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Wednesday April 27, 2016 CrossFit Stapleton- Denver, CO

Dark Chocolate Sorbet w/ EVOO & Sea Salt 

Dark-Chocolate-Sorbet-2-Real-Food-with-Dana.jpg-960x864
Ingredients
  • 2 ¼ cups water
  • ½ cup unsweetened cocoa powder
  • ½ cup coconut sugar
  • 2 oz dark chocolate, chopped (about ⅓ cup, 1 small bar)*
  • ⅛ tsp sea salt
  • 1 Tbsp extra virgin olive oil
For serving
  • Pinch of coarse sea salt
  • More extra virgin olive oil, for drizzling
Instructions
  1. Make sure the ice cream maker bowl has been in the freezer for 24 hours before making the ice cream.
  2. Make the base: combine the water, cocoa powder, coconut sugar, and chopped dark chocolate in a saucepan over medium heat, whisking continuously. Bring the mixture to a boil, then reduce to a simmer for 30 seconds and remove from the heat.
  3. Pour the base into a heat-safe bowl and chill completely in the refrigerator, at least 2 hours (preferably overnight). The mixture must be refrigerator temperature before using the ice cream machine.
  4. When chilled, follow the manufacturer’s instructions on your ice cream maker. I have the cuisinart, so for me: assemble the machine and turn it on, then slowly pour in your base plus the tablespoon of olive oil in with the machine running.** Mine took about 20 minutes. It will have the consistency of soft serve once it’s finished.
  5. Transfer to a freezer-safe, air-tight container and put it in the freezer for about 2 hours, until firm enough to scoop.
  6. Serve with a drizzle of extra virgin olive oil and a pinch of sea salt.

http://paleomg.com/guest-post-dark-chocolate-sorbet-with-olive-oil-sea-salt/

 

CROSSFIT CLASSES: 

Performance-

A. Front 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 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B. 12 minute AMRAP:
12 Back Squats (135/95 lbs – taken from the floor)
Run 200 Meters

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Fitness-

A. Five sets of:
Front Squat x 6 reps @ 2011
(use more weight than you used on April 8, 2015.)
Rest 60 seconds
Double-Kettlebell Overhead Carry x 100 Meters
Rest 45 seconds

B. 12 minute AMRAP:
Run 250 Meters
20 Wall Ball Shots

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 16 minutes of:
Run 300 Meters (small loop)
20 Wall Ball Shots

    Run 150m w/ med ball (75m down/back)

B. Cash-out – 3min AMRAP:

Strict Pull-ups

SUB = Jumping negatives ( @ :03 count ) IF ABLE – Only seasoned/consistent athletes!

Alternative for newbies = Banded pull-downs

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