GOOD MORNING –Perfect Pancakes
3 whole eggs
1/2 cup almond meal
1/2 cup coconut milk
1 cup apple sauce or 2 bananas
2 tsp cinnamon
1 tsp vanilla extract
Coconut oil or EVO for cooking (go light on the oil, you just want a non-stick surface)
If you like fruit like I do, I recommend:
1 cup blueberries
1 apple, cored and chopped or
2 bananas sliced or
1 peach, pitted and chopped (this is my favorite!)
Whisk or blend all ingredients until smooth (except blueberries or added chunky fruit). Fold in fruit. Cook in lightly oiled sauté pan or on griddle. ~2-3 min on each side or until bubbles are popped in the center of pancake.
*Keep them thin for a more pancake like texture.
**There are eggs in there, so you want them cooked thoroughly, but eggs make flipping these little suckers a bit tougher if you don’t have a good non-stick surface
What a beautiful Saturday. What better way to compliment a beautiful Saturday than with a ass-kicker of a workout.
Teams of 2
400 m run
5 Hand Stand Push-ups
10 Box Jumps 20″/12″
15 KB Swings 55#/35#
20 Double Unders
4 Rounds For Time
20 peeps decided to get out of bed, throw on some kicks, slurp some coffee and head on in. Much props to all of you who made the journey.
On a semi-related tip, we have had a few inquiries about having another Paleo Challenge. The current Challenge doesn’t end until Novemeber and we have quite a few other events going on from then until the end of the year. So we have decided to hold another Paleo Challenge starting on January 2nd until Jan 30th. We can all work off those extra pounds/inches that somehow accumulate during the Holiday season. Please ask Tiffany or any of the other coaches of you have questions or want to sign up. Good luck to all those who are currently shopping/weighing/eating and talking Paleo. It will pay off, stay strong.
Team CrossFit Scottsdale
Get ready for the Jackie Finals. Saturday, November 7th at 8am. Prizes will be awarded to the fastest time and most improved in each category. Fans and spectators are welcome.
Okay Paleo participants make sure you are eating enough. This is not a “diet”. Eat when you are hungry. Eat Paleo foods. Its not just about protein either. Make sure you are eating a lot of veggies, fruit and good fats. Keep it up 5 days in and 23 to go. You can do it!
Easy Stuffed Chicken
Chicken Breast, spinach, tomatoes, garlic, olive oil & oregano. (Measurements are according to taste preference)
Heat oven to 350 degrees. Saute spinach and tomatoes in olive oil and garlic. Take a chicken breast and slice it lengthwise to make a pocket. Stuff with sauteed spinach and tomatoes. Add a leaf or two of fresh basil. Close it up and place in a glass dish with olive oil in it. Sprinkle with your favorite italian spices (I used oregano) and bake for 30 minutes or until chicken is done. Serve hot or cold. These make great portable protein options.
5 push ups
5 sit ups
As Many Rounds As Possible in
1 minute break
5 pull ups
5x 400 meter sprints 1 min break after each
Tabitha is a new student here at CrossFit Scottsdale and what timing that was! Not only is she a hardworking crossfitter, but she is studying at the Scottsdale Culinary Institute and participating in the Paleo Challenge. Here is a Paleo recipe she cooked up and some great ideas for avocados and tomatoes. Thanks for sharing and keep them coming Tabitha!
Lime Zest Chicken w/ Avocado Salsa
Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil
Yield: 4 servings
2 tbsp minced fresh cilantro
2 ½ tbsp fresh lime juice
1 ½ tbsp EVO
4 (6 oz chicken breast)
cooking spray (EVO in a spray bottle)
1 cup chopped plum tomato
2 tbsp finely chopped onion
2 tbsp fresh lime juice
1 avocado, peeled and chopped
Combine cilantro, lime juice and EVO in a bowl to marinate chicken breasts. Marinade ~3 min. Heat and spray a grill pan (for those beautiful grill marks) or a sauté pan. Cook chicken ~6 min on each side or until done. Plate and cover with about ¼ cup salsa.
Bought too many Tomatoes and Avocadoes?
Breakfast -Spinach and egg white omelet with roasted tomatoes
Snack- Avocado rolls (chopped avocado w/ your choice of added veggies dressed with lemon juice wrapped in lettuce)
Dinner- Pan-Seared scallops with roasted tomatoes and fresh basil
3 Burpees 3 knees to elbows on the minute every minute until the 100 Thrusters is done.
To start this wod and on every minute you must complete 3 burpees and 3 knees to elbows until all 100 are complete.
Here is another great video and soundtrack by our friend Chris LaLanne on the thruster.
This was a great way to relieve some stress. For those of you interested in the next Bullets and Burpees see Coach Luke and we can get a group together in November.
Sumo Dead Lift High Pull
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This wod last posted June 15
FOOD AS FUEL PALEO CHALLENGE STARTS SATURDAY OCTOBER 17TH 10AM
Here are the basics. We wil be going over the ins and outs on Saturday and all participants will get a shopping list, 7 menus for breakfast, lunch, dinner and snacks as well as some starter recipes. Your homework tonight is to prep your house. Clean out everything that is on the “Things that will cost you” list. Out of sight out of mind! If it’s around you will want it. You have made a commitment for 4 weeks so make sure that nothing stands in your way and you make this as easy a possible for yourself.
If you haven’t made it to Max Muscle on Northsight and Raintree to get your body fat % tested please do so today, this weekend or at the latest on Monday. If you can’t make it on Saturday and still want to participate, schedule a time with me early in the week (Monday or Tuesday) to get all of your measurements in.
For Breakfast on Saturday: Eat some eggs scrambled with veggies and fruit with almonds/almond butter or sunflower seeds. We will have some Paleo snacks here for you for after the WOD.
- Use Food Journal foe every meal every day. Show your Journal to a coach at least once a week. 50 Burpee penalty for missed days.
- ACCOUNTABILITY JAR
$1.00 an item
$5.00 a meal
$10.00 a day
- Do CrossFit as much as possible. 3-2-1….GO!
APPROVED QUESTIONABLE ITEMS
- Sweet Potato/Yams
- Green Beans/Peas/Pickles
- Coffee/Coffee Beans
- Honey/Pure Maple Syrup/Pure Agave Nectar
MEATS. FISH. VEGGIES. SOME FRUIT. LITTLE STARCH. SEEDS & NUTS. EGGS. WATER. TEA. COFFEE.
ITEMS THAT COST YOU (DON’T EAT THESE FOODS OR FOODS/RECIPES THAT CONTAIN THEM)
- ALCOHOL (Beer, Wine, Liquor or other distilled spirits)
- DAIRY (Milk, Cheese, Yogurt, Sour Cream, Cream Cheese, etc)
- SODA (That includes Diet Soda)
- SUGAR (White, Brown, Artificial Sweetners, etc)
- BARLEY (Soup, Bread, All processed foods made from Barley)
- CORN (On the Cob, Tortillas, Chips, Starch, Syrup)
- OATS (Steel Cut, Rolled, & all other processed made from Oats)
- RICE ( Brown, White, Top Ramen, Noodles, Wild Rice)
- RYE (Bread, Crackers, all processed foods made from Rye)
- WHEAT (Bread, Rolls, Muffins, Noodles, Crackers, Cookies, Cake, Doughnuts, Pancakes, Waffles, Pasta, Tortillas, Pizza, Pitas, Flatbread, & all other processed foods made from Wheat)
- GRAINS (Buckwheat, Amaranth, Quinoa)
- LEGUMES (Adazuki, Black, Broad, Fava, Garbonzo, Horse, Kidney, Lima, Mung, Navy, Pinto, Red, String, White, Black Eyed Peas, Chickpeas, Lentils, Peanuts, Soybeans and all processed foods made from Soybeans and other Legumes)