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Thursday July 9, 2015 CrossFit Stapleton- Denver, CO

Tay’s Chicken & Bacon Pizza


For the crust:

  • 2 eggs
  • 1  cup quinoa flour
  • 1/2 cup coconut flour
  • 3 tbsp olive oil
  • ½ tsp baking powder
  • 1 tsp salt
  • ½ tsp ground basil

For the topping:

  • ¼ cup tomato paste
  • 1 tsp salt
  • 1 garlic clove
  • ½ tsp ground basil
  • 1# Chicken Breast (baked and diced)
  • 6 slices crispy bacon
  • 2 roma tomatoes (diced small)
  • 4 green onions (thinly sliced)
  • 1 fresh jalapeño (thinly slices)
  • 1 avocado (diced up and placed on pizza once its out of the oven!)


  1. Mix every ingredient for the crust and set it aside in the fridge for at least 30 minutes.
  2. When chilled, take it out of the fridge and with the help of a spatula, scrape it on baking parchment, which is placed on the baking tray. Push it down with the spatula forming a very flat disk. The flatter the better.
  3. Pre bake it for 10 minutes on 350F.
  4. When pre baked, take it out from the oven and place on tomato paste, sprinkle with salt, basil and place all the other ingredients on top (if you want to go Tayelo add some cheese!). Bake it for additional 10-15 minutes on the same temperature.




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

3 Snatch Lift Offs + Snatch

(for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift)

Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch.

B. Every 6 minutes, for 18 minutes (3 sets), for times:

135/95 lb. Hang Power Snatch x 10 reps

24″/20″ Box Jump Overs x 20 reps

Run 400 Meters



A. Five sets of:

Russian Kettlebell Swings x 20 reps

(make these heavy!)

Rest 45 seconds

L-Seated Dumbbell Press x 10 reps @ 2111

Rest 45 seconds

Hollow Rock or Hollow Hold x 30-45 seconds

Rest 45 seconds

B. Every 6 minutes, for 18 minutes (3 sets), for times:

Dumbbell Push Press x 10 reps

Box Jump Overs x 20 reps

Run 400 Meters



4 min AMRAP
10 KBS (53/35)
10 Pushups
rest 1 min

4min AMRAP
12 KBS
8 push-ups
rest 1 min

4min AMRAP
14 KBS
6 push-ups

MyZone: Sprint/ Red

Rest 3 minutes… then…

As Many Rounds as Possible in 15 Minutes:
5 pullups (use scale from warmup)
10 DB Snatches per Arm (30/20)
15 Wall balls (20/14)
20 Abmat Situps
400m Run
MyZone: Pace/ Yellow/Red

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