CrossFit PE WOD 4/13/12

Making Friday the 13th Lucky!

7 min. AMRAP

Rest 2 min.

7 min. AMRAP

7 Power Cleans 135/95

7 Front Squats 135/95

7 Bar Burpees



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CrossFit PE WOD 4/12/12

Snatch Practice

3 Rounds

30 Power Snatch

30 Wall Balls

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CrossFit PE WOD 4/11/12

12 Squat Cleans 135/95 lbs
25 Toes to Bar
9 Squat Cleans 135/95 lbs
20 Toes to Bar
6 Squat Cleans 135/95 lbs
15 Toes to Bar
3 Squat Cleans 135/95 lbs
10 Toes to Bar

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CrossFit PE WOD 4/10/12

20 Thrusters 95/65lbs
20 Pullups
60 Ab-Mat Situps
100 Walking Lunges
60 Ab-Mat Situps
20 Pullups
20 Thrusters 95/65lbs

 

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CrossFit PE WOD 4/09/12

1 RM Back Squat

1×20 BS at 75%

3 Rounds

Run

15 Pull ups

15 Box Jumps

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3 blonds and a baby… on the way.

Great to have Lily and her sisters in for a little Sunday WOD before the baby shower!

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CrossFit PE WOD 3/24/12

Run

10 min AMRAP

40 squats

25 kb swings

10 burpees

Run

10 min AMRAP

Run

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CrossFit PE WOD 3/23/12

1RM Power Clean

21-15-9

Squat Clean/Thruster 65/95

HR Push ups

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CrossFit PE WOD 3/22/12

Filthy 50


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A healthy….er cookie

If you got your butt out of bed early Monday morning you were rewarded with a cookie from Maris.  And if you didn’t, you MISSED OUT.  These are soooo good.  If you need a little treat, these are a good alternative to a regular cookie with refined sugar and flour.  Here it is, thanks Maris!

  • 1 1/2-2 c. almond flour (directions follow) (about 2 cups blanched, slivered almonds)
  • 2/3 c. almond butter or sunflower seed butter (or peanut butter, if you’re not feeling hardcore paleo)
  • 1/3-1/2 c. honey or maple syrup or agave
  • 1 “flax” egg (1 T. ground flax + 3 T. water) or 1 organic egg
  • 1/2 tsp. baking soda
  • 1+ tsp. salt
  • 1 tsp. vanilla extract
  • 3/4-1 c. chocolate chips
Preheat oven to 350 degrees.  If using a flax egg, mix together and set aside.
Turn your almonds into almond flour by pulsing them in the blender or food processor until a fine dust forms.  If you have an awesome blender, make sure not to over-blend and turn them into almond butter (unless you want almond butter, in which case go for it).  My little Cuisinart blender will just make flour, no matter how long I leave it running- it’s a blessing and a curse.
Put the almond flour, salt, and baking soda in a small bowl or container together and set aside.  You may want to make a little extra almond flour and reserve that as well.
In a medium bowl, mix together honey, almond butter, egg, and vanilla.  It helps to heat the honey in the microwave first (don’t burn yourself!).
Add the almond flour mixture to the wet ingredients about 1/4 of the mixture at a time, blending thoroughly.  If the dough is still thin after you finish, add more almond flour.  I used about 2 cups.  Fold in chocolate chips.
Roll the dough into 1″ balls and place on a lightly greased or nonstick cookie sheet at least an inch apart.  Bake for 8-12 minutes, or until top is lightly browned.  Cookies will deflate as they cool, so don’t look for a lot of ‘spreading’ as they bake.  Cool cookies on sheet for a minute or two, then transfer to a rack to finish cooling.  Or just be really careful transferring them.

 

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