Relentless Benchmark: “All In Place”
3 rounds:
45 Lunges
30 Push Ups
15 Burpees
Score: Time Completed
RX KB Wt: 25#/35#
To see how Coach Karen would execute this WOD go HERE!
Beauty-Strength…
I’m not trying to point out the amazing sport of crossfit and all its benefits here, I do that in my daily actions. I want to amplify the message in this video. If you have a teenage girl, PLEASE let her watch this because every word in it is true. I was unable to figure out how to embed this video, but its worth checking out!
http://community.crossfit.com/video/beauty-strength
Monday Relentless
Run 400m
3rds:
21 Push Press
12 Suitcase DL
400m Run (Post 3rds)
Score: For Time/10min Cut off
RX KB Wt: 25#/35#
To see how Coach Karen would execute this, go HERE!
Breakfast Bars
1 ¼ cup blanched almond flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
¼ cup grapeseed oil
¼ cup agave nectar
1 teaspoon vanilla extract
½ cup shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup almond slivers
¼ cup raisins
- In a small bowl, combine almond flour, salt and baking soda
- In a large bowl, combine grapeseed oil, agave and vanilla
- Stir dry ingredients into wet
- Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
- Grease an 8×8 baking dish with grapeseed oil
- Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
- Bake at 350° for 20 minutes
- Serve
Makes 12-16 bars
Stolen From HERE!
Stuffed Dates
Stuffed Dates
- 1 cup pistachio nuts, shelled
- ¼ cup orange juice, freshly squeezed
- 1 teaspoon orange zest
- 1 pinch celtic sea salt
- 20 large dates
- In a food processor
, pulse pistachios, orange juice, orange zest and salt
- With a sharp knife, make a slit on one side of each date and remove the pit
- Push a teaspoon of pistachio paste into each date; gently squeeze closed so that filling spills over
- Serve
Makes 20 stuffed dates
Stolen From HERE!
