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Wednesday September 16, 2015 CrossFit Stapleton- Denver, CO

Clean Eating with a Dirty Mind Book Review:

Frosted Oatmeal Breakfast Squares

Serves: 12 cookies
  • 1 cup (130 g) cashew meal (see Notes)
  • 1 cup (48 g) unsweetened coconut flakes
  • ¾ cup (90 g) golden flaxseed meal
  • 1 tablespoon plus 1 teaspoon coconut flour
  • 1½ teaspoons ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon fine-grain sea salt
  • ½ teaspoon baking soda
  • 5 tablespoons (2½ ounces/70 g) cold salted butter
  • ¼ cup (38 g) coconut sugar
  • ¼ cup (30 g) date sugar
  • 3 tablespoons raw honey
  • 1 teaspoon vanilla extract
  • 1 large egg, room temperature
For the frosting
  • ¼ cup (60 ml) melted coconut butter
  1. Adjust an oven rack to the middle position. Preheat the oven to 350°F (177°C). Line two baking sheets with parchment paper or nonstick baking mats; set aside. (Note: If working with one baking sheet, allow to completely cool between batches.)
  2. In a large mixing bowl, combine the cashew meal, coconut flakes, flax meal, coconut flour, cinnamon, nutmeg, salt, and baking soda. Stir together using a fork until well combined; set aside.
  3. Place the butter, coconut sugar, date sugar, honey, and vanilla in a separate medium-sized mixing bowl. Cream together with an electric mixer on low speed until combined, about 1 minute. Once combined, add the egg and increase the mixer speed to medium. Continue beating until smooth ripples appear on the surface, about 1 minute. Use a rubber spatula to scrape down the creamed butter mixture into the dry mixture and beat on low until combined.
  4. Place a 2-inch (5-cm) square-shaped cookie cutter or Wilton size B on a lined baking sheet and press the dough into it evenly, about halfway up the sides. (If working without a square cookie cutter, see Notes for other options.) Repeat with additional dough, leaving about 2 inches (5 cm) between cookies or 6 per sheet, the dough will rise and spread. Repeat the process until no dough remains. Bake each sheet separately for 10 to 12 minutes or until the edges and bottoms are golden brown. Remove parchment from the baking sheet and let cool.
  5. Once the squares are cool, spread the coconut butter across the top of each cookie using a butter knife and refrigerate for 20 to 30 minutes to harden and set. Store in the refrigerator for up to 3 days or freeze in a resealable plastic freezer bag. Let thaw for about 15 minutes or so before serving.
*To make your own cashew meal place 1 cup (155 g) of raw cashew pieces into the bowl of a high-powered food processor. Process until the cashews turn into a meal, 1 to 2 minutes depending on the food processor. Scrape down the bowl and continue to process as needed.

If you don’t have square cookie cutters, another method to form the squares is to roll a spoonful of dough into a 2-inch (5-cm) ball, press it down with your palm, and shape into a square. Or use a greased brownie pan. Press the dough into the slots and bake for 10 to 12 minutes or until the edges are golden brown.



A. Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

Time cap: 12 minutes



Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Strict Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B. Three rounds for time of:

20 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minutes



WOD 1 – AMRAP 6 Minutes:
5 Heavy KB Swings (heavier than usual)
10 Heavy DB Push Press (40/30)
20 V-ups
MZ: Sprint/RED

WOD 2 – AMRAP 12 Minutes:
Row 200m to start each round
Box Jumps
KB Swings (55/35)
3 (first round 3)….6 (second round 6)…9 (third round 9)…and so on for 12 minutes
MZ: Pace/Yellow

WOD 3 – For Time – 1 Round:
30 Pushups
20 DB Thrusters (30/20)
10 KB Sumo Deadlift High Pulls (55/35)
MZ: Sprint/RED

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