Thursday, February 28, 2013

Thursday, February 28th

Welcome Melissa! Great job:)

Strength

2 RM Snatch Grip DL

 

WOD

800 m run
10 Over The Bar Burpee Box Jumps
20 Sledge Hammers (Right)
30 Pistol Squats (15 R/15 L)
20 SH (Left)
10 OTB Burpee BJ
800 m Run

Wednesday, February 27th

"THE LADIES"  kicking butt and taking names:)

Strength

None

WOD

10 minute AMRAP
135/96
9 DL
6 Hang Power Clean
3 Front Squats
200 m run

Tuesday, February 26, 2013

Tuesday, February 26th

Happy Birthday Tammy! See even when you don't tell us we still plan a great Birthday WOD:)

Strength

3 Rounds (2 min. rest between each round)
Max Push-ups (Reps)
Max L-Sit  Hold

WOD

50-40-30-20-10

Wall Ball (20/14)
Sit-Ups
KB SDHP (53/35)

Monday, February 25, 2013

Friday, February 22, 2013

Friday, February 22nd

Great Job Everyone:)

New Years Challenge Final WOD:

"Helen"
400m Run
21 KB Swings (53/35)
12 Pull-ups

Thursday, February 21, 2013

Thursday, February 21st

Crossfit Marriage Counseling:)

Monther, Son Bonding:)
Day 28 of the New Years Challenge:

Strength

2 Back Squats on the minute for 6 minutes

WOD

3 Rounds for Time

10 Back Squats 135/95
15 Jerks

Wednesday, February 20th

Day 27 of the New Years Challenge:

Strength

2 Rounds of Hang Clean 8/6/4/2 add lbs each round

WOD

50 m Sandbag Carry

Then 3 Rounds
10 SDHP 95/65
10 Over the Bar Burpee

50 m Sandbag Carry

Tuesday, February 19, 2013

Tuesday, February 19th

Thanks Sheri for sharing your new magazine:) I can't wait to get a subscription...it had some great recipies!

Day 26 of the New Years Challenge:

Strength

Max Height Box Jumps

 

WOD

100 m Sprint

7 minute AMRAP
7 Wall Balls 25/20
7 Pull-up

Rest 3 minutes

100m Sprint

5 Minute AMRAP
5 DL 255/185
5 Ring Dips

Monday, February 18, 2013

Monday, February 18th

A BIG THANK YOU to Graysen, Holden, Isaak, Sheri, Steve, Theresa, and Tom! Without you our move would not have gone so smoothly:)  


Oh Sheri... you make such a great supervisor! I guess my pictures don't do your hard-work justice:)

Day 25 of the New Years Challenge:

Strength

OH Squats 5x3 (add 5lbs from last week)

WOD

3 Rounds for Time
15 Right One Arm Snatch (53/35)
15 PCV Sit-ups
15 Left One Arm Snatch (53/35)
15 T2B

Friday, February 15, 2013

Friday, February 15th

Friday...Sun...Workout...Can't Get Any Better!

Day 22 of the New Years Challenge:

Strength

Misc Day (pick your weakness)
15 minutes of
Gymnastic = Max Reps in 2:30 for 5 rounds
Weight = 7-5-3-5-7
Metabolic = 200m row/ .25 Bike / 100m Sprint rest 1 minute between rounds for 8 rounds

WOD

Tire Drags 4/3/2/1
Run 400/300/200/100
Turkish Get-ups 8/6/4/2 (53/35)

Thursday, February 14, 2013

Thursday, February 14th

One of newest members getting work done today at the noon class!! 
Great work Josh!!

Happy Valentine's Day!

Day 21 of the New Years Challenge:

Strength

On the minute for 6 minutes
2 Ring Dips, add 2 each minute

WOD

15 Thrusters (135/95)
Run 200m
20 Thrusters (95/65)
Run 400m
30 Thrusters (65/35)
Run 800m

Wednesday, February 13, 2013

Wednesday, February 13th

Day 20 of the New Years Challenge:

Strength

Deadlift 5,5,5,3,3,3

WOD

50 HSPU for Time
On the top of every minute 10 DU

Tuesday, February 12, 2013

Tuesday, February 12th

Holden's first muscle-up:) Way to go!
Day  19 of the New Years Challenge:

Strength

15 Muscle ups
or
3x5 Max Height Pull-ups
3x10 Ring Turnovers
3x8 Good Mornings
3x10 T2B
3x10 Hip Flexor (ball)


WOD

3 Rounds for Time
400m Run/ .5 mile Bike/ 500m Row
Max Dead Weight Pull-ups

Then
50 Hallow Rockers
50 Supermans
50 Plated Raises (25/15)

Monday, February 11, 2013

Paleo Stir Fry

Thank you Lisa for sharing:) I hear this is really good!

Monday, February 11th

Morning Crew there is hope the sun is coming back :)

Day 18 of the New Years Challenge:

Strength

OH Squats 5x3

WOD

"Isabel"
30 Snatches for time 135/95

Friday, February 8, 2013

Friday, February 8th

Day 15 of the New Years Challenge:

Strength

On the Minute for 6 Minutes
2 Ring Pulls... each minute add 2 pulls

WOD

12 Minutes Partner

400m Run
Bike (1/2 mile)
Row
Rest

Score = meters rowed

Then for time

Happy Birthday Bethany!
30 Thrusters (Barbell 95/65 - DB 55/35)
and
Happy Birthday Angela!
34 Box Jumps (30/24)


Thursday, February 7, 2013

Lemon Bars


These are very yummy! My whole family is in love:)

Ingredients(Topping):
  • 6 Whole Eggs
  • 1/2 Cup Raw Organic Honey
  • 1/2 Cup Coconut Oil
  • 1 Cup Lemon Juice (8 lemons)
  • Unsweetened Shredded Coconut

Ingredients (Crust):
  • 1 Cup of Raw Almonds
  • 1 Cup of Raw Macadamia Nuts
  • 1/4 Cup Raw Organic Honey
  • 1/2 Cup of Melted Coconut Oil
  • 2 Eggs

Process(Topping):
  1. Whisk your eggs, honey, and lemon juice together in a small sauce pan
  2. Place on your stove over medium/high heat and add coconut oil
  3. Stir until coconut oil melts and then continue stirring until the mixture thickens and starts to bubble
  4. Once thick, remove from the heat and place in a bowl in your refrigerator to cool

Process(Crust):
  1. Preheat your oven to 400 Degrees F
  2. Place your almonds and macadamia nuts in a food processor and blend until in small chunks, you do not want a flour consistency, you want little chunks
  3. In a mixing bowl, combine nuts with the honey, melted coconut oil, and eggs and mix well
  4. Grease an 8×12 inch baking pan, I used coconut oil and then spread your nut mixture over the entire pan
  5. Bake for 15-18 minutes or until your crust is done, it will pass the toothpick test
  6. Cool your crust completely before applying your topping
  7. Once your crust is cool, spread your lemon topping over your crust, sprinkle as much unsweetened shredded coconut as you want over the topping, and then return to the refrigerator or freezer, I like mine better frozen
  8. Keep it refrigerated or frozen until you serve it and then return the remaining to the fridge/freezer
  9. Enjoy

Thursday, January 7th


Day 14 of the New Years Challenge:

Strength

Snatch 10, 8, 6, 4, 2 go up in weight each set

WOD

10 Minute AMRAP

5 Right DB Snatches 55/35
5 Right Pistol Squats
10 DU
5 Left DB Snatches 55/35
4 Left Pistol Squats
10 DU

Wednesday, January 6th


Day 13 of the New Years Challenge:

Strength

None

WOD

12 Minute Tabata
Sit-ups
Push-ups
Box Jumps/Pistol Squat/Jumping Lunges/Jumping Air Squats

Wednesday, February 6, 2013

Slow Cooker Bacon Wrapped Apple BBQ Chicken


Thank you Angela!

Angela's comments:

I double or triple this recipe for my clan.  (I don't usually double the apples, though)  I also use homemade BBQ sauce.  Kids like it served on rolls. I eat mine with sautéed veggies.

Servings: makes 2 servings

Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes


Ingredients

  • 2 small boneless skinless chicken breasts
  • 4 slices bacon
  • 1/2 cup BBQ sauce (homemade or store bought)
  • 2 large apples, peeled and cur into small pieces
  • 2 tablespoons lemon juice

Directions

  1. Wrap each chicken breast in 2 slices of bacon and place in a slow cooker.
  2. Mix the BBQ sauce, apples and lemon juice and pour it over the chicken.

The BBQ sauce I make

1 can pure tomato sauce
2 T of red wine vinigar
1 T honey
1/2 T cracked black pepper
1 tsp white pepper
1 T chili powder
1/2 T chipolte powder
2 tsp sea salt
dash of garlic powder
*Spice to your taste

Chocolate Cookies

My boys liked these:) They are not the same as a regular cookie but they do the trick. When I make them again I would try adding: another egg, more honey, and more coconut oil.

Thank you Lisa for sharing!



What you will need:

  • 1 cup of coconut flour (you can find this at almost any health food store)
  • 1/2 cup of coconut oil
  • 3 tbs of raw honey
  • 4 eggs
  • 1/2 tsp of vanilla extract
  • 1/8 tsp of sea salt
  • 1/2 cup of shredded unsweetened coconut
  • 3/4 cups of gluten free chocolate chips (if you can not find gluten free you can use regular)


Directions:

  1. Preheat the oven to 375 degrees.
  2. Melt the honey and coconut oil together in the microwave for about 15 seconds.
  3. In a large bowl mix together the coconut oil, raw honey, eggs, vanilla extract and sea salt.
  4. Stir in the coconut flour, shredded coconut and chocolate chips.
  5. Line a baking sheet with parchment paper and roll out little tbs size balls of cookie dough. Place on the baking sheet and gently press down so they look pretty once baked :)
  6. Bake for 12-15 or until golden brown.

Healthy + Gluten Free Pizza with a Cauliflower Crust


Thank you Bobbie for sharing:)

Author: Eating Bird Food

Ingredients

1/2 head cauliflower (about 2 cups riced)
1 clove garlic, minced
1 cup part-skim shredded mozzarella cheese
1 egg, beaten
1 teaspoon basil
1 teaspoon oregano

Instructions


  1. 1.  Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper. (I used a Pampered Chef baking stone, which doesn't require any prep if it's seasoned.)
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor (I used my Vitamix) and pulse just until the texture is similar to rice. If you don't have a food processor or Vitamix, you can grate the cauliflower with a cheese grater or chop it.
  4.  Sauté cauliflower "rice" in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread dough out evenly over parchment paper (or stone) - about 1/4 to 1/3 of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don't want to weigh down the crust.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.

Tuesday, February 5, 2013

Tuesday, February 5th


Day 13 of the New Years Challenge

Strength

On the minute for 10 minutes
5 Med. Ball K2C/K2E/T2B
5 Max Height Box Jumps

WOD

5 Rounds for time
250 m Run
7 Power Cleans (135/95)
7 Back Squats (135/95)

Monday, February 4, 2013

Paleo Honey Sesame Chicken – Crock Pot


I made a huge pot full and we eat every bit! This is really good!

The Tools:

-6 qt. crockpot
-6-8 (ish) chicken thighs (approx. 2 lbs.) - I used breasts
-salt
-freshly ground black pepper
-1 small onion, diced
-3 cloves garlic, minced
-1 cup honey
-1/4 cup tomato paste
-1/2 cup coconut aminos (or gluten free soy sauce if you're not too strict)
-1/2 tsp red chili paste (red chili flakes would work, too)
-2 T arrowroot powder
-sesame seeds

The Process:

Plop your chicken in the bottom of the crockpot.  Sprinkle some salt and black pepper over the top.  Maybe like a teaspoon of each.  Or a half teaspoon-ish.  You know, whatever.

Mix together remaining ingredients except arrowroot powder and sesame seeds in a large bowl.  Then dump the mixture over the chicken.

Cook on LOW for 7-8 hours, or until chicken is thoroughly cooked through.  Remove a small amount of the liquid from the crockpot and mix in arrowroot powder until it is totally dissolved.  Add the liquid back to the crockpot and cook on HIGH for another fifteen minutes with the lid off to let the liquid thicken.

You could serve it over steamed cauliflower and broccoli but this is fantastic either by itself.  This recipe has a lot of liquid, so find your preferred way of using it.

Paleo Chewy Granola Bars


I only have tried them with dark chocolate and I love them:)

Ingredients:
  • 1 ½ cups Sliced Almonds
  • 2 cups finely Shredded Unsweetened Coconut
  • 1/3 cup Raw Sunflower Seeds
  • 1/3 cup Raw Pepitas (Shelled Pumpkin Seeds)
  • 1 Tbsp Brown Sesame Seeds
  • ½ cup Blanched Almond Flour
  • 1/3 cup extra virgin coconut oil, melted
  • ¼ cup unsweetened, natural Almond Butter
  • ¼ cup Honey
  • 1 tsp Vanilla Extract
  • ¾ tsp Baking Soda
  • 1 Tbsp Flaxseed Meal
  • 1½ Tbsp water
  • ¾ cup Mini Chocolate Chips or your favorite chopped dried fruit (optional)

  1. Preheat oven to 325F.  Grease a 9”x13” baking pan with coconut oil.
  2. Mix ground flax seed with water and let sit for 3-4 minutes.
  3. Pulse pepitas in a food processor a couple of times to break up to the size of sunflower seeds.
  4. Add coconut oil, almond butter, honey and vanilla to flax goop and mix well.
  5. Add almond flour and baking soda and stir to combine.
  6. Add slivered almonds, shredded coconut, pepitas, sunflower seeds, sesame seeds and chocolate chips or dried fruit.  Stir to combine.
  7. Spoon batter into prepared baking pan.  Spread out and flatten well with your hand or the back of a spatula.
  8. Bake for 22-23 minutes, until golden brown.  They will puff up slightly while baking, so immediately after removing from the oven, flatten the bars with the back of a spatula (or something else heat resistant and flat).
  9. Let cool completely in pan before cutting into bars (I actually like to refrigerate before cutting).  Cut into bars (I usually get 18-20) and wrap individual bars in plastic wrap for easy travel (optional).  I prefer to store these in the refrigerator.

Tacos with “Paleo Tortillas”


These are really good! I like them crunchy like a tostada, so cook them until golden brown. 

Ingredients:
2 cups almond flour (I use Bob’s Red Mill)
2 large eggs
1 tsp. oil
1/2 tsp. salt
taco toppings of choice (ground beef or chicken seasoned with taco seasoning (there are some great paleo one or have fun experimenting), lettuce, tomatoes, taco sauce or salsa, avocado, olives, onions, etc.)

Directions:

  1. Preheat oven to 350 degrees.
  2. Combine flour, eggs, oil and salt in a bowl and mix until well blended.
  3. Roll out balls of dough between two pieces of parchment paper to desired thickness (1/8″ thick or so). Remove top layer of parchment paper and place bottom layer with dough onto a baking sheet. (I put 3 tortillas on a sheet at a time.)
  4. Bake at 350 degrees for 6-10 minutes or until desired “crispness” is achieved.
  5. Enjoy!

BCF First Birthday Party!

Happy Birthday Brayden!







Monday, February 4th


Day 12 of the New Years Challenge:

Strength

OH Squat 10-8-6-4-2 add 5 to 10 pounds to every set

WOD

100 Double Unders
30 Pull-ups
30 Air Squats
30 Pull-ups
100 Double Unders

Friday, February 1st

Noon class enjoying Friday's weather!
Day 9 of the New Years Challenge:

Strength

3 Rounds
2 Front Squats and 1 Jerk

WOD

Max Thruster Reps in 6 minutes