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Wednesday January 6, 2016 CrossFit Stapleton- Denver, CO

Homemade Almond Milk (NomNom Paleo)

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Here’s what to gather to make 3 cups of almond milk:

  • 1 cup organic raw almonds
  • 2½ cups water, plus extra for soaking
  • 1 teaspoon vanilla extract
  • pinch of sea salt

 

Here’s what you do:

  1. Measure out 1 cup of almonds, and rinse well.
  2. Transfer the almonds to a large pitcher or mason jar, and add at least twice the volume of water (use filtered water if your tap water is icky).
  3. Cover with a towel and let the nuts soak at room temperature for at least 12 hours (but no longer than 24 hours).
  4. When the almonds are ready, dump them in a colander, and rinse well with several changes of water.
  5.  Your almonds should be delightfully plump at this point.
  6. Add the almonds and 2½ cups of water to a high speed blender. I recommend using a powerful blender, folks—otherwise, you risk damaging your appliance and spoiling your milk.
  7. Add the vanilla and a pinch of salt.
  8. Blend on high until the nuts are pulverized.
  9. Grab your nut milk bag and place it in a pitcher or large measuring cup.
  10. Pour in the blended almond milk and seal the top of the bag. Slowly squeeze out the milk from the top to the bottom.
  11. Be patient—the more you wring out, the more milk you’ll have to enjoy!
  12. Transfer the strained milk into a spill-proof bottle and store in the fridge for up to 4 days.

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

– Take 10-12min to build to 80% then begin the 3 ‘working sets’

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (55/35)
Pull-Ups x Max reps

Rest 5 minutes between sets, and complete a total of two sets

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Fitness-

A. Four sets of:
Back Squat 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups/Ring Rows x 6-8 reps @ 2110
Rest 45 seconds

B. Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets

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BOOTCAMP RX CLASS:

A. Shuttle Sprints x 10m (32 feet 16ft down/back):

4 x 1 minute max reps

Rest 1 minute between sets. Record only least amount of reps

(every 10m is a rep. 1-hand touch on the ground)

***Do this inside or outside.. your call***

B. 3 Rounds For Time:

20 Sumo Deadlifts (55/35)

20 Burpee Box Jump Overs (24/20)

20 Knees To Elbows (sub = 10 sit ups + 10 scap pull-ups)

400m Run (should be ok to go outside! If not sub w/ 50 DUs)

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