Monthly Archives: February 2014

Foodie Friday – Paleo Brownies

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This weekend is my birthday, so you better believe I will be indulging in these delicious, decadent Paleo Brownies from Easy Peasy blog!  These brownies are tested, tried & true!  I would bet them against any fudgey, box or homemade brownie out there…they’re THAT good!!

Definitely a bit of Paleo cheat since they have a full cup of maple syrup in them, but birthdays call for a little cheating, now don’t they!?

Paleo Brownies

Ingredients

  • 1 c pure maple syrup
  • 3/4 c natural unsweetened cocoa powder
  • 1 c almond butter
  • 2 tsp vanilla extract
  • 1/2 tsp backing soda
  • 1/2 tsp salt
  • 1 egg
  • 1/4-1/2 c of Enjoy Life Dairy Free Chocolate Chips

Heat syrup on low heat on the stove.  Stir in cocoa powder until smooth. (Be careful, it can burn! Low heat & lots of stirring!)  Remove from heat & stir in remaining ingredients until smooth.  Pour into 8×8 greased baking pan.  Bake at 325 for 40-50+ minutes (until a toothpick comes out smooth). Let cool & enjoy!!

Happy *sweet* Birthday to me!!

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14.1

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Main – CrossFit

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Warm-up

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

Banded Shoulder Stretch (No Measure)

Thoracic Bridge (No Measure)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Afterbash

Couplet (No Measure)

1500m row
50 Abmat Sit-ups

Triplet

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Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

30 Medball Clean
20 Push Ups
10 Strict Pull Ups
3×30 second Planks

Mobility

8 mins

Couch Stretch (No Measure)

Frog Stretch (No Measure)

Weightlifting

20 mins

Back Squat (5×8)

*2-3 warmup sets *65-75% of 1 RM

Metcon

5 rounds (2.27.14) (Weight)

5 RDL (185/135)
5 Slam Ball Throws
5 Broad Jumps

*Rest 2 minutes between
each round

10 min EMOM

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Main – CrossFit

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Warm-up

10 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
5 Box Jumps
5 Broad Jumps
5 Face Pulls

Mobility

6 mins

Pass Throughs (No Measure)

2×10 both directions

Bottoms Up Kneeling KB Press (No Measure)

2×5 each side

Weightlifting

25 mins

Power Snatch (5×3)

*5 minute Skill and Drill
*2-3 Warm Up Sets

Metcon

10 min EMOM (2.26.14) (AMRAP – Reps)

2 KB Clean & Jerks each side (1.5/1) then Burpees the remainder of the minute

*Score is total number of Burpees

Cooldown

Stretch 5-10 mins (No Measure)

Triplet

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Main – CrossFit

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Warm-up

10 mins

1000 m Row (No Measure)

20 Ring Rows (No Measure)

Pass Throughs (No Measure)

2×10 both directions

Weightlifting

35 mins – 3 stations, 10-12 mins each

Bench Press (4×3)

Bent Over Row (4×8)

Goblet Squat (4×8)

Metcon

12 min AMRAP (2.25.14) (AMRAP – Rounds and Reps)

8 Slam Balls (20/15)
10 Box Jumps (24/20)
12 Pushups

Cooldown

Stretch 5-10 mins (No Measure)

Rowing Intervals

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Main – CrossFit

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Warm-up

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
10 Air Squats
10 Pushups
10 Mountain Climbers each side

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

Back Squat (5, 4, 3, 2, 1, 15)

*2-3 warmup sets
*Not a PR day, each set should feel heavy, but you
should have atleast 1-2 reps “in the tank” each set

Metcon

5 x 250m (5 Rounds for time)

*Make each interval faster than the last
*2 min rest between each round

Cooldown

Stretch 5-10 mins (No Measure)

Foodie Friday – Pizza Spaghetti Pie

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This yummy recipe from PaleOMG has become a staple in our house recently!  It takes a little prep work & about an hour or so to cook, but it’s so worth it!  It makes a bunch so it’s the perfect recipe to make on a Sunday to have for lunches or quick dinners all week long!  It’s super flavorful & hits the spot!!

Pizza Spaghetti Pie

Ingredients

  • 1 large Spaghetti Squash
  • 1 lb meat (I use ground beef, you could use sausage)
  • 1 tbsp onion powder
  • 1 cup pizza sauce (no added sugar!)
  • 1 tsp dried basil
  • salt & pepper
  • 3 whisked eggs
  • optional – other pizza toppings (veggies, mushrooms, nitrate free pepperoni, bacon, etc)

Cook spaghetti squash, then remove threads and place in a 9×13.  Cook meat in a large pan over medium heat until no longer pink.  Add pizza sauce, dried basil, salt, pepper & any other addition “toppings” and mix well.  Add meat & sauce mixture to 9×13 & mix with spaghetti squash.  Pour whisked eggs over baking dish & mix until you can no longer see the eggs.  Bake on 375 for 60-75 minutes or until the top forms a “crust” that doesn’t give when poked.  Let cool & eat!

Happy tastebuds will commence 🙂

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Station Work

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Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats

Mobility

10 mins

Pigeon Stretch (No Measure)

Prayer Stretch (No Measure)

Banded X Walks (No Measure)

3×5

Weightlifting

Back Squat (3×8)

*2-3 warmup sets *Don’t go over 70%

Gymnastics

Inverted Ring Rows (4×8)

Box Jumps (8×3)

*Finish up with 2×10 repeated squat jumps