Friday, October 23rd, 2009
October 22nd, 2009
Workout of the Day
Hang Power Clean 1-1-1-1-1
Finish with toes to bar ladder.
1 reps on the first minute
2 reps on the second minute
3 reps on the third minute
…and so on until you can no longer complete the assigned number of reps in the minute.
Food Friday
Paleo doesn’t mean you’ll never eat crackers again. This week, Kimberly suggests sesame crackers. I’ve had these and they are delicious.
Sesame Crackers
This recipe is from Elana’s Pantry (elanaspantry.com), Suzanne made them for our paleo potluck and spa night. They are absolutely delicious and are better than any cracker I’ve ever had. Anyone have any primal dip/spread recipes?
3 cups almond flour (or meal)
1 cup sesame seeds1½ tsp salt (more or less depending on your preference)
2 eggs
2 Tbp grapeseed oil
- Preheat the oven to 350°
- Whisk eggs and oil together and add almond flour, salt, and sesame seeds.
- Place a portion of the dough on a large sheet of parchment paper.
- Place another sheet of parchment paper on the dough and roll the dough out until it is the thickness of a really thin cracker.
- Cut the crackers into cracker sized pieces and place them on a parchment covered baking sheet (a little labour intensive but worth the effort to have crackers that are browned on all edges).
- Bake for 10-12 minutes, until golden brown
Categories: hang power clean
Woohoo! PR for me on Powerclean – 120#
My toe raises are gettin better, I’m thinking it’s due to all the GHDs I’m doing (as quoted on the white board, they are GOLDEN!), I’m sooooo close to toes to bar!
Thanks for the fun WODS this week Coaches, this was my last WOD at CFW for a month and a half, now time to go to warmer and more exotic climates. I really stepped it up a notch the last month to prep for all the activities, mainly surfing, that I’ll be doing in the next little bit. Feel quite energized and ready for the adventures to come!
ps-Thanks Coach Steve for the mental clarity getting through the box jumps yesterday. big PR for this crappy jumper, got 30.5″! Plus, yesterday also proved to me that many WHITE GIRLS CAN JUMP!
much love to all of you at CFW, I’ll miss you over the next bit and wish I could bring all of you on my trip to all the exotic CF affiliates I’ll hit! (CF Honolulu, CF Auckland & CF Sydney!)
@SuperBean
Good for you Irene! Have a great time. I will miss you!
@SuperBean
Have a GREAT time Irene!
@SuperBean
Have a fantastic time! Great Box Jumps yesterday Irene!
I agree with Superbean, that this weeks WOD’s were really fun.
@SuperBean
Catch a few waves for me….i’m jealous that you’re surfing!!
Disappointed in my power clean attempts today…failed at 145, or should I say chickened out 1/2 way through. I was listening to the voice in my head. so my 1 rep max was 135 today.
hanging leg raises 6 rounds.
Did 5 sets of 5 power cleans @ 95-95-115-135-135
got up to round 6 for T2B
Wherever you are going Superbean…I hope you live some crazy awesome life experiences !!!@SuperBean
oops… guess I changed the rules for the ladder in the afternoon. all’s well that ends well, right?