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Rest Day 6/9/11
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Free Class for New Athletes 6/11 @ 11:30am
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Thanks Ryan for that recipe. I have to pick up a few ingredients today..
Well me vs. Paleo – I am averaging about 6 cheats a day. Mostly milk and sugar. I can say I am 70% paleo at this point. Loving the steak and egg breakfasts! Like the cool salads in this weather.. Gonna keep trying. Definetly can see some permanent changes in my diet coming.
Total Score = 54 points. That’s pretty bad for day 9…
But let’s note that I have been WODding regularly and yes I do say it PR’ing too.
I am excited about tonight’s surprise WOD… Marina — me and you at 7pm. Let’s detroy it.. See you later homie.
How often do you guys do a Paleo Challenge? Seems like you did one in February and now it’s June and you’re doing it again! Is it every few months?
I don’t have a schedule but I pretty much decided that there is 30 left till summer and I wanted to get a better start on my bikini body.
We are all going to the Beach WOD I am sure we all want to look good.
Love this video!!
I forgot how much tabata squats hurt the next day! Woo! Love it.
Good article in the CF Journal as to why…..
Where? I can’t find it. Tried searching tabata squat and nothing came up. Paste the link if you can!
Nevermind, I found it!
http://library.crossfit.com/premium/pdf/CFJ_Webster_MuscleDamageSoreness.pdf?e=1307640473&h=e77c0d0a90c4bcd90f04115a28368a14
Another pancake option….
5 eggs
1 banana
1 tablespoon vanilla paste
1 ½ cups almond flour
½ teaspoon sea salt
½ teaspoon baking powder
Cinnamon
coconut oil
In a blender combine eggs, banana and vanilla – blend until smooth
Add almond flour, salt, cinnamon and baking powder – blend again
Let batter sit for 15-20 minutes to thicken up
Warm coconut oil in a large skillet over medium heat
I like to add blueberries while the pancake cooks
Those pancake recipes sound so good.
My legs are frikkin killing me. OH walking lunges broke me.
Not as hungry as I was last week. Maybe from many little cheats or maybe getting used to eating no grains.
Feels good.
Elite. Also, you need a gravatar picture!
Okay… Since Cory posted the pancake recipe… Here’s my primal cookie recipe that I developed through trial and error. To make it paleo – switch out the dairy with coconut milk and coconut oil.
Almond Flour Cookie Recipe by Gilliebean
1 3/4 cups almond flour
3 eggs
1/8 cup milk (or coconut milk)
to taste stevia (or 1/4 cup honey)
½ tsp vanilla
4 tbsp butter, soft (or coconut oil)
dash cinnamon
dash allspice
dash salt
&
1 1/4 cup chocolate chips, raisins, cranberries, nuts or coconut (or a mix!)!
Mix all ingredients (less chocolate chips etc) in a bowl with beaters until smooth. Add chocolate chips. Mix well with wooden spoon. Spoon onto greased cookie sheet. Bake in 350’F oven for 12 minutes. Cool. Store in fridge.
…
It’s important to note that you shouldn’t overdo it with the almond flour. Almonds have lectins and phytic acid just like grains. Lectins irritate the gut and phytic acid binds to minerals so that they become unusable by the body. It’s good to limit almond flour consumption just like it’s good to limit almond consumption (or any nut). 😉
P.S. If you make these, bring me one. 😉
Gillie….thanks for the recipe. And thanks for the Almond flour info. You should share more intel with the group.
And Ryan posted a good pancake recipe yesterday….check it out.
Yeah! Love both those recipes. My cookie recipe was developed from yet another paleo pancake recipe. 😉
Pre WOD
DeadLift – 95×10/115×5/145×3/165×3/185×3 PR!!!!
100 Ball Slams for Time – 3:41!
5 RFT – 6 Bent over Rows @95/ 10 Ring Dips/ 15 Bar Roll – 11:51
50 Sand Bag Get Ups – 8:05!!
Nice WOD coach.
Day 5 of my quest for Rhabdo…..still eluding me.
125 Ball Slams @ 15 lbs – 3:28
5 RFT – 6 Bent over Rows @ 135 / 10 Ring Dips/ 15 Bar Roll – 15:08
50 TGU @ 50 lbs – 8:30
1/2 mile sprint in the rain
I don’t know if I love or hate surprise WODs but this one was rough…
100 ball slams @#15 – 3:45
5 RFT: 6 bent over rows (#95) / 10 ring dips (assisted blue band) / 15 kneeling bar rollups (hated these) – 12:50
50 SB Getups @#30 – 10:26
Cash out Tabata situps: 106 PR
Tammy killed it today and yesterday!!! what r u drinking??? I want some of that…. lol
🙂 Thanks Homie!! You were right there with me the whole time!!
Maybe I dare say it’s the Paleo ??!!???
Update that leaderboard Primetime class @ 7:00 killed it.
Primetime WOD
100 … 2:46
5RFT … 8:36, did the first ten rollouts from the standing position then thought better of it.
TGU Max effort… 35, 44, 53, 70 KB, 85bar, 95bar, 115bar PR Right/Left