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Thursday October 19, 2017 CrossFit Stapleton – Denver, CO

Free Recipe Day! 

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.

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If you love this recipe and are interested in receiving more, sign up for ‘Athlete in the Kitchen’ for $20/mo! 
When you sign up, you will receive 5 seasonal ‘Tayleo’ (almost paleo) recipes a week!!
Email at tayler@crossfitstapleton.com for a complimentary week or to get started! 

CROSSFIT CLASSES:

Performance-
A. Three sets of:
Front Squat x 5 reps
(find today’s 5-RM)
Rest 3 minutes

B. For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups
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Fitness-
A. Three sets of:
Front Squat x 5 reps (minimal load increase) 
Rest 3 minutes

B. For time:
30 Ring Rows
20 Box Jumps
10 Hang Power Snatches
20 Box Jumps 
30 Ring Rows
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Bumper’s Club – TBD
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BOOTCAMP RX CLASS:

A. 2 Rounds – For time:
400m row
10 Pull-ups 
20 Ball Slams 
10/arm KB Snatches
20 Ball Slams 
10 Pull-ups
400m row

– Rest 5 minutes between rounds
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KIDS TRAINING:

A. Strength/Skill – Front Squat:
– Review/Demo
– 5 x 3
– Rest 2 minutes between sets

B. 5min AMRAP:
5 Slam Ball Squats (held in a front rack)
10 Slam Balls
15 Jumping Jacks

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