and mix well. Add the sausage and egg mixture to a greased bake dish in layers; covering the sausage with the egg each layer until all of the contents are in the baking dish. Bake for 30-40mins or until the egg sets. Shake the bake dish to make sure the egg doesn’t wobble anymore.

You can add anything to this: sausage, bacon, veggies, potatoes, rice. Just modify your casserole to match your own personal recommendations. Pair a piece of the casserole with some fruit and a side of avocado if desired.

– Josh Santiago

Thursday S&C Workout:

Agility Drills
TGU x6

500m Row
Rest 90 sec in Rower
500m Row

Refreshing the Body and Mind

This past weekend I had the opportunity to travel with my wife to Frederickburg, TX. It was a great place to get away and spend some quality time together. On our drive back home Sunday I was thinking to myself, “Man this was great to take time off from work, training, and unplug from our cell phones, well expect for briefly checking some football scores,” (don’t tell Victoria ha!)
This fun-filled weekend reminded me that it’s important to take some time off from our busy schedules to refresh our bodies as well as our minds. This can allow us to come back renewed and rejuvenated from our trip and return to the daily grind ready to work in a stress free manner. I know that it’s very difficult for some of you to get away especially with kids and many other activities you’re involved in, but if you have the opportunity please take it. You won’t regret it!

-Blake Dunson

Wednesday S&C Workout:

Renegade row x8
Farmers Carry x4

3 sets:
3 min AMRAP:
3 KB Cleans
6 pushups
9 wall balls
Rest 1 min b/t sets

Coca Cola Experiment

Some of you may remember the McDonalds experiment that Morgan Spurlock decided to try in 2004 in which he ate McDonalds for all three daily meals for 30 consecutive days.
Recently another brave soul by the name of George Prior decided to perform a similar experiment with Coca Cola. Click the link below to find out more about the experiment and how it affected his body and health.

-Blake Dunson

Tuesday S&C Workout:

KBS x10
15 min- Build to a max thruster from rack

odd: 3-5 High Box jumps
even: 30 sec chin over bar hold

Prepping the CNS

I want to briefly talk about the central nervous system (CNS) and how preparing it for exercise can improve your workout. If you have noticed how we program your daily workouts then it should be no surprise that you always see explosive or prep movements performed before our traditional strength movements. If you follow the strength and conditioning program you are accustomed to seeing these explosive exercises such as kettlebell swings, plyo push-ups, and box jumps. Our weightlifters may see some drop snatches programmed before snatch exercises to prepare them for receiving heavier loads overhead in the bottom position.
It is no coincidence that these exercises are performed at the beginning of the workout. They act as a warm up for the CNS. Have you ever gone straight into a heavy set of squats and finally feel warmed up on your last set? That is why it’s important to perform explosive movements prior to strength, so that you can achieve maximum effort. The CNS is an important part of any exercise program. It is constantly being broken down by heavy squats or pulls and adapting to different loads placed on the body. This is very taxing on the CNS and impacts recovery, so if we properly warm it up then we can achieve maximal neural firing throughout the entirety of the workout.

-Blake Dunson

Monday S&C Workout:

Hang SN+SN x1+1
Side plank x3

20 cal AD
4 wall walks
15 Cal AD
3 wall walks
10 cal AD
2 wall walks
5 cal AD
1 wall walk

Day 1:
Hang Sn+Snatch x 1+1
Jerk Balance x 3
Jerk x 2
FS x 1

Day 2:
Cl From Blocks x 1
Pwr Sn x 2
Cl Pull Blocks x 3

Day 3:
Sn Drop x 2
Hip Sn x 2
BS x 3

Day 4:
Sn W/Pause @KNee x 1
Hang Cl+Jk x 1+1
Sn Pull x 3