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Thursday April 14, 2016 CrossFit Stapleton- Denver, CO

Delish Recipe Time – From PaleOMG

Strawberry Poppyseed Bread

bread

Ingredients

  • 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
Instructions
  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!

 

 

 

CROSSFIT CLASSES: 

Performance-

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

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Fitness-

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

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BOOTCAMP RX CLASS:

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

100m sled push!! Pick a difficult weight!

B. 10min Air Dyne Test:

AMRAP Kcals

C. 12min EMOM:

1 – :45 AMRAP DUs

2 – :45 AMRAP Sit-ups

3- :45 AMRAP KB Swings

Score – total reps

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