WOD 2.13.15 Friday + Valentine Paleo Recipe

Warmup

  • Run 800m- (to Maple)
  • Agile 8
  • Burgener Warmup

A. Beginner: Snatch Technique @ 50-60% of 1 RM

  • 5 sets of 5 reps: Snatch Deadlift
  • 7 sets of 3 reps: Snatch High-Pull
  • 10 sets:  3-Position Power Snatch + Overhead Squat
    • 1 hip + 1 above knee + 1 below knee

A. Advanced: Snatch

  • 3×3 at 60%
  • 3×2 at 70%
  • 2×1 at 75%
  • 2×1 at 80%
  • 3×1 at 85%
  • 2×1 at 90%

B. Clean and Jerk

  • Work up to a heavy single

C. Conditioning- 4 RFT:

  • 10 OHS (135/95)(95/65)
  • 50 Double Unders (150 singles)
  • 10 Deadlift (225/155)(185/135)
  • 50 Double unders (150 singles)

D. Walk/ Jog 400m

 


 

https://i2.wp.com/againstallgrain.com/wp-content/uploads/2012/02/IMG_01901-1024x682.jpg

Vegan Chocolate Coconut Pudding Pie

AUTHOR: Danielle Walker – AgainstAllGrain.com

SERVES: 2 individual pies

Ingredients:

  • 1 Half Recipe for Honey Graham Cracker Crust (grain-free)
  • 1 large banana
  • 1 ripe avocado
  • 3 tablespoons raw cacao powder
  • 3 tablespoons unsweetened cocoa powder
  • 4 tablespoons maple syrup (or liquid sweetener of your choice)
  • 3 tablespoons non-dairy milk (I used almond milk)
  • ¼ teaspoon pure vanilla extract
  • 2 tablespoons shredded coconut, unsweetened
  • 1 can coconut milk (for the coconut whipped cream)

Instructions:

  1. Pre-bake the pie crust at 350 degrees for 6-8 minutes, until golden brown. Set aside until it is completely cool.
  2. Combine all of the ingredients, except the shredded coconut, in a food processor and blend until smooth and creamy.
  3. Stir in the shredded coconut by hand, then pour the pudding into the chilled pie crust. Cover with plastic wrap and refrigerate overnight.
  4. Top with whipped coconut cream and serve cold!

To Make the Coconut Whipped Cream

  1. Place the can of coconut milk, or 2 cups fresh, in the refrigerator overnight. Chill a glass or metal bowl in the freezer along with your beaters for at least 30 minutes.
  2. Carefully remove the coconut milk from the fridge so you don’t disturb the separation. Scoop off the cream that has risen to the top and place in chilled bowl.
  3. Beat on high until peaks form. Drizzle a teaspoon of honey in while the beaters are still going.

*I find that a handheld mixer works better than my stand mixer. You can use a stand mixer, it just takes longer and doesn’t get as stiff.

URL to article: http://againstallgrain.com/2012/02/10/vegan-chocolate-coconut-pudding-pie/

 

 

Advertisements

WOD 9.17.13

A. Hang Power Snatch

  • 5-5-5-5

B. AMRAP 5

  • 5 Box Jumps (20/16)
  • 5 Power Snatches (75/43)

AMRAP 10

  • 20 ice skaters (L&R = 1)
  • 15 Push Press (75/43)
  • 10 Kettlebell Swings (35/25)

C. 3 Sets

  • Single-arm Waiter Walk: 20M left and 20M right
  • 100m Run
  • 30 Sec Side Plank
English: Snatch. Español: Arranque. Euskara: A...

Snatch.

Snatch seen from side

Snatch seen from side (Photo credit: Wikipedia)

WOD 8.27.13

A. Every 75 seconds for  (6 sets)

  • 5 Back Squats (Heavier than last time)

Rest 2 minutes, then EMOM for 6 minutes

  • 8 Narrow Stance Good Mornings

B. 2 Rounds for Time:

  • 15 Hang Power Cleans (85/55)
  • 15 Front Squats (85/55)
  • 400m Run

C. 2x

  • Banded Lat Stretch 30sec/side
  • Lunge Stretch 30sec/side
  • Good-Mornings

    Good-Mornings (Photo credit: Wikipedia)

WOD 6.18.13

  1. Dynamax Core Work- partners

 

2 Rounds:

  1. Rotational Toss- facing each other- x 10 ea
  2. Oblique Toss- facing side- x 10 ea
  3. Chest Pass- facing partner- x 10

 

Then, 2 rounds:

      Abs Wheel

 

  1. 5 rounds for time:
  • Run 150m
  • 10 med ball clean
  • 20 double-unders
  • 5 strict pullups

 

  1. 3 sets
  • 40M Double Waiter Walk
  • 4x Agility ladder Icky shuffle/Ali shuffle

 Image