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Thursday April 23, 2015 CrossFit Stapleton- Denver, CO

Recipe of the Week!

BP Chai

Iced Bullet Proof Chai (with option to make it dirty!) 

I know a handful of you are familiar with with bullet proof coffee. Its a delicious blend of hot coffee, MCTs, and butter. Sounds weird but it is actually pretty dang delicious! Now that its starting to warm up I wanted to play with a chilly version of my own…

Introducing the iced chai version.. I think I am slightly obsessed with it! I add protein powder (Pure Vanilla) and a 1/2 banana to round things out so it can act as a balanced snack (Protein, Carbs and Fat) as opposed to something that is just focused on one macro nutrient (ie: just carbs, or protein or fat). This is an awesome mid-afternoon pick me up!

Iced Bullet Proof Chai (with option to make it dirty!)


  • 8oz Unsweetened Almond/Coconut Milk
  • 4oz Water
  • 1/2 scoop vanilla Pure Whey
  • 1/2 banana
  • 1t Pumpkin pie spice (I used Trader Joe’s brand- YUM!)
  • 1/2t Cinnamon
  • 1t Vanilla extract
  • 1T Coffee++ Paleo Butter Coffee Creamer
  • Dirty Option: Add a shot of espresso if you wanna get a little crazy 



  1. Add all ingredients in a blender and blend for about 10-20 seconds or until frothy.
  2. Serve immediately over ice…
  3. ENJOY!

Here is the traditional way to make bullet proof coffee… If you haven’t ever seen it!

Check it out and let us know what you think!



A) Every 2 minutes, for 20 minutes (10 sets):

High Hang Snatch + Hang Snatch + Snatch

– Build over the course of the 10 sets to something heavy for today.

– Goal is same or heavier loads than you used on March 30, 2015.


B) Three rounds for time of:

Run 400 Meters

10 Deadlifts (275/185 lbs)

20 Ring Dips

A) Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011

(stick to the tempo – 3 second descent)

Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)

Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111 (increase load from last Monday’s sets of 10 reps) Use same loads as used on March 30, 2015, but try to achieve two more reps in each set.



B) Three rounds for time of:

Run 400 Meters

25 Kettlebell Swings

25 Push-Ups


A) Every minute for 8 minutes:

150 m sprint

MyZone: Sprint/ Red


Rest 4… then…


B) 4 rounds for time:

400m run

50 DUs

25 HR pushups

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