Tuesday, March 26, 2013

Raw Cashew Cheesecake

My comments are in Italic

Crust

* I would double this, but I loved the crustJ*
1/2 cup raw pecans (pecans don't require soaking) – I used Macadamia NutsJ YUM!
a little more than 1/2 cup soft pitted dates - until it looks good and sticks together
1/4 cup raw flaked coconut
tiniest pinch of sea salt

Filling


3 1/2 cups raw cashews (soaked & drained)
2/3 cup agave nectar
2/3 cup extra virgin coconut oil
2/3 cup fresh lemon juice
2 teaspoons vanilla extract or 2 vanilla beans, scraped

Begin by soaking the nuts ( I soaked them until I was finished with the crust). After they've finished soaking, prepare the crust. In the bowl of a food processor, chop the dates, nuts, coconut and sea salt. Process until it holds together when you press it between two of your fingers. Set aside. Begin the filling by slightly warming the coconut oil in a bowl of warm water (it melts at 77 degrees). Add the cashews, coconut oil, agave, lemon juice and vanilla into the pitcher of a blender, and blend well (until completely smooth). Blend a little more, just to be safe.

Press the crust evenly into the bottom of an 8-inch spring form pan (don't go up the sides). Pour the filling on top and freeze for 4 hours, or over night. To serve, let the cheesecake thaw (we would eat it right out of the freezer, I don't think you need to thaw)for about 30 minutes, and cut into small slivers.

serves 16

Tuesday, March 26th

Strength

None

WOD

4 Rounds
2 Lap Sled Push 70/45
20 T2B
20 Good Mornings 95/65
100 Sandbag Carry

Then...
8 Round Tabata
Air Squats
Push-ups
Double Unders

Monday, March 26th

 

Strength

Find a heavy 2 reps, then on the minute for 6 minutes.

WOD

12 Minute AMRAP
Turkish Get-ups 30/20
C2B
Lateral Box Jumps 24/20

*Start with 3 reps then every round add 3 more reps. Example: 3..6..9..12...

Friday, March 22, 2013

Friday, March 22nd

Strength

5 Minutes, Every 30 Seconds 2 Strick Pull-ups

WOD

10-9-8-7-6-5-4-3-2-1
Barbell Lunge 135/95
Power Clean

Thursday, March 21, 2013

Thursday, March 21st

video

 

Strength

15 Minute Pull-up Work

WOD

Partner WOD
Teams of 2: (one partner at a time)

4 Minute Max 100m run

Rest 1 Minute

4 Minute Max Pull-ups

Rest 1 Minute

4 Minute Max SDHP 95/65

Rest 1 Minute

4 Minute Max Calories on Rower/Bike

Wednesday, March 20th

 

Strength

Power Cleans add 5lbs to last weeks: 6,4,2,2,2

WOD

3 Rounds
Max Roatating Med Ball Push-ups
Run 200m

Then
3 Rounds
1 Med Ball Drag
45 Seconds Max Wall Ball

Then
6 Minutes with a partner
45 Second Plank
Max Double Unders

Tuesday, March 19, 2013

Tuesday, March 19th

 

Strength

Back Squat 3x5


WOD

50 T2B
40 Ring Dips
30 Front Squats
20 Burpees
10 Muscle-ups

Monday, March 18, 2013

Spring Break Hours - Week of March 25-29

We will have no 12pm or 4:30pm classes March 25th through the 29th.

Monday, March 18th

Strength

Find a heavy 3 reps in Front Squat and Deadlift
Then every 45 seconds alternating 2 Front Squats and 2 Deadlifts

WOD

500m/400m/300m/200m/100m Row
or
600m/500m/400m/300m/200m Run
or
.75 mile/ .6 mile / .5 mile/ .4 mile Bike

Pass Thoughs 25/20/15/10/5

Friday, March 15, 2013

Friday, March 15th

Strength

Power Clean 4x2, add 5lbs to last weeks weight

WOD

Max Reps in 5 Minute
PT 1 - 15 Jumping Air Squats
PT 2 - Max Push-ups

Rest 2 Minutes

Max Reps in 6 Minutes
PT 1 - 15 Cal. Row
PT 2 - Max DU

Rest 3 Minutes

Max Reps in 5 Minutes
PT 1 - 15 KB Swings 53/35
PT 2 - Max Burpees

Thursday, March 14, 2013

Breakfast Cupcakes

CrossFit Kitchen for Kids

by Shirley Brown and Alyssa Dazet
Sweet Cheeks Headquarters

Ingredients


8-9 eggs
2 small tomatoes
1 avocado
1-2 spoonfuls of pre-made salsa
Sprinkle of lime juice
Salt and pepper to taste


Directions

  1. Preheat oven to 350 F.
  2. Coat a muffin tin with cooking spray or butter.
  3. Beat eggs, salt, pepper and a bit of water in a bowl until well beaten.
  4. Fill each egg cup 2⁄3 full and bake for 15-17 minutes, until the eggs are firm.
  5. While the eggs are baking, slice the tomatoes into rings, making sure to remove the cores.
  6. Core an avocado and put it into a small bowl. Mash it up with a fork up and add salt, salsa and lime juice.
  7. When the eggs are cooked, remove them from the pan and plate each egg on top of a tomato slice. Top with guacamole frosting.

Thursday, March 14th

Morning Crew in Sync:)

 

Strength

1 Handstand on the Minute for 10 minutes, adding 1 each round.

WOD

"Jackie"
Row 1000m
30 Thrusters 45#
30 Pull-ups

Wednesday, March 13, 2013

Wednesday March, 13

What a beautiful day to start our new 5:30pm Wednesday class...Way to get after it everyone!!

Tuesday, March 12, 2013

Tuesday, March 12th

I had some other great pictures but Brayden wanted me to use this one because he was in it:)

 

Strength

Deadlift 5x3
Hang Clean 5x1

WOD

5 Rounds
400m Run/ 300m Row/ 1/2 mile Bike
15 Ring Push-ups

Then 3 minutes of max Sit-ups

Monday, March 11, 2013

Monday, March 11th

Strength

Misc for 15 minute

WOD

For Time:

10 Double-Unders
5 Muscle-ups
20 DU
4 MU
30 DU
3 MU
40 DU
2 MU
50 DU
1 MU

Friday, March 8, 2013

Friday, March 8th

Strength

Find a heavy 2 reps Push Press, then OTM for 10 minutes 2 Push Press

WOD

2 Rounds

2 minutes max calorie row/bike

Rest 2 minutes

2 minute AMRAP
5 Thrusters 95/65
5 Power Cleans

Rest 2 Minutes

Thursday, March 7, 2013

Thursday, March 7th

Great job ladies:)

 

Stregnth

None

WOD

"Holden's Birthday WOD"
(You can thank him:) This is his creation)

1 Round for Time
10 Thrusters 135/95
20 Wall Balls 20/14
30 Push-ups
40 Pull-ups
50 Box Jumps 24/20
40 KB Swings 53/35
30 KB Snatches 53/35
20 Ball Slams 20/14
10 Power Cleans 135/95
800m Run

Wednesday, March 6, 2013

Wednesday, March 6th

 

Strength

5x3 Front Squats

WOD

10 Minute AMRAP
5 HSPU
7 T2B'
9 Air Squats
100m Sprint

Class Time Changes Effective March 8th, 2013

Hi Guys,

Rushing for the bus, but I wanted to let everyone know that due to demand we are going to be making some adjustments to two of our class times starting Friday March 8th. We are eliminating the 6:45pm class on Friday evenings and instead adding an additional 5:30pm class on Wednesday Evenings.

In addition, if we make the state championship game on Friday we will be cancelling the evening classes so everyone can come support the girls. If this happens we will still have our 5:45am class and noon class.

Hope to see you guys at the game and if not I am looking forward to getting back into the gym with everyone on Monday! 

Tuesday, March 5, 2013

Tuesday, March 5th

Loving the no cardio day:)

 

Strength

Power Clean 8, 6, 4, 2, 2,2
*add weight each round until you get to 2

WOD

21-15-9
Pull-ups
Wallball
Deadlift 135/95

Monday, March 4, 2013

Monday, March 4th

Sheri conquering box jumps during a WOD:) Nice job Lady!!


Tom conquering the Lazyboy after today's WOD:) Way to finish strong Tom!

 

Strength

10 minutes find 1RM then 3x3 at 85%

WOD

Row 2000m / 1000m / 500m
or
Run 1600m / 800m /400m
or
Bike 2 miles/ 1 mile / 1/2 mile

Between each round 20 Med. Ball K2E

Friday, March 1, 2013

Friday, March 1st

Support our Girls Basketball Team!

 
Saturday, March 2nd at 6pm in the High School Gym
These dedicated, determined, and hardworking girls take on the last team standing in their way of the State Tournament at Gill Coliseum. Let’s show them our support and fill the gymJ Good Luck Ladies! ~Bethany
 
 

Strength

10 Minute Muscle-up Work

WOD

"Filthy Fifty"
50 Box Jumps 24/20
50 Jumping Pullups
50 Kettle Bell Swings 35/18
50 Walking Lunges
50 Knee to Elbow
50 Push Press 45/25
50 Air Squats
50 Push-ups
50 Double Unders