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Tuesday October 14, 2014 CrossFit Stapleton- Denver, CO


Tuesday October 14, 2014 CrossFit Stapleton- Denver, CO

TayTay’s Vanilla Protein Banana Bread 

banana bread

4 large bananas, mashed well with a fork (Nice and brown!)

1 egg

1/2 stick of butter, melted (I used unsalted KerryGold Brand!)

1 Tbsp. olive oil

3/4 cup of quinoa flour

3/4 cup almond flour

1/2 cup coconut sugar

4 scoops Vanilla Whey protein powder (I used SFH Pure Vanilla)

1 teaspoon of salt

1 teaspoon of baking soda

2 teaspoons of cinnamon. divided

1 teaspoon of vanilla extract

3/4 C dark chocolate chips

1 cup pecan pieces

Mix all ingredients in a mixing bowl, put into a well greased loaf pan.

Bake at 350° for about 60-70 minutes, or until a knife inserted in middle comes out clean.

Cool in pan on rack for 10 minutes before removing to cool completely.


A. Determine Bodyweight

B. Strict Press – Build to 1RM in 12 min

C. Weighted Pull-up – Build to 1RM in 8 min+

Formula = Strict press/(Pull-up + BWT)

For Time:


CTB Pullups

Push press – 75% of part B max


WOD – Team Endurance:

400m Run (as a team) – can’t start reps until all team members are back
150 Box Jumps (24/20)
100 Wallballs (20/14)
100 Pushups
150 Walking Lunges
400m Run (as a team)

1 person working at a time
1 person holding pet rock – (35/25) – if you drop, 5 burpees
1 person rests

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