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BODY
The Total
Back squat 3-3-3 reps
Shoulder press 3-3-3 reps
Deadlift 3-3-3 reps
BELLY
Chorizo and Cauliflower Hash
Sheet Pan Version: Chorizo & Cauliflower Hash
Prep: 5 min | Bake: 20-25 min | Temp: 400°F
This version removes the need for multiple skillets. By spreading the chorizo and cauliflower thin, you get crispy edges and deep flavour without any active sautéing.
Ingredients
Category | Ingredient | Amount | Simplified Prep |
Protein | Fresh Chorizo | 1 lb | Crumble directly onto the pan. |
Base | Riced Cauliflower | 4 cups | Use frozen/bagged to skip chopping. |
Vegetables | Onion & Bell Peppers | 1 small / 2 total | Use a pre-chopped "fajita mix" for speed. |
Fat | Butter or Tallow | 2 Tbsp | Melted, to help the hash crisp up. |
Seasoning | Paprika & Cumin | 1 tsp / $\frac{1}{2}$ tsp | Sprinkled over the whole pan. |
Aromatics | Garlic | 3 cloves | Minced (or 1 tsp garlic powder). |
Instructions
Prep: Preheat oven to 400°F. Line a large, rimmed sheet pan with parchment paper.
Combine: Spread the riced cauliflower and diced vegetables across the pan. Crumble the raw chorizo over the top in small pieces.
Season: Drizzle the melted butter/tallow, garlic, and spices over the mixture. Use your hands or a spatula to toss everything directly on the pan until evenly coated.
Bake: Spread the hash in a thin, even layer. Bake for 20-25 minutes.
The Hands-Off Benefit: The chorizo fat will render out and "fry" the cauliflower rice for you while you tend to the kids. No stirring is required, but you can toss it once halfway through if you prefer a more even brown.
Finish: If you want eggs, crack them directly onto the hash for the last 5-6 minutes of baking.
Serve: Top with avocado, cilantro, or hot sauce right off the pan.
Tip: For the crispiest results, don't overcrowd the pan. If the cauliflower is piled too high, it will steam instead of roast. Use two pans if necessary!
BRAIN
In this 2007 lecture, Greg Glassman stresses that to achieve elite athletic performance, one must weigh and measure the recommended diet of “meat and vegetables nuts and seeds some fruit little starch no sugar”. He asserts that while following the diet without weighing and measuring may keep a person from “optimize[ing] their output”, those who practice this gain the “accuracy and precision” needed to enter the “jet stream of elite performance”. Coach states that of the tens of thousands of people he has worked with, none have shown “superior capacity on a diet where they didn’t weigh and measure”. He says there is a “one-to-one correspondence between elite CrossFit performance and accuracy and precision to the consumption”.
Commitment and focus can overcome “genetic limitations,” citing athletes like Nicole, Amundson, Everett, and OPT as examples.
The two variables used for prescribing nutritional modifications are “lean body mass and activity level, with gender and age not being “germane”. The diet works by initially increasing the “burning of body fat,” leading to performance improvements until a plateau. When this happens, Glassman suggests doubling the fat intake to 2x or 3x, using performance to decide the best amount.