Archive:
400m, Sumos, Knees to Elbows, Kb Swings
4 Rounds:
400m
9 Sumos 70/53
9 Knees to Elbows
9 Kb Swings 70/53
Thanksgiving weekend schedule:
Thursday: Closed
Friday: 8 am, 9 am, 10 am
*No CrossFit Kids/Teens
Saturday 8 am, 10 am
Nutts
Nutts
10 HSPU
15 Deadlift 250/205
25 Box Jumps 30″
50 Pull Ups
100 wallballs 20/16
200 Double Unders
400m run with 45lb plate
Thanksgiving weekend schedule:
Thursday: Closed
Friday: 8 am, 9 am, 10 am
*No CrossFit Kids/Teens
Saturday 8 am, 10 am
Happy Thanksgiving
Happy Thanksgiving
Post what you are thankful for to comments!
Thanksgiving weekend schedule:
Thursday: Closed
Friday: 8 am, 9 am, 10 am
*No CrossFit Kids/Teens
Saturday 8 am, 10 am
Balls of Fury
Balls of Fury
AMRAP in 20 minutes:
10 Ball slams 20/16
10 OH lunges 20/16
10 Wallballs 20/16
PWOD:
AMRAP in 10 minutes:
20 OH Walking Lunges 45/25
10 90 degree rotational box jumps (right & left counts as one rep) 20″ box
10 Toes to bar
*for rotational box jumps, start by facing the box, jump and rotate to the right 90 degrees landing on the box. Step down and jump again, this time rotating 90 degrees to the left landing on the box. Start and land in a good athletic position.
Thanksgiving weekend schedule:
Thursday: Closed
Friday: 8 am, 9 am, 10 am
*No CrossFit Kids/Teens
Saturday 8 am, 10 am
Paleo Ice Cream
Paleo Ice-Cream
1 can of regular coconut milk
1 can of light coconut milk
4 cage free egg yolks (you can add more egg yolks to make the ice-cream a little creamier)
½ cup of coconut nectar/sap (you can also use agave if you don’t like the sap) I am going to try to make this again without the nectar, I would imagine it would still be pretty good with fruit or cocoa powder.
2 tsp of raw vanilla extract
This makes almost 2 quarts of ice-cream.
In a large bowl, whisk the yolks and sap together for about 1 to 2 minutes. Add the cans of coconut milk and whisk until everything is combined.
Pour the mixture into a medium size pot and cook over medium heat, stirring constantly. It will be about 8 to 10 minutes or until the back of the spoon coats with the mixture. DO NOT let the mixture boil. Stir in the vanilla while it is cooking.
Put the contents into a bowl and put it in the refrigerator until chill. Process the ice-cream in an ice-cream maker. I left the mixture in my maker for about 20 minutes and then I put it in the freezer. It takes about 2 hours for the ice-cream to freeze.
I would recommend starting the ice-cream at least 12 hours before you need it to be ready.
Paleo Pumpkin Chocolate Chip Muffins
These muffins are delicious! I just want to remind everyone that even though these are paleo, they are still a treat and should not be eaten on a regular basis (depending on your goals). Also, these are not whole30 approved. Enough of that, here are the recipes. Their are two variations for you to play with. Thanks Elizabeth! Elizabeth is one tuff CrossFitter as well as one amazing baker!
*Note: Eating these muffins may or may not make you look like the picture above.
1. Paleo Pumpkin Chocolate Chip Muffins
Ingredients:
3 eggs separated
5 Tablespoons Maple Syrup
4 Tablespoons Ghee, melted
1 Cup pure pumpkin puree
1 tsp vanilla
1 tsp baking powder
1/2 tsp baking soda
Pinch salt
2 teaspoons Pumpkin Pie Spice
2 Cups almond flour
½-1 Cup dark chocolate pieces
Directions:
Preheat oven to 350 degrees. Grease a muffin tin or use paper baking cups.
Cream the egg yolks and maple syrup in a large bowl.
Add the ghee, pumpkin, vanilla, baking powder, baking soda, salt, pumpkin pie spice, and almond flour until well combined. Stir in chocolate pieces.
In a separate bowl beat the egg whites until fluffy and stiff white peaks form.
Fold egg whites into the pumpkin mixture carefully pulling it away from the sides before gradually folding the rest of the egg whites into the mixture.
Spoon the mix into each cup and bake for about 40 mins or until a toothpick comes out clean.
2. Paleo Pumpkin Chocolate Chip Muffins
Ingredients
1/2 cup coconut flour
2 tsp pumpkin pie spice
1/2 tsp baking soda
1/2 tsp salt
1/2 cup pumpkin puree
6 eggs, beaten
4 Tbps coconut oil, melted
1/3 cup pure maple syrup or honey
1 cup semi-sweet or bittersweet chocolate chips
Preheat oven to 400. Grease muffin papers, as they will stick if not greased.
Stir together all ingredients except chocolate, and whisk until smooth. Fold in chocolate chips. Spoon into muffin tin.
Bake for 18 to 20 minutes, or until light golden brown on top, and tooth pick comes out clean. Store in the fridge.
