Check out a few recipes I found online for Paleo treats to eat over Christmas time, so you don’t feel guilty eating all the sugary sweets. Try them out and give us your feedback!
SQUASH MUFFINS
1 cup almond butter
1 cup cubed butternut squash
2 eggs
1/4-1/2 cup walnuts
1/2 tsp baking soda
1 tsp apple cider vinegar
honey/agave/any sweetener to taste
cinnamon, nutmeg, ginger to taste
Mix all ingredients in the food processor to make a batter and bake at 400 for 12 minutes
Apparently these taste like Gingerbread… Yummy!
CHOCOLATE BALLS
• ½ C almond meal
• 1/3 C unsweetened cocoa or carob powder
• 1/4 C chopped pecans
• 4 chopped dates
• 1/4 C coconut oil
• 1 Tbsp agave nectar
Mix all ingredients in a small saucepan. Warm over medium heat for 5 to 8 minutes, until the oil has melted. Mix well. The mixture should form a thick paste. Adjust as needed by adding more oil if it is too dry, or a bit more almond meal if too runny. Form the chocolate into small balls and place them on wax paper. Put the balls into the refrigerator for a few minutes to let the oil solidify, then finish shaping the balls. Store in the refrigerator.
Zone info: 3 balls at 13 fat blocks, 1 carb block
~ From the Performance Menu
CHOCOLATE SOUFFLE
• 1/2 C almond meal (ground almonds)
• 1/2 C egg whites
• 1/4 C unsweetened cocoa
• 1 1/2 Tbsp agave nectar
Place the almond meal and cocoa in a bowl, mix. Place the egg whites in a separate bowl, whip well. Stir the egg whites into the cocoa mixture, add agave nectar. Mix well. Pour the mix into two small custard cups.
Place the cups inside of a larger baking dish. Add water to the large dish until it comes halfway up the sides of the cups. Carefully place into the oven preheated to 350 degrees. Bake for around 30 minutes. The soufflés should rise, and a skewer pushed into the middle should come out clean when they are done. Serve warm, possibly topped with some Paleo Ice Cream!
Zone info: 2 servings at 1.75 carb blocks, 1 protein block, 10.75 fat blocks
~ From the Performance Menu
PALEO ICECREAM
• 1/2 C coconut milk
• 1 tsp either cocoa or carob powder (unsweetened)
• 1 Tbsp cashew butter
• 1 Tbsp crushed walnuts
• Few drops of pure vanilla extract (optional)
Prepare the ice cream about an hour before you want to eat it. Pour the coconut milk into a coffee cup or small dish. Add the other ingredients, mix well. Place into the freezer for one hour. I find that to get a good, ice cream-like consistency, the mixture needs to be stirred periodically to break up the portions that will get frozen hard. Enjoy!
Zone info: 1 serving at 11.5 blocks fat (16 grams)
~ From the Performance Menu
Today’s Workout:
Buy In – Muscle up Practice
- 0 muscle ups – practice ring row transitions with false grip 5×5
- 1-3 muscle ups – complete 9 reps total
- 4-6 muscle ups – work on full extension with turnout, 9 reps total
- 7+ muscle ups – link 4 x 4 full extension with turnout
WOD – Body Pump
Perform as many reps as possible in 30 seconds of the following exercises:
- Thruster
- Back Squat
- Push Press
Rest 2 minutes and repeat. Count total reps for your score.
- Elite: 65/95, 5 rounds
- Zone 3: 55/75
- Zone 2: 45/65, 3-4 rounds
- Zone 1: Scale as needed, scale to 3 rounds
- Games Prep: 95/135
Cash Out – Partner stretching – quads, hamstrings, glutes – 3x30s each
_ _ _ _
100 Day Burpee Challenge:
Burpees today: 18
Buy-in: 171
This looks fun.
I remember this one…. I think we have done it before. Let me rephrase that… I remember coaching this one haha! Looks pretty killer 🙂
Oh yeah… I meant to post this in the blog today. I wanted to let everyone know (whoever does not know already)… Coach Bones was the awesome Christmas party planner. I wanted to thank you, you did a great job Bones! I have been getting so many compliments this week about the party and the prizes.
She made all the certificates, went shopping for the prizes and “bedazzled” the toilet brush for Amber and the hammer for Jer.
Thanks Bones! You are the bestest!!!
I second that Thank You!! I really appreciate you recognizing me at the party, I felt very special….. especially with my pimped out toilet brush haha.
Thanks again Bones, you’re soooooooo great!!!!!!!!
It was an awesome party, I wish we could’ve been there for the whole thing. You’re quite the thoughtful planner miss Shannon! 🙂
Aww, thanks guys! I’m really relieved everyone had fun. That was my ultimate goal. Thanks for making the party as good as it was by coming out!
The following is the result of Sean being bored at work.
You know you’re Crossfit obsessed when,
– you do everything for time
– your kids names are Linda, Fran, and Mr. Joshua
– all your Christmas gifts were purchased at store.crossfit.com
– you have your coaches on speed dial, Facebook, Twitter, and Google Chat
– you throw terms like WOD, thruster, GHD, and OHS in conversations with non-Crossfitters and get annoyed when they don’t know what you’re talking about
– you spend time writing Crossfit obsession jokes when you should be working
One more from Mehul,
You know you’re obsessed with Crossfit when you and your wife are on a 3 on 1 off schedule.
Haha nice Sean.
Man, that really was a killer workout. My arms are dead.
HAHAHAHAHA! Nice, Sean! Mehul’s made me laugh out loud, too.
check out this fb group it has all these great reasons to show you are obsessed with CrossFit!
In the information category.
http://www.facebook.com/#/group.php?gid=8293804899&ref=ts
M-train and KDF in the second wod
http://www.youtube.com/watch?v=IGAVYZtQRZU
http://www.youtube.com/watch?v=Zazbqx45irg
another one with everyone in it.
M-train and Krista in the first WOD: http://www.youtube.com/watch?v=_t8fDonFknw&feature=related
That was a great WOD!!! My thighs are completely fried today.