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Thursday March 5, 2015 CrossFit Stapleton- Denver, CO

Primal Shamrock Shake

Primal-Shamrock-Shake-Recipe-960x600

Yield: 2 Servings

Ingredients

  • 3 frozen bananas
  • 1/2 cup coconut milk
  • 1 teaspoon pure vanilla extract
  • 1 1/2 cups organic whole milk (or organic coconut milk, or almond milk, etc.)
  • 1/2 teaspoon pure mint extract
  • 3-5 drops green food coloring, optional

Directions

  1. Prep First: One day or more prior to making the recipe, peal the bananas and place the whole bananas in a gallon-size zip lock or glass container in the freezer.
  2. Ice Cream Next: Break the frozen bananas up into small pieces with your hands.
  3. Add the bananas, coconut milk and vanilla extract to a blender.
  4. I use the Crush Ice setting on my blender, but I need to stop the blade and mix everything around every five seconds so the bananas continue to meet the blade. (This may not happen for everyone, it definitely depends on your blender, but this is how I do it.)
  5. You’ll know it’s done when you can blend for longer than 5 seconds and it is all mixed and not chunky bananas anymore.
  6. Shamrock Shake Time!: Add the milk, mint and food coloring (if using) to the ice cream already in the blender and blend for several seconds until fully mixed.
  7. Try a bit and see if it needs a bit more mint extract. Just be sure to not add too much otherwise it’ll be way too minty. Believe me when I say – that’s not a good thing.
  8. Depending on the color, you may need a few more drops of food coloring, if you’d like it to be greener. (Mine, as shown in the picture above, could have probably used a few more drops.)
  9. Pour into glasses and serve.
  10. Enjoy! 🙂

Link: http://paleoporn.net/primal-shamrock-shake/

 

CROSSFIT CLASSES: 

Performance

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 Strict Handstand Push-Ups

15 Strict Pull-Ups

15 Strict Ring Dips

 

B. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

Fitness

Workout of the Day

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:

Run 800 Meters

15 Strict Handstand Push-Ups or L-Seated DB Presses

15 Strict Pull-Ups

15 Strict Ring Dips

 

B. Every minute, on the minute, for 6 minutes:

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111

Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

 

BOOTCAMP RX CLASS:

WOD – Strength – In 8 Minutes:
Work up to a 15 Rep Max Goblet Squat

Rest 3 minutes… then…

EMOM 14 Minutes;
5 Pullups
5 Pushups
Max DUs (sub singles)
MZ: Yellow/Red

Rest 3… then…

AMRAP 8 Minutes:
6 KB Front Squats per Arm (half of their max goblet squat weight)
100m Row
8 Burpee Box Jumps (24/20)
4 Wall Walks (sub 1 minute plank hold)
MZ: Sprint/ Red

 

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