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Thursday April 14, 2016 CrossFit Stapleton- Denver, CO

Delish Recipe Time – From PaleOMG

Strawberry Poppyseed Bread



  • ½ cup shredded zucchini (peeled first – ~1 zucchini)
  • 1½ cups cashew meal (I ground up 1½ cups raw cashews)
  • ¼ cup coconut flour
  • ¼ cup tapioca or arrowroot flour
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • ⅓ cup melted ghee (I used browned butter ghee)
  • ⅓ cup honey
  • 2 teaspoons almond extract
  • 3 eggs, whisked
  • ½ cup sliced strawberries
  • 1-2 tablespoons poppyseeds (I think the more, the better)

For the strawberry sauce

  • 1 cup strawberries
  • 2 tablespoons lemon juice
  • 2 tablespoons honey
  • 2 tablespoons water
  1. Preheat oven to 350 degrees. Grease a 9×5 bread pan and line with parchment paper to help with easily removal.
  2. Peel and finely shred zucchini. Place in between paper towels and place on a plate on top to help pull out the excess moisture. Set aside to drain while you prepare everything else.
  3. In a large bowl, whisk together cashew meal, coconut flour, arrowroot flour, baking soda and powder, and salt. In a medium bowl, whisk together ghee, honey, almond extract and eggs until combine. Pour wet mixture into dry mixture along with the zucchini and poppyseeds and mix with a spatula to combine until smooth. Fold in sliced strawberries.
  4. Pour batter into greased and lined baking sheet. Place in oven to bake for 55-60 minutes or until toothpick comes out clean of the center of the bread. Let cool for 10 minutes before slicing.
  5. While the bread bakes, place a small saucepan over medium heat and add all ingredients for the sauce. Let cook down for 10-12 minutes, until strawberries are soft. Place in a blender and blend until completely smooth. Pour sauce through a fine mesh strainer.
  6. Once bread has cooled, pour sauce on top of bread or spread it on like you would butter!






A. “Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar



A. Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B. Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar



A. Every 2min on the 2 for 10min – Team Sled Work

100m sled push!! Pick a difficult weight!

B. 10min Air Dyne Test:


C. 12min EMOM:

1 – :45 AMRAP DUs

2 – :45 AMRAP Sit-ups

3- :45 AMRAP KB Swings

Score – total reps


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