Friday 8/31/18.... Strongman WOD

Incendia Strongman

WOD: For Time
         “PULL PUSH PULL PUSH PARTY”

21 Deadlifts
21 push ups
21 pull ups
100M Sled push

15 Deadlifts
15 push ups
15 pull ups
100M sled push

9 Deadlifts
9 push ups
9 pull ups
100M sled push

Thursday 8/30/18... SLAMBELL

Conditioning: SLAMBELL

     EMOM- 10
 ODD: 15 squats
EVEN: 15 ball slams

Rest 1 minute

     EMOM- 10
ODD: 10 KB swings
EVEN: 10 SDLHP

Wednesday 8/29/18 wllballs, dubs, sit ups

Conditioning: for time

     75 DUBS
     25 wallballs
     25 sit ups

     50 DUBs
     25 wallballs
     25 sit ups

     25 DUBS
     25 wallballs
     25 situps

Tuesday 8/28/18,,,,, Power cleans

#1. Strength: power cleans- 3-3-3-3

#2. Conditioning: 5 rounds for time

       7 Cleans
        30 air squats
       7 HSPU

Monday 8/27/18.... Bench Press

#1. Strength: Bench press 6x5

#2. Conditioning: 4 rounds for time

     Row 30 calories
     30 Abmat sit ups
     30 KB swings

Sunday 8/26/18....#1. Strength. Bent over rows

#1. Strength: bent over rows 10-8-6-4

#2. Conditioning: 10 rounds for time

       3 deadlifts
       6 pull ups
       12 push ups
        24 DUBs

Saturday 8/25/18....Box Squats

#1. Strength: Box squats 6x3



#2. Conditioning: one time through

     25 back squats
     25 back extensions
     100 sit ups
     25 back extensions
     25 back squats


#3. Mini Flight Simulator...... 5-10-15-20-25-20-15-10-5

     unbroken DUBS


FROM KETO CONNECT

OLIVE OIL CAKE

COURSE: DESSERT 

KEYWORD: OLIVE OIL CAKE 

PREP TIME: 10 MINUTES

COOK TIME: 30 MINUTES

TOTAL TIME: 40 MINUTES

SERVINGS: 8 SERVINGS

CALORIES: 339 KCAL

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INGREDIENTS

• 1 cup olive oil
• 3/4 cup Coconut flour
• 3/4 cup erythritol
• 6 large eggs
• 2 tsp Baking powder
• 1 1/4 tsp Baking Soda
• 2 tsp vanilla extract
• 1/4 tsp Pink Salt

INSTRUCTIONS

1. Combine all dry ingredients in a bowl and set aside.
2. Beat eggs to 3 times the volume in another bowl.
3. Add olive oil, and vanilla extract to eggs and combine.
4. Slowly add the dry ingredients into the wet as you combine.
5. Pour into a greased spring form pan (we used a 9 inch pan).
6. Bake at 350 for 30 minutes (edges will have browned).
   

RECIPE NOTES

Net Carbs: 2.5g

Friday 8/24/18...... Row/ thrusters

Conditioning: Row 1000 meters

     EMOM-1 thruster

     * every minute get off the rower and do 1 thruster the first minute, 2 thrusters the second minute..... until you Row 10000 meters

thursday 8/23/18... Back squat then AMRAP

Strength: Back squats 5x3



Conditioning: AMRAP- 12

12 goblet squats (53/35)
24 DB Snatch
Run 200

Wednesday 8/22/18..... Jake the Snake

Conditioning for time 10 rounds

10-9-8-7-6-5-4-3-2-1
     Jerks

1-2-3-4-5-6-7-8-9-10
     Power cleans

Cash out: 200 dubs for time
     Each break = 20 sit ups

Monday 8/20/18.... Floor press

#1. Strength: floor press  10-8-6-4-2
       Adding weight each round


#2. Conditioning: 5 rounds for time

       5 Bench press
       10 renegade rows
       15 TTB
       200 meter row

Sunday 8/19/18...... Jerry Swinger

Conditioning


30 KB swings
30 Wallballs
60 Dubs
30 Wallballs
30 KB swings

Friday 8/18/18.... deadlift day

Conditioning

3 rounds-
     7 deadlifts
     10 Wallballs

Run/ Row 400

3 rounds-
     5 deadlifts
     10 Wallballs

Run/ Row 400

3 rounds
     3 deadlifts
     10 Wallballs

Thursday 8/16/18....pull ups

Strength: 3 attempts max strick pull ups

Conditioning: 8 rounds for time

3 ground to overhead w/ plate
6 pull ups
9 GHD sit ups
12 calorie row

Wednesday 8/15/18.... Back squats

#1 strength: Back squats 5x5

#2. Conditioning: 4 rounds for time

200 meter farmers walk
5 Front squats
10 slamballs
20 Dubs

Monday 8/13/18

From HQ

For time:
 100 - meter walking lunge
100 push ups
100 medball clean (20/14)
100 pull ups
100 - meter walking lunge

Sunday 8/11/18.... Bench press

#1. Bench press:  1-10-1-20-1-30

* 1 heavy, 10 light, 1 heavy, 20 light, 1 heavy, 30 light


#2. Conditioning for time:

20 Wallballs
40 Bent over rows

 20 Wallballs
40 pull ups

20 Wallballs
40 snatches

20 Wallballs
40 KB swings

Thursday 8/9/18....” Deadpool”

Conditioning: every 3 minutes x 7 Rounds


     21 Abmat sit ups

     21 medball jumps

     7-6-5-4-3-2-1 deadlifts

* first round = 21 sit ups, 21 medball,7 deadlift
 Second round = 21 sit ups, 21, medball, 6 deadlift

Wednesday 8/8/18 Clean & Jerk

#1. Strength: EMOM- 10
     1 clean & jerk


#2. Conditioning: 4 rounds
     AMRAP- 3

     Row 500/400
     Max clean&jerks

Rest 2 minutes

Tuesday 8/7/18..... GHD sit ups and DB snatch

AMRAP-15

   21 GHD sit ups
   14 Db snatches

Monday 8/6/18.... Barbed wire

Conditioning: Barbed wire

     4 rounds for time

Run 400
20 pull ups
30 push ups
40 AB mat sit ups
50 squats

Saturday 8/4/18.....front squat, stone to shoulder, press

Conditioning: 10 rounds for time

5 front squats
4 stone to shoulder
3 strict shoulder press

Friday 8/3/18... #1. Back #2. Renegade rows, swings, DUBS

#1. Bent over rows: 5x6

#2. Conditioning: 5 rounds for time


     21 DUBS

     15 KB swings

     9 Renegade rows

3.78 from 367 votes

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Fat Head Pizza - The Holy Grail

Fat Head pizza is the NUMBER ONE recipe for the entire site. If you only ever try one low-carb recipe, this is it. It has won over many traditional pizza lovers who are never going back. See the conversion below to see how to make these using almond flour or coconut flour.

 Course Coconut Flour Recipes, Dinner, Lunch, Lunch boxes

 Cuisine Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Wheat Free

 Keyword Keto pizza

 Prep Time 10 minutes

 Cook Time 20 minutes

 Total Time 30 minutes

 Servings  slices

 Calories 203 kcal

Ingredients

• 1 3/4 cups pre shredded/grated cheese mozzarella is the best or Edam/mild cheese
• 3/4 cups almond meal/flour
• 2 tbsp cream cheese
• 1 egg
• pinch salt to taste
• 1/2 tsp dried rosemary/ garlic or other flavourings optional
• your choice of toppings such as pepperoni peppers, cherry tomatoes, olives, ground/mince beef, mushrooms, herbs etc

Metric grams - US measurements

Instructions

1. Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
2. Stir then microwave on HIGH for another 30 seconds.
3. Add the egg, salt, rosemary and any other flavourings, mix gently.
4. Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape (see photos above). Remove the top baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.
5. Make fork holes all over the pizza base to ensure it cooks evenly.
6. Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.
7. To make the base really crispy and sturdy, flip the pizza over (onto baking paper/parchment) once the top has browned.
8. Once cooked, remove from the oven and add all the toppings you like. Make sure any meat is already cooked as this time it goes back into the oven just to heat up the toppings and melt the cheese. Bake again at 220C/425F for 5 minutes.

Recipe Notes

Fat Head pastry can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp) coconut flour.

Chocolate Peppermint Cheesecake squares

From Ditch the Carbs

No Bake Chocolate peppermint Cheesecake Squares

Easy sugar free and gluten free recipe for no bake chocolate peppermint cheesecake squares. Perfect for when you want a low-carb sweet treat, but with portion control taken care of.

 Course Cakes and desserts, Sweet treats

 Cuisine Gluten Free, Grain free, Keto, LCHF, Low Carb, No Sugars, Wheat Free

 Keyword Keto cheesecake

 Prep Time 20 minutes

 Total Time 20 minutes

 Servings  squares

 Calories 154 kcal

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Ingredients

Chocolate Cheesecake Base

• 1 stick butter melted
• 2 cups almond meal/flour
• 1/2 cups cocoa unsweetened 
• 1 cup desiccated/shredded coconutunsweetened 
• 2 tbsp granulated sweetener, of choice or more, to your taste 
• pinch salt

Peppermint Cheesecake Filling

• 1/2 lb cream cheese full fat **
• 1 stick butter melted
• 1/2 tsp peppermint essence or more, to your taste
• 1/8 tsp green colouring (optional)
• 3 tbsp granulated sweetener, of choice or more, to your taste 
• pinch salt

To Decorate

• 1.8 oz 90% chocolate to drizzle

Metric grams - US measurements

Instructions

Chocolate Cheesecake Base

1. Mix all the ingredients together. Press into a 33cm x 22cm (13 " x 9") dish lined with baking parchment.
2. Place in the fridge to cool and harden whilst you make the peppermint cheesecake filling.

Peppermint Cheesecake Filling

1. Cut the cream cheese into a few pieces to make it easier to mix.
2. Add the melted butter and all other ingredients to the cream cheese. I use my stick blender with the blade attachment. It makes for a smooth lump free cheesecake filling. You may wish to add all the ingredients to a food processor and pulse until smooth.
3. Spread and smooth the peppermint cheesecake filling over the cooled chocolate base. Place in the fridge to cool.

To Decorate

1. Melt the 90% chocolate in the microwave or stove top. Drizzle over the cooled peppermint cheesecake filling in swirls, zig zags or wavy lines.
2. I cut mine into 4 rows by 7 rows to create 28 squares.

Recipe Notes

** You must use the full fat, solid cream cheese. The soft, spreadable cream cheese will NOT set.

Nutrition Facts

No Bake Chocolate peppermint Cheesecake Squares

Amount Per Serving (1 square)

Calories 154Calories from Fat 141

% Daily Value*

Total Fat 15.7g24%

Total Carbohydrates 3.9g1%

Dietary Fiber 1.8g7%

Sugars 0.9g

Protein 2.9g6%

* Percent Daily Values are based on a 2000 calorie diet.

Thursday 8/2/18.... deadlift then row/ Wallballs

#1. Strength: Deadlift: 10-8-6-4-2

#2. AMRAP- 2:30

     Row 10/8 calories
     Max Wallballs
     Rest 1 minute

* continue until you have reached 150 Wallballs