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Wednesday March 18, 2015 CrossFit Stapleton- Denver, CO

Coconut & Chocolate Protein Bars

These bars take about 30 minutes to make, but they taste amazing! They’re worth every step. I’ll be having 2 before my workouts this week.

See full article here: http://daily.barbellshrugged.com/coconut-chocolate-protein-bars/

What you’re going to need

For the “condensed milk”

  • 1 can of coconut milk.
  • 1 tablespoon of maple syrup.
  • 1 tablespoon of pure vanilla extract.
  • Pinch of salt.

For the cookie base

  • 1 and 3/4 cups of fine oatmeal. I grind old fashioned oats in my blender until they are the right texture.
  • 2 scoops of whey protein powder. Be careful, too much powder will make the dough too dry. Too little…your cookie dough will feel too wet.
  • 3 beaten eggs.
  • 1/4 cup of coconut oil or butter.

For the topping

  • 1 cup of dark chocolate chips or broken chocolate. I use 80% cacao.
  • 1/2 cup of pecans.
  • 1/2 cup of unsweetened coconut. I like a mix of shredded and flaked for varied texture.

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Method

Grease and line a 9 x 9 inch baking pan.

Mix together the coconut milk and maple syrup, heat in a small pan and allow to simmer until it thickens. This should take about 15 minutes. Add the vanilla and salt, then whisk.

While the milk is cooking, mix together the ingredients for the cookie base. This should form a soft dough. Press the dough evenly into the baking pan and then bake for about 15 minutes at 350 degrees, or until everything is golden brown.

When the cookie base is done, layer the coconut, chocolate chips and nuts on top and then pour the “condensed milk” all over. Bake for another 15 minutes and the allow to cool.

Hide a few in the fridge, or else you won’t have leftovers. These things are seriously delicious.

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CROSSFIT CLASSES:

Performance

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

Strict Toes to Bar x 5-8 reps @ 3111

 

B. Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

40 Double-Unders

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 

Fitness

A. Every 2 minutes, for 18 minutes (3 sets of each):

Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111

Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds

Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds

 

B. Every 4 minutes, for 20 minutes (5 sets):

Row 500 Meters

20 Jumping Lunges

20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 

BOOTCAMP RX CLASS:

WOD – AMRAP 15 Minutes
10 KB Swings (55/35)
10 Vups
10 KB Snatches (55/35) (sub DB)
10 Wall Balls (20/14)
10 KB Sumo Deadlift High Pulls (55/35)

MyZone: Pace/ Yellow

Rest 3 minutes.. then…

For Time:
100m Run
75 Squats
100m Run
25 Strict Press (30/20)
100m Run
75 Squats
100m Run

MyZone: Sprint/ Red

 

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