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Thursday May 17, 2018, CrossFit Stapleton – Denver, CO

16
May

Thursday May 17, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK!!

Banana Avocado & Bacon Pancakes

Ingredients: 

1/2# bacon (cooked crisp and broken up) 

2 bananas

2 avocados (one for batter and one for serving) 

6 eggs 

2T coconut cream (chilled) 

3T maple syrup 

Directions: 

1. Set oven to 375. Line a baking sheet with foil and place bacon evenly across foil lined sheet. 

2. Pop bacon into heated oven and cook until crisp – about 15 minutes. 

3. While the bacon cooks prep your pancake ‘batter’ by blending the bananas, 1 avocado and eggs together in a food processor until smooth. 

4. Once the bacon to cooked, remove from the oven and allow about 5 minutes to cool enough so you can handle it. 

5. Once you can handle the bacon break into a ton of tiny pieces and set aside for later use. 

6. Next – Heat a large non-stick skillet (or pancake griddle) to medium-high heat.

7. Add butter and melt – once butter is melted add 1/4C of batter to the heated butter pan and immediately sprinkle 1-2T of bacon pieces onto the freshly poured batter and cook 1-2 minutes – or until the pancake is slightly browned on one side and easily peels off of the pan. 

8. Flip and cook and additional 1-2 minutes – until batter is cooked through and no longer runny. Remove from pan and keep warm. 

9. Repeat with remaining batter and bacon. 

10. Serve pancakes hot with a dollop of cold coconut cream and a drizzle of maple syrup. 

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
– Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – :90 Ring MU Transitional Work (low ring progression/box progressions/etc)
Station 2 – :30-45 HS Hold (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – Single leg L-Sit Progression x :30 seconds/leg
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Two sets for times of:
25 Calories of Assault Bike
15 Burpees

15 Box Jumps
– Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds (20 Min Cap)

8/arm Filly Press 22×1

45 second weighted wall sit

15 Banded Good mornings (Moderate resistance)

10/arm Single Arm Ring Row

 

B. Unbroken Challenge (15 Min Cap)

**Once you start each movement, you must go unbroken. If not, then you must start set over**

30 Wallballs

15 KB Snatch R Arm

15 KB Snatch L Arm

Row 500

20 Wallballs

12 KB Snatch R Arm

12 KB Snatch L Arm

Run 400

10 Wallballs

9 Unbroken KB Snatch R Arm

9 Unbroken KB Snatch L Arm

 

RX+: Wallballs-30#/20#, KB 53/35

RX: Wallballs- 20/14, KB 35/25

(Make the wallball and Kettlebell Weight Challenging)

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