Saturday November 1, 2014


Adams Park- 8am

Take care that no one hates you justly. ~Publilius Syrus


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CrossFit Motivation

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Friday October 31, 2014

Happy Halloween….? I guess?

Buns o’ Titanium

30 DB Lunges
30 DB Step Ups
30 Sit Ups
200 m Farmer Walk
20 DB Lunges
20 DB Step Ups
20 Sit Ups
200 m Farmer Walk
10 DB Lunges
10 DB Step Ups
10 Sit Ups

200 m Farmer Walk


Hip mobility – front and back. 
Band work, cross-body rotation and wall squats. Take the time!


Chocolate Cake Pops1408116804133

Serves: 8

Cake pops
1/2 cup of dark chocolate chips
1/2 cup of coconut milk  (thick fat from top of can)
2 eggs
1 cup almond flour
pinch of sea salt
1/2 teaspoon vanilla extract
1/4 teaspoon baking powder

 Vanilla glaze
1/2 cup coconut butter,liquid
2 tablespoons honey,melted
1 /2 teaspoon vanilla extract

Chocolate Glaze
1/2 cup chocolate chips{


Cake pops
Plug in and preheat your cake pop maker
Place a small sauce pan over low heat and melt your chocolate and coconut milk together (only keep the heat on long enough to melt them together)
While melting, place your 2 eggs in a stand mixer with the whisk, or use a hand mixer with the whisk and beat your eggs until they are fluffy, about 1 minute
Add your coconut milk and chocolate to your eggs and mix well
Stir in your almond flour, sea salt, vanilla extract and baking powder
Mix well ensuring everything is combined
If using a cake pop maker, you need to pour all of your batter in a piping bag or large ziploc bag with a small corner trimmed off after filling
Pipe your batter into the wells of your cake pop maker ensuring you fill higher than the halfway point
Close the lid and let cook for 5 minutes, open the lid and turn your cake pops over
Close the lid and let cook for 2 more minutes
Remove from the cake pop maker, gently insert the sticks and place everything in the freezer for 30-45 minutes

Vanilla Glaze
Combine your coconut butter, honey, and vanilla extract in a small glass to make it easy to dip
You can keep this glass in hot water to keep the glaze more liquidy to make the dipping easier

Chocolate Glaze
Melt your chocolate chips over a double boiler and keep the heat low and them liquid

Now it’s time to dip your cake pops in your glaze. If you are going to do vanilla and chocolate, you are going to have to freeze them in between dips to keep the first coating solid
Remove your cake pops from the freezer, and one at a time dip them in your vanilla glaze and spin it around so all the excess drops back in the glass
You should see it harden in 15-20 seconds in front of you, then dip it back in for another round of glaze
You can place them in an egg carton flipped upside down or lay back down on a plate or parchment paper if they don’t need to be so pretty
You can now dip some others in chocolate, drizzle chocolate on them and garnish with your maple sugar
I like to keep my cake pops in the refrigerator until serving

I used a cake pop maker for these. If you are doing them in the oven, you will need to adjust cooking time to match your method.


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Crossfit Symphony

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Thursday October 30, 2014

First a little warm up and then ease into:

Banded Shoulder Press
7 reps x 3 rounds x 55% EMOM


Fight Gone Bad (Style:) 3 rounds
Row (Cals) x 1 min
x 1 min
Wall Balls x 1 min
Hang Power Clean (95/65#) x 1 min
Double Unders x 1 min
Rest x 1 min

A lot of people mistake a short memory for a clear conscience. ~Doug Larson




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CrossFit Transformation Weight Loss

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Wednesday October 29, 2014

21-15-9-9-15-21 reps
Row (cal)
KB Swings 52#/35#
Abmat Sit Ups

If at first you don’t succeed, do it like your mother told you. ~Author Unknown

Royals’ Wade Davis Adds 2 MPH to Fastball Training at CrossFit Gym.

photo 4

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