Sunday 3/6/16....Crossfit games Open 16.2

Crossfit Games Open 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

Healthy avocado brownies from the Healthy Maven

HEALTHY AVOCADO 

BROWNIES

Cook time:  25 mins

Total time:  35 mins

Serves: 16 brownies

Ingredients

• 1 large avocado
• 1/2 cup unsweetened applesauce
• 1/2 cup maple syrup
• 1 tsp vanilla extract
• 3 large eggs
• 1/2 cup coconut flour
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp sea salt
• 1 tsp baking soda

Instructions

1. Preheat oven to 350 degrees F.
2. In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.*
3. Add these ingredients to a large bowl and whisk in eggs.
4. Add in coconut flour, cocoa powder, sea salt and baking soda and stir until well-combined.
5. Grease an 8 x 8 inch baking dish with coconut oil and add batter.
6. Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).
7. Allow to cool for 20 minutes before cutting into 16 brownies.
8. Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.

Notes

*You can also mash these together by hand but make sure that you mash it up very well and there are no clumps.

Saturday 3/5/16... #1. Trap bar Farmers walk EMOM - 10 Bench + sit ups / Deadlift + push ups

#1. Strength: Trap bar farmers carry
     *25 meters for max load

#2. EMOM - 10
     7 Bench Press @65%
     15 sit ups

#3. EMOM - 10
     7 Deadlift
     15 push ups

friday 3/4/16.... Back squats

#1. EMOM - 10 (alternating)
     20 air squats
     :30 second single jumps

#2. 4 Rounds for time
     15 back squats
     200 meter run

#3. Max effort plank hold
     * push up position

Thursday 3/3/16...Painstorm Tabata

Painstorm Tabata w/1 minute rest btw exercises

Deadlift

Ball slams

HSPU

Pull ups

Dips

Wednesday 3/2/16.... Row, press, power cleans

1. Power Conditioning: 5 RFT

   12/10 calorie row - all out - rest as needed btw sets

2. Strength
   EMOMx10: 3 Strict Press

3. Barbell Conditioning
   25 Power Cleans, 155/105

4. Midline Conditioning
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

Tuesday 3/1/16...."Kelly"

Conditioning: 5 rounds

     Run 400
     30 wallballs
     30 box jumps

from paleo grubs:

The Best Homemade Ranch Dressing Ever

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Ingredients

1. 1/2 cup Paleo mayo (see below)
2. 1/2 cup coconut milk
3. 1/2 tsp onion powder
4. 1 tsp garlic powder
5. 1 tsp dill
6. Salt and freshly ground pepper, to taste

Instructions

1. Whisk all ingredients together to combine. Season with salt and pepper to taste. Store in an airtight container in the refrigerator for up to a week.

Mayo recipe

1. 1 egg, room temperature
2. 2 tbsp lemon juice or apple cider vinegar
3. 1/2 tsp salt
4. 1/2 tsp dry mustard
5. 1 cup light olive oil*
6. In a tall glass (if using an immersion blender) or a blender, place the egg and lemon juice. Let come to room temperature, about one hour. Add the salt and mustard. Blend ingredients. While blending, very slowly pour in the olive oil. Blend until it reaches desired consistency. Store in the refrigerator for up to a week.
7. *It’s important to use a light olive oil, not full flavor, for mayonnaise. You could also use almond or walnut oil instead.

By Rebecca Bohl (PaleoGrubs.com)