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Thursday April 12, 2018, CrossFit Stapleton – Denver, CO

11
Apr

Thursday April 12, 2018, CrossFit Stapleton – Denver, CO

RECIPE OF THE WEEK

Raspberry-Infused Quinoa Breakfast Cereal

Ingredients:

For the Raspberry ‘Milk’ –

• 2C water

• 1C almond milk

• 1C cashews (raw)
• 1t cinnamon
• 2T vanilla protein powder

• 1 1/2C frozen raspberries

• 1T honey

For the Cereal –
• 1C dry quinoa (tri-colored)

• 1-pint blueberries
• 1/2C almonds (chopped)
• 1/2C goji berries

Directions:

1. Cook quinoa in water according to package instructions.

2. In a high-powered blender/food processor blend together water, almond milk, cashews,

cinnamon protein, cashews, protein powder, raspberries and honey on high until VERY

smooth and creamy (will be the consistency of milk) – set aside.

3. Place cooked quinoa in a bowl, pour raspberry milk over and sprinkle on toppings

(blueberries/almonds/cocoa nibs/goji berries).

4. Enjoy immediately!

5. Store unused milk, quinoa, toppings in the fridge for the next morning! You will need to

shake up the milk before each serving.

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 16 minutes (8 sets):
Push/Power Jerk
*Set 1 – 3 reps @ 70-74% of 1-RM
*Set 2 – 3 reps @ 75-79%
*Set 3 – 2 reps @ 80-84%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 87-89%
*Set 6 – 1 rep @ 90-92%
*Set 7 – 1 rep @ 93-94%
*Set 8 – 1 rep @ 95%

 

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups

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Fitness-

A. Every 2 minutes, for 16 minutes (8 sets):
3x Push Press (work on turning in this into a push jerk the last 6-8 sets)

 

B. Complete as many rounds and reps as possible in 12 minutes of:
:30 Double Under Attempts
20 Alternating Dumbbell Snatches (55/35 lbs)
10 Strict Handstand Push-Ups

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

 

A. 5min EMOM:

10 DB Strict Presses

  • Increase # every set (do not go to failure)

 

B. Complete as many rounds and reps as possible in 24 minutes of:
30 Double Unders
20 Alternating DB/KB Snatches
10 Strict Handstand Push-Ups

500m Row

 

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