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Thursday May 14, 2015 CrossFit Stapleton- Denver, CO

Recipe of the Week!!! Dessert Test Kitchen #1

Paleo Salted Caramel No Bakes and Banana Ice Cream 

   

No Bakes-
Ingredients
  • 1½ cups coconut sugar
  • ½ cup coconut oil
  • ½ cup coconut milk, (from the can- make sure you shake the can up first!)
  • 2 Teaspoons vanilla extract
  • ¼ Teaspoon sea salt
  • 3½ cups finely shredded coconut
  • ⅔ cup dark chocolate chunks or chocolate chips (I used 80% dark chocolate)
  • ½ cup almond butter
Directions
  1. In a large saucepan, combine the coconut sugar, coconut oil, and coconut milk. Bring the mixture to a boil, and boil for 2-3 minutes until the caramel thickens, stirring constantly to keep the caramel from sticking.
  2. Remove the caramel from the heat and add the vanilla, sea salt, and coconut. Stir to combine. If you’re using the almond or cashew butter, mix it in thoroughly. Finally, add the chocolate chunks and combine, stirring as little as possible to keep the chunks intact.
  3. Portion the cookie on a parchment lined baking sheet and let cool. This version of no-bakes takes a full 3-4 hours to fully.. Or eat them hot like I did!! #wait3-4hours? #nothanks #iwantdessertnow

Banana Ice Cream- 

Ingredients 

  • 3 Frozen bananas
  • 1/2 cup Coconut creme (chilled- top layer of the canned full fat coconut milk)
  • 2 tablespoons almond butter
  • 1 teaspoon cinnamon

Directions

1. Place all ingredients in a food processor and puree until smooth!

2. Scoop out a healthy portion on top of a cookie… or three!

3. Enjoy!!

CROSSFIT CLASSES: 

Performance-

Five sets of:

Push Press x 3 reps @ 11X1

– Rest 2-3 minutes

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of AD or Row

10 Dumbbell Push Press (30#/20#)

– As soon as the AD/Rower is available, the next teammate jumps on and starts his/her 20 cals.

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Fitness-

Every minute, on the minute, for 15 minutes:

Minute 1 – Seated Strict Press x 8 reps

Minute 2 – Strict Pull-Ups x 5-6 (add weight if possible)

Minute 3 – Hanging Knee Raises x 8-10 reps @ 2110

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:

20 Calories of Assault Bike or Rowing

10 Dumbbell Push Press

– As soon as the AD/Rower is available, the next teammate jumps on and starts his/her 20 cals.

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

BOOTCAMP RX CLASS: 

WOD

5 rounds for time:

15 KB Swings (55/35)

15 Deficit Pushups (hands on plates)

400m Run/Row

MyZone: Pace/Yellow-Red

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