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Thursday June 4, 2015 CrossFit Stapleton- Denver, CO

AMAZING Chewy Quinoa Cardamom Chocolate Chip Cookies

cookies

 

 

Ingredients:

  • 2/3 cup quinoa flour
  • 1/3 cup arrowroot starch (a white powder… find this in the spice isle)
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/3 cup coconut sugar
  • 1 teaspoon vanilla extract (or seeds from 1 vanilla bean)
  • 1 teaspoon cardamom
  • 2 whole eggs
  • 1/3 cup chocolate chips
  • 4 tablespoons coconut oil, liquid
  • 4 tablespoons butter (I use no salt Kerry Gold)
  • 3-4 tablespoons water

Instructions: 

  1. Have all ingredients out to room temperature.
  2. Pre-heat oven to 350 degrees.
  3. In a large bowl, place all your dry ingredients. Stir.
  4. Add in your chocolate chips and stir.
  5. Next add in your softened (liquid) butter, coconut oil and eggs, let sit for 10 minutes.
  6. Stir well.
  7. End with adding in your water. Till you get the batter to start holding together. You want it to be on the thick side.
  8. Scoop onto cookie sheets.
  9. You should get about 20 cookies, using 1.5-2 inch dough balls.
  10. Bake for 14-16 minutes.
  11. Cool before removing from cookie sheets.

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CROSSFIT CLASSES: 

Performance-

A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

B. For time:
Row 1000 Meters

– Immediately followed by…

Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs

– Immediately followed by…

Run 800 Meters

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Fitness-

A. Three rounds of:
Back Squat x 10 reps @ 3011
Rest 60 seconds
Dumbbell Bench Press x 10 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

Increase loads from those used on May 11, 2015.

B. For time:
Run 800 Meters

– Immediately followed by…

Five rounds of:
12 Push-Ups
12 Box Jump-Overs

– Immediately followed by…

Row 1000 Meters

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BOOTCAMP RX CLASS: 

WOD
Tabata:
Wallballs (20/14)
Burpees
DB Push Press (30/20)
MyZone: Pace/ Yellow

Rest 3 minutes… then…

2 Rounds For Time:
400m Run
40′ Broad Jumps
40 DUs
20 Burpees
MyZone: Sprint/ Red

Rest to recovery after Round 1 and then and go again

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