Saturday 6/30/18..... Bench, Pull up

#1. Strength: Bench press
       10-8-6-4-2 adding weight

#2. AMRAP-15

       3 Bench press ( heavy)
       5 pull ups
       7 KB swings

Friday 6/29/18...... the chief

The Chief

5 rounds:

AMRAP-3
3 power cleans
6 push ups
9 squats

* rest 1 minute after each round

Thursday 6/28/18.... HELEN

           HELEN

3 rounds for time:

12 pull ups
21 KB swings
400 meter run

Wednesday 6/27/18... run, bench, renegade row, sit up

Conditioning: 5 rounds for time

200 meter run
10 bench press
10 renegade rows
20 weighted sit ups

Tuesday 6/26/18..... Bench press

#1. Bench press 4x3

#2. Conditioning: 4 rounds

In 2 minutes- Row 20 calories
* in remaining time AMRAP burpees

Rest 2 minutes

Monday 6/25/18... Back squats

 #1. Strength: Back squats - 5-5-3-3-1-1

#2. Conditioning: 8 Rounds for time

       6 Back squats
       6 Pull ups
       60 single unders

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Paleo Strawberry Shortcake

prep 10 mins

cook 35 mins

total 45 mins

author amber

yield 12

Enjoy a favorite & Classic Strawberry Shortcake dessert in a healthier way that you can feel great about enjoying. Paleo focused, gluten free, & dairy free.

Ingredients

Shortcake

• 6 Eggland's Best Eggs
• 1/2 Cup Pure Locally sourced Honey (if you don't have any 100% Pure Maple Syrup is a good substitute)
• 1/2 Tablespoon Pure Vanilla Extract
• 1/2 Cup Melted Cold Pressed Virgin Coconut Oil
• 1/2 Cup coconut flour
• 1/2 Teaspoon salt
• 1/4 Teaspoon baking soda

Macerated Strawberries

• 10 Large Hulled and sliced strawberries
• 1 Tablespoon Local Honey (again Maple syrup can be used for a substitute)
• 1/2 Tablespoon Lime Juice

Instructions

Shortcake

1. Preheat oven to 350 degrees
2. Mix wet ingredients until smooth
3. Add in dry ingredients and mix until combined
4. Pour into greased 8 X 11 baking dish.
5. Bake for 35 minutes or until golden
6. Remove from Oven and allow to cool completely
7. Slice and serve with Macerated Strawberries and Coconut Whipped Cream.

Macerated Strawberries

1. Slice Strawberries and put into bowl
2. Add Honey and Lime Juice and stir
3. Allow to sit while cake is baking and cooling.
4. Before serving mash with Pastry masher.
5. Drizzle over cake and top with Coconut Whipped cream.

No Bake Strawberry Shortcake Bars

from Bakerita

4.5 from 2 votes

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Strawberry Shortcake Bars (Gluten Free, Paleo + Vegan)

 Servings 16 bars

 Author Rachel Conners

Ingredients

For the crust

• 3/4 cup raw cashews
• 1/4 cup almond flour
• 4 pitted Medjool dates
• 2 tablespoons coconut oil
• ¼ teaspoon kosher salt

For the cheesecake

• 2 cups raw cashews soaked in cold filtered water for at least four hours or preferably overnight (see Notes)
• ½ cup canned coconut milk shaken
• ¼ cup coconut oil melted and cooled (use refined coconut oil if you want no coconut flavor)
• ⅓ cup pure maple syrup
• 2 tablespoons fresh lemon juice
• 1 tablespoon vanilla extract or 1 teaspoon vanilla bean powder
• 2 cups strawberries halved

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Instructions

1. Line an 8x8” pan with parchment paper and grease well with coconut oil. Set aside.
2. Add the cashews, almond flour, pitted dates, coconut oil and salt to a food processor or high-powered blender and pulverize until it comes together into a sort of sticky dough, with small bits remaining. Don’t over process, or it’ll turn into nut butter! Press the date dough evenly along the bottom of the prepared pan.
3. In the same food processor or high-powered blender (no need to wash between - I used my Vitamix, but most powerful blenders should do the job), combine all of the filling ingredients except the strawberries and blend for about 2 minutes, or until the mixture is silky smooth and creamy. Scrape down the sides as necessary. You may need to add a bit more coconut milk or lemon juice to get it to blend smoothly if your blender isn’t super high-powered.
4. Once it’s smooth, taste the mixture and adjust the sweetness/tartness levels, if desired.
5. Pour the filling into the prepared pan over the crust. Smooth out the top and tap the pan hard against the counter a few times to release any air bubbles. Press the strawberry halves into the bars.
6. Place in the freezer to firm up for at least 3 hours before cutting. I recommend running your knife under hot water to warm it up before cutting the bars with the still-hot (dried) knife. Let them thaw at room temperature for 10-15 minutes before serving.
7. Store leftovers tightly wrapped in the freezer.

Recipe Notes

You can also pour boiling/very hot water over the cashews and let them sit for about an hour if you want to speed up the process - it won't be quite as creamy as soaking for longer, but it will do the trick!

Sunday 6/24/18....... partner chipper

One partner working at a time:

2000 meter row

150 Wallballs

100 shoulder to overhead

150 squats

100 Hang power cleans

150 dubs

100 deadlifts

* work should be split evenly and no more than 25 reps consecutively

Saturday 6/23/18...15.5 open WOD

CrossFit 15.5 is as follows:

For Time:

27 Calorie Row

27 Thrusters (95lbs/65lbs)

21 Calorie Row

21 Thrusters (95lbs/65lbs)

15 Calorie Row

15 Thrusters (95lbs/65lbs)

9 Calorie Row

9 Thrusters (95lbs/65lbs)

NOTE: No Time Cap!

Friday 6/22/18...Bench press

Strength: Bench Press - 10-8-6-4-2 adding weight, then amrap empty bar


4 Rounds:

Bike 30 calories or Run 400m

20 Wall Balls (20/14)

15 Pull-Ups (rd 1/2) 15 TTB (rd 3/4)

Thursday 6/21/18 Squats

Conditioning:


50 DU’s (100 singles)

400m Run

50 Back Squats (95/65)

50 DU’s

400m Run

50 Front Squats (95/65)

Wednesday 6/20/18.... shoulder press

21-18-15-12-6-3

Sumo deadlift high pulls

Shoulder press

Cash out: 200 meter farmers walk

Tuesday 6/12/18..... power cleans

#1. Power cleans- 3-3-3-3-

#2. 4 rounds for time:

     10 power cleans
     12 slamballs
     10 shoulder to overhead
     12 slamballs
     Run 200

Monday 6/11/18.... Rowing Michael

Strength: Back squat 4x4

Conditioning: 3 rounds for time

Row 800
50 GHD sit ups
50 Back extensions

Thursday 6/7/18..... Deadlifts + DUBS

DUBS

60-50-40-30-20

Deadlifts

15-12-9-6-3

* do 20 push-ups after each round

Wednesday 6/6/18......Holleyman

       Holleyman

30 rounds for time:

5 Wallballs
3 Handstand push ups
1 Power lean

Tuesday 6/5/18.... goblet squats and pull ups

10 rounds for time:

10 goblet squats ( AHAP )

10 pull ups

Sunday 6/2/18... #1. Strength, #2. Snatch, high pulls, pull ups, farmer carry

#1. Strength- Box squats

#2. Conditioning: 7 rounds for time

       7 Snatches
       7 high pulls
       7 pull ups
       Farmer walk 100 meters