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Thursday June 18, 2015 CrossFit Stapleton- Denver, CO

Carrot-Banana Muffins

muffs

Ingredients:

  • 2 cups quinoa flour
  • 2t baking soda
  • 1/2t salt
  • 1T ground cinnamon
  • 1/2 cup unsweetened shredded coconut
  • 3 eggs
  • 3 bananas
  • 1/2c grass fed butter (no salt/softened)
  • 2T honey (raw)
  • 1t apple cider vinegar
  • 1-1/4 c pitted chopped dates
  • 2 medium carrots
  • 3/4c walnuts
  • 12 muffin paper liners
  • +8-12 hard boiled egg (to serve with!)

Directions:

  1. Preheat oven to 325. Lightly oil a 12 cup muffin pan and fill with paper liners.
  2. In a large bowl, mix together all dried ingredients (excluding- dates, carrots, and walnuts). In a different bowl mix together the eggs, bananas, butter, honey and vinegar. Stir the wet into the dry and mix well. Fold in dates, carrots, and walnuts.
  3. Divine batter evenly amongst the 12 muffin cups.
  4. Bake 40min, until golden brown (check with a tooth pick to see if batter come out clear).
  5. Cool for at least 5min on a wire rack.
  6. Serve 1-2 muffins (maybe toasted with a little butter!) with 1-2 HB Eggs.

 

CROSSFIT CLASSES: 

Performance-

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B. Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

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

Fitness-

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B. Three sets for max reps of:

60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds

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

BOOTCAMP RX CLASS:

Workout:
5 Rounds for Time:
250m Row
25 DB Push Presses (30/20)
25 Air Squats
25 Ring Rows

MyZone: Pace/ Yellow

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