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Thursday February 5, 2015 CrossFit Stapleton- Denver, CO

Recipe Time!

coconut_milk_creamer

I know many of you are back ok the ‘Gainz Train’ now that its the new year and football season (AKA: Fat Season) is over! 

Here is a yummy Coffee ‘Creamer’ replacement you should consider using if you are trying to cut dairy out! Make it up on a Sunday store in the fridge and be sure to use it up within 5 days!!!

Coconut coffee creamer

Ingredients:

  • 1 Can full fat coconut milk
  • 3-4 Medjol Dates ( Pits removed) more if you want it sweeter
  • 1 T. Vanilla Extract

Optional Add-Ins:
-Cinnamon
-Pumpkin Pie Spice
-Orange Zest
-Unsweetened Cocoa Powder

Directions: 

1. Add the dates, vanilla bean seeds/scrapings plus 1T. hot water to a blender and puree until smooth(ish).
2. Add 1/4 of the can of coconut milk and blend until smooth (it’s near impossible to create a completely smooth puree, so just be ok with the speckles of date).
3. Add the remaining 3/4 can of coconut milk and blend.
4. Transfer mixture to a container and transfer to the fridge until ready to use.

Once refrigerated, the mixture will set to a whip cream-like consistency, be sure to shake up again each time you use it! 

 

CROSSFIT CLASSES: 

A. Front rack walking lunge steps – 5x10m – rest 2 minutes

 

B1. Floor Press – 4, 4, 4, 2, 2, 2 – rest 2 min

B2. Muscle-up – 6×3-6 – rest 2 min

 

10 min AMRAP @Open-pace

10 KBS – 55#/35#

10 WB – 20/10#, 10′

10 Box jump – 24/20″

 

 

BOOTCAMP RX CLASS: 

WOD: Intervals – 5 sets:

In a 2:00 Minute time limit:

Row 250 (Men) / 200 (Ladies)

12 KB Swings 55#/35#

AMRAP Burpees with remaining time

 

*Rest 2 in between sets
*Score is Burpees

*Offset by 2 minutes if there aren’t enough rowers

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