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Thursday August 13, 2015 CrossFit Stapleton- Denver, CO

VANILLA SUPERFOOD CUPS (RECIPE)

superfood-cups

BASE

  • 1/4 cup melted coconut oil
  • 2 tbsp coconut flour
  • 1/4 cup SFH Vanilla Whey (Pure)
  • 1 tsp vanilla
  • 2 tsp maple syrup or honey

TOPPING

  • 2 tbsp coconut cream
  • 1 tbsp coconut oil
  • 1 tsp maple syrup or honey

WHAT TO DO

  1. Mix together all of the base ingredients and divide evenly between small chocolate molds or patty cake cases.
  2. Place in the freezer for 30 minutes to set.
  3. While the base is setting, mix together the topping ingredients.
  4. Remove base from the freezer and divide topping evenly, place back in the freezer to set for 30 minutes.
  5. Best stored in an airtight container in the freezer.

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

B. Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

———————————————————————————————————————

Fitness-

A. Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111
(add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311
Rest 60 seconds

B. Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)

Then rest exactly 5 minutes, before completing . . .

As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges

———————————————————————————————————————

BOOTCAMP RX CLASS: 

AMRAP 10 Minutes:
10 Calorie Row
10 Kettlebell Swings (55/35)
10 Pullups/ Ring Rows
MyZone: Sprint/ Red

Rest 3 minutes.. then…

AMRAP 8 Minutes:
150m Run
20 Jumping Squats
10 Burpees
MyZone: Sprint/ Red

Rest 3 minutes…then…

For Time:
800m Run with Slam Ball (30/20)
20 Ball Slams (30/20)
20 Sit-up and Presses (30/20)
MyZone: Sprint/ Red

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