Rest day/make ups/Mobility work
This time last year… Anthony wrote on Forging Elite Community.
Lime Coconut Ice Cream
-Erin O’Brien
Makes 2 cups
Special Equipment: Ice cream maker
1 14-ounce can coconut milk (use full-fat variety, not light)
¼ cup fresh lime juice
2 teaspoons raw honey
1 tablespoon vodka
In a bowl, whisk the honey, and lime juice together. Add the coconut milk and vodka and whisk to combine all ingredients. Place in the refrigerator until well chilled (at least 30 minutes). Pour mixture into an ice cream maker and process until frozen (about 20-30 minutes). Transfer to a freezer-safe container and place in the freezer for at least 1 hour. Enjoy!
@ Hoosier Crossfit Bloomington, IN
Strength:
Back Squat
3×195
3×225
4×255
WOD:
8min AMRAP
10 Hang Power Snatch (75#)
20 Double Unders
6 rounds + 13 reps (10 HPS + 3 DUs)
Shoulders were the first thing to go on this WOD. I could have easily done at least 8 rounds but my shoulders started getting weak at about round 4.
@Josh B – If you’re rolling through town and looking for a place to go, this box is great. Small but good coaching. Also, for eats, try Malibu grill on Walnut St. Lots of Meat and Veggies.
wait a minute! Paleo Ice cream?! And one with vodka in it!! I may HAVE to try this….anyone have an ice cream maker i can use? (or does someone want to just make it for me?)
anyone? anyone??
I’d like to second bananarama’s call for an ice cream maker….
anyone? Need one! STAT!
Slightly un-orthadox method so apologies, Can one of the training staff get in touch with me on gardinerdj@hotmail.co.uk or 773 540 5207, I have E-mailed twice to no avail and would like to book an intro sesh. Hope your well, look forward to the E-mail or call.
regards,
Dougie.
http://www.nytimes.com/2012/04/05/opinion/kristof-arsenic-in-our-chicken.html?_r=1&ref=opinion
interesting artical about factory farm chicken….what are you really eating?
What do chickens have to be stressed about? Do they have to pay a high mortgage on their coop?
Couple of things…
1) Paleo ice cream looks delicious
2) Brooke & Summer please text me your numbers
3) Repost from yesterday:
@ All Coaches
If we are planning on coming and donating Saturday, does that count towards our weekly class limit?
O
M
G
That looks nom.commmmm! Thinking it might be good with tequila too..? That is in place of vodka…or in addition to…depends on what kind of night I want to have haha!
6 am WOC with AlisonS!
(Reunited and it feeeeeels so goooood)
Tuesday’s WOD:
15 min AMRAP
25 Double-Unders
15 Wall Balls (10#)
10 Pull-Ups (Orange & Black)
Completed 5 rounds & 20 DUs
First 6am ever! Surprised I was even able to get up but it was worth because I got to see Alison again!!! FINALLY able to string my DUs together. So nice to try them out in a WOD. Still wrecked from a Fran-ish WOD I did Tuesday at my friend’s new gym (Phenomenal Crossfit) so I opted for more resistance on the bands and a lower WB weight. Regardless, felt good getting that in at 6am. Will definitely try to come to more.
10 KB @35 (yellow band, I think?)
10 burpees
400m
5 rounds
24:02
It was great to see Allison, the awesome WOC ladies and hopefully will see some of you tomorrow at 7am.
Oh, and adding lime zest to the above recipe will make it even more kick ass. I also use tequila.
Erin- what does vodka do for the ice cream besides the obvious awesomeness? Does it prevent it from freezing solid?
Modified yesterday’s workout. Thanks to Alex for putting it together.
5 Rounds for time of:
10 V-Outs
10 Burpees
500m Row
Time – 18:54
V-Outs: rings set a bit lower than chest height, false grip, then basically do an ab roller type of movement with it until my arms were stretched overhead in a V position, then back up. These were pretty tough. Couldn’t really do them quickly, but broke them up 10, 10, 5-5, 5-5, 5-5. Gonna be hurtin’ tomorrow from these.
Burpees were burpees. Rows approx paces: 1:48, 1:58, 1:58, 1:58, 1:45.
First time doing anything legit with my legs in a while. Hip flexor feels a bit tired. Going back in for some rehab tonight.
If anyone wants to join us, Rich and I will be doing our Level 1 Cert on June 30/July 1st at River North Crossfit. Just signed up today.
Erin – That looks amazing. You might have to start selling paleo desserts :o)
If I had an ice cream maker that would become my main source of nourishment, so it’s probably better that I don’t own one.
6am WOC–So nice to see Alison! Good energy in the box despite the early hour. . .
Tuesday’s Workout:
15 Double Unders
15 Wall Balls #12
10 Ball Slams (hands still are ripped up from Saturday!)
Need to get past my phobia of the #14 wall ball and start using it in work outs.
@Princess – Right on the nose! The alcohol helps keep the ice cream from freezing too solidly. Typically fat and sugar help keep the ice cream softer, but because the sugar in this recipe is nominal I tried the vodka approach. Even with the vodka my batch still froze pretty solid after a couple days.
I used vodka to keep the flavor neutral, but tequila would also do the trick while adding another flavor component.
Forgot to post my results. 5 rounds, 5 wall balls
Soooooo good to be reunited with some long-timer WOC members! Love you ladies! One of these day Erin C and I need to coach a class together for old time sake and get the entire WOC morning crew together! :)
Erin, looks great!
I’ve noticed that putting any “paleo” ice cream in the freezer just makes it a nice big frozen sugar brick. But I like the alcohol idea to keep it from freezing amongst other obvious reasons.
I have made vanilla, maple, bacon ice cream with So Delicious Coconut milk and that worked well. But the next day in the freezer…sweet bacon brick.
So the rule is to just eat it immediately or put lots of booze into it! Ooh, bourbon in that vanilla, maple, bacon sounds pretty good.
Erin, Paleo Ice Cream Throwdown???
I don’t think we will have to worry about finding taste testers.
Wow, Erin–this looks amazing! Can’t wait to try it. Adding a little alcohol is genius.
And not that I would know anything at all about this (ahem), but using that same ice cream base (FF coconut milk/honey) and adding a bunch of almond butter and cocoa powder *might* be delicious as well. Adding the almond butter at the very end gets the best results. Allegedly.
@ Jamison – thanks, I may have to drop in there saturday.
@Adam – to be honoest I am still tinkering to find the right ratio to avoid the brick. I even have that issue with my non-paleo ice creams/sorbets. There’s only one recipe I’ve made that didn’t brick up in the freezer and that was basically a non-paleo sugar/fat/alcohol bomb. But oh so delicious! I would be open to an ice cream throwdown…
@Lizzie – I like where your head is with that almond butter and cocoa powder addition. Tell your “friend” thanks for the tip ;)
*honest
I second JoeP.’s question:
I’d like to do/contribute to the vengeance WOD. Would it count as a weekly class?
@allison agreed – that would be so much fun!!! Sorry i missed you ladies this AM. “Angie” and “Eva” wore me out… I needed my rest this morning
STRENGTH ATHLETES
Keep checking the crossfitchicagostrength.blogspot.com for more updates. Also, coach Glenn and I will be on all night to field any additional questions.
@Joe P and all other athletes, Vengence WOD is a donation WOD which does not count toward your weekly visits. We’ll have an area for you to make a donation.
If you’re looking to volunteer for Regionals and would like to help on the media side, the CrossFit Media team is looking for volunteers for the following positions:
• One “Editing/Media Room” volunteer.
• Two “Cameraman’s Assistants” per cameraman.
• One “RMD Personal Assistant.”
• One “Producer’s Assistant” and one “Announcer’s Assistant.”
• One “Walkie Check Out” (can double as a “Tweeter”)
• Two “Tweeters.”
email: northcentralmedia [at] crossfitgames.com
@Jamison – thanks for the Bloomington Crossfit report. I was in town last weekend, but didn’t get a chance to check it out.
@Other Bloomington visitors – if you need a full rundown on Bloomington food options (Paleo or otherwise), let me know. I was a foodie when I was a student there (eons ago) and return annually to get my fill of Bloomington grub and everything Hoosier.
I left my Iphone in the box today, i will be back later to pick it up. if anyone sees it please let me know.
This is the ice cream recipe I’ve used a couple times:
http://www.bulletproofexec.com/get-some-ice-cream/
•4 whole eggs (pastured of course)
•4 yolks (in addition to the whole eggs above)
•2 tsp vanilla
•3-4 tbs cocoa powder
•1 gram vitamin C (ascorbic acid) or 10 drops apple cider vinegar or lime juice to taste.
•100 grams (7 tbs) grass-fed butter
•100 grams (7tbs) coconut oil
•50 grams (3tbs + 2tsp) MCT oil (important for consistency)
•80 grams (5.5tbs) glucose/dextrose (or more to taste – you can add up to 160 grams if you want)
•~coconut milk, fat separated (put can in fridge for hour and just scoop out the fat the separates from the water)
Methods
1.Blend everything but the coconut milk in blender. It takes a while to get the butter blended into perfect creaminess.
2.Add water or ice and blend some more until well blended. Ideally, you want a yogurt-like consistency for creamy ice cream, or add more water for a firmer, icier texture
3.Pour the mixture into an ice cream maker and turn it on.
You’ll see I’ve made a few modifications if you go to the website. I don’t like sugar alcohols they give me headaches, so I just use glucose, you can use any sweetener, I’m on the low end of the range. The original recipe was vanilla, the chocolate version I made here is much better, imo. The original recipe also calls for water, I changed to coconut milk and you really don’t need any if you don’t have any. Hang on to the egg whites if you’re in the baking mood, look up a macaroon recipe.
If you don’t have an ice cream maker, you can blend this up and just put it in the fridge, after a couple hours it will firm up to a consistency thicker than pudding, and really creamy. (Obviously, since it’s 75% fat)
@Alison – YES!
Morning, morning, morning WOCs hoooooo!
Great to be back after a very long month off.
Wednesdays workout clocked at 18:46
24 inch box step ups for burbees
500 row for runs.
Thanks Sara for easing me back in.
Love all the WOC ladies posting today!!! I’m jealous you all got to see Alison this morning!!!!
We’ll definitely have to plan something soon for us all to reunite. Maybe I’ll join you for one of Alison’s 6am classes!
New post on http://www.crossfitchicagostrength.blogspot.com
Please read strength folks!
@Erin C-Yes, that would be awesome!!! :)
@Jonny, Can you tell us what each volunteer position is responsible for?
@Terry, you will probably have to contact them directly for details. Since Jonny is not the captain of the ship this year, you should be very specific about your questions. It was fun and I met a lot of people last year but I was there from about 7:30 a.m. until about 7p.m. every day. Let them know that you want to be able to leave to watch Crossfit Chicago team/individuals compete. We also set up the equipment for the next day’s events. If you don’t plan on volunteering for the whole day, let them know upfront.
@ Albany Crossfit
I. Squat Therapy ~ Worked on form with a partner for 10 minutes.
II. Suck Day ~ Worked on PUs. 3 PUs on the minute for 20 minutes (black band).
III. Gasser Relays ~ 50m sprint relays with 25# plate, 4 burpee box jumps on both sides of sprint.
Fun day!
Made up Tuesday’s WOD
Pre – Flight Simulator to 30 – 5:38 (had to restart the 30 set twice and the second 20 set once)
15 min AMRAP
50 Double Unders
15 Wall Balls
10 Pull Ups
4 + 7 pull ups. – tweaked something in my right shoulder warming up and it made the wall balls especially difficult. Could probably get one more full round in on a normal day.
Durango, Colorado.
Passed on the local xfit affiliate here and hit up the river trail behind the hotel.
45 minutes of running…..probably at 65% effort. Had no water and it’s 7000 ft msl. Legs felt fine but my lungs were confused.
Post: “Annie “on the hotel deck. Rx: 7.45
Partitioned sit ups as necessary. Almost had all du’s unbroken. Tripped up on the rd of 30.
made up Wednesday’s workout. 5 rds 10KB Swings(1.5pd),10 burpees, 400m run….15:23. I was a little wary about the runs, but Glenn put us through a great warmup so I felt confident enough to give it a go. Ended up chasing Mark and Tony the entire workout and that helped give me that extra push, great job today fellas!
You had me sold @ vodka………
BS 3RM: 255 – had trouble getting FULL depth on 275
BP 3RM: 245
Also tried press at the end, got to 165×3, I’ll probably give it another try on Sunday and get a little more weight by pulling my grip in closer as Glenn suggested.
I would join a WOC reunion!! Let’s plan it!