Sweet Potatoes and Yams…What’s the Difference? Thursday November 18

THIS SAT NIGHT, JOIN RIEBERO JIU JITSU AND CFHR AS WE HOST THE UFC FIGHT AT BUFFALO WILD WINGS.  WEAR YOUR CFHR ATTIRE AND COME REPRESENT!!

NEW SHIRTS ARE IN!  $20 FOR SHORT SLEEVE.  PLEASE HAVE CASH OR CHECK WITH YOU WHEN YOU PICK IT UP AT THE BOX.  HOODIES (LADIES AND GUYS DESIGNS) ARE ABOUT 1 WEEK AWAY!

Group Warmup

30 sec max double unders
30 sec max hip ext
30 sec handstand hold
30 sec squats

10 secs to move from one station to the next

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WOD
3 rounds
run 400m
15 KB swings 70/55
2 rope climbs
Immediately following your LAST rope climb you have 3 mins to find a 1 rep max split/push jerk.
*Bar is loaded and taken from rack.  You can use back rack or front rack to perform your jerk.
designate which rack you will be using before the wod begins. 
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Here’s a recipe from Jason Y. 
Enjoy!
Here’s the pics from the sweet potato chips. Honestly, just bought 2 sweet potatoes, sliced wicked thin, and cooked them in coconut oil on medium low until they crisped up (flipping once). Threw some sea salt on them once they came out. And then threw together some guac like you mentioned at the class by just chopping some avocados with onion, lime, garlic and tomato. Great Sun football snack (even if the Steelers lost). Felt even better about making them after reading the weekly Mark’s Daily Apple posting today on SWEET POTATOES AND YAMS. (although now i’m questioning if they were actually sweet potatoes or yams).
The other recipe I use as a go-to for a side dish is at this link. Actually caught it while watching food network. It’s pretty close to perfect paleo and a good alternative for having some sort of side dish besides straight vegetables. (http://www.foodnetwork.com/recipes/melissa-darabian/sweet-vegetable-saute-recipe/index.html)
Thanks again for everything. Been great to be a part of CFHR.
Cheers
Jason



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