Warning: include(wp-includes/class-wp-query-update.php): failed to open stream: No such file or directory in /home/content/24/8106624/html/wp-settings.php on line 473

Warning: include(): Failed opening 'wp-includes/class-wp-query-update.php' for inclusion (include_path='.:/usr/local/php5_4/lib/php') in /home/content/24/8106624/html/wp-settings.php on line 473

Warning: include(wp-includes/class-wp-term-connect.php): failed to open stream: No such file or directory in /home/content/24/8106624/html/wp-config.php on line 94

Warning: include(): Failed opening 'wp-includes/class-wp-term-connect.php' for inclusion (include_path='.:/usr/local/php5_4/lib/php') in /home/content/24/8106624/html/wp-config.php on line 94
Wednesday December 7th 2011 - Rocky Point Crossfit, Coquitlam BC
Call Us: 604.526.5196

Wednesday December 7th 2011

I’m obviously pining for warmer weather. Darren and Errol.

Slight change of plans for Saturday’s visit to CrossFit Overdrive. It will be a Team WOD only. It will start at 11AM. If you are hitting RX workouts on a regular basis and want a little taste of friendly competition let me know ASAP! CrossFit Overdive will be coming to our gym the following Saturday at 11AM.

It’s been a while since we had some Nutrition talk in the gym. I’m sure the sweets, baked goods and other delicious somethings are appearing at work. Hell! My wife bought the makings for a cheesecake! There’s a bag of chocolate chips beside my jar of glutamine! There’s something about the season that precipitates lousy eating. Usually it’s a gateway food that heralds the influx of non-paleo gluttony. Mine are sweets (chocolate chips…cheesecake). What is yours? Have it in mind and see if you can avoid it.

Here’s a little something to help out:

Lemon Tart with Chestnut Pastry (100% Paleo)

1 batch pre-made chestnut pastry (recipe below)
2 cups coconut cream
⅓ cup lemon juice
Rind of 1 lemon, finely grated
1 tbs honey
2 eggs
½ cup water
1 tbs agar agar powder
1 tbs arrowroot flour

Place the coconut cream, lemon juice, lemon rind, honey and eggs in a bowl and whisk together well with a fork.

Place the coconut mixture into a saucepan on medium heat and bring to simmering point, stirring regularly.

In a cup combine the agar agar and arrowroot flour in 1/2 cup of water. Add to the pan and stir constantly for 3-4 minutes, or until the agar agar has dissolved and coconut mixture has thickened.

Remove the pan from the heat and place to the side for the lemon filling to cool slightly.

When the filling has cooled to a warm temperature pour into the pre-made baked chestnut pastry base. Cover with cling film and place in the refrigerator for 2-4 hours or until set.

Serve.

Chestnut Pastry

1 cup chestnut flour
½ cup arrowroot flour
½ cup coconut oil
1 tbs honey
2 egg yolks

Preheat a fan-forced oven to 160° Celsius/325° Fahrenheit.

Place the chestnut flour, arrowroot flour, coconut oil, honey and egg yolks in a bowl and combine well.

Remove the mixture from the bowl and knead the mixture together to form a ball. Roll out the pastry onto a sheet of baking paper, place another sheet of baking paper on the top of the pastry dough to prevent sticking.

Press the pastry into a 22cm pie plate using lightly wet hands to help spread the pastry.

Today’s Workout:

3 sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

WOD : WOOD

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Another big WOD. Scale as necessary.

Contact Us Today And Get Into The Best Shape Of Your Life…

Request A Complimentary Fitness Assessment Below:


*

*

*

*

*

*