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Thursday May 7, 2015 CrossFit Stapleton- Denver, CO



Bacon Wrapped Dates W/ Balsamic Drizzle



For Dates-  

  • 20 Large Pitted Dates
  • 5 large pieces of bacon (cut into quarters.. Short ways then long ways.. see picture above!)
  • 20 Whole Pecans

For Glaze- 

  • 1 cup balsamic vinegar (good quality)
  • 2 tablespoons honey


For the dates- 

1. Pre-heat oven to 375F and then line a rimmed cookie sheet with foil.

1. Slice open the dates (butterfly) and fill with a whole pecan. The fold overtop to close it back up and much as possible.

2. Take one slice of the pre-cut bacon and wrap around the nut filled date.

3. Do this to all dates, and place on foil lined sheet.

4. Once all dates are baconed up, place pan in over and let cook for 15-20min (or until bacon reached your desired doneness).

5. While the dates are roasting, begin the balsamic glaze.

For the glaze- 

1. In a small sauce pan place all vinegar and honey.

2. Turn heat on medium high and bring to a soft boil (stirring often!).

3. Turn heat down to medium and then stir periodically for about 15min (or until mixture has thickened a bit.. be careful not over boil/burn the mix).

4. Turn heat off and allow to cook for a couple minutes.

Back to the dates- 

6. Remove dates from the oven and cool for 5min.

7. Maybe taste one??! But be careful.. that date gets SO hot!

Back to the glaze- 

5. Take a small soup ladle and scoop out a  bit to drizzle over dates…

6. Try to make it look pretty!!

7. Be sure to refrigerate!! Enjoy 4-6 of these for a small snack during your day.. These contain Fats (nuts/bacon), Carbs(dates) and a bit of Protein (bacon)!! A nice well rounded snack!




  1. Back Squat
    *Set 1 – 5 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 3 reps @ 80%
    *Set 4 – 2 reps @ 85%
    *Set 5 – 1 rep @ 90%
    *Set 6 – 8 reps @ 75-85%
    Rest 2 minutes between sets.
  1. Every minute, on the minute, for 16 minutes:
    Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
    Even Minute: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)



  1. Three rounds of:
    Back Squat x 8 reps @ 3011
    (increase load by 4-5% from that used on April 14)
    Rest 60 seconds
    Dumbbell Bench Press x 8 reps @ 2011
    Rest 60 seconds
    V-Ups x 20 reps
    Rest 60 seconds
  1. Every minute, on the minute, for 15 minutes:
    Minute 1: 12 Kettlebell Swings + 6 Goblet Squats
    Minute 2: 30 seconds of Rowing for Calories
    (start the row at 15 seconds into the minute…finishing at 45 seconds)
    Minute 3: 6-8 Strict Pull-Ups



!Partner Intervals: 

In teams of 2, perform 5 alternating sets each of:

20 Wall Balls (20/14)

15 Burpees

Run 200 meters

MyZone: Sprint/ Red 

!Score is total time as team.

One partner works at a time.

Complete each set as fast as possible.

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