11/18/13……MONDAY….PALEO DAY 22

TURN IN YOUR SCORE SHEETS!

 

HERE IS A RECIPE FROM PALEO-CROSSFIT.COM

Paleo Pancakes

 

I love these paleo pancakes. Especially on the weekend after a good and intense morning workout. I won’t do too much talking about it – think the pic speaks for itself;-)

Here`s what you need for my paleo pancakes:

Almond flour (200-300g)
A can of coconut milk
coconut powder (3-4 tablespoons)
flaxseed (2 tablespoons)
2 whole eggs, 6 egg whites
Protein powder (2-3 full tablespoonsl)
Water

Here’s how you prepare my paleo pancakes:

Mix everything in a bowl. The consistency should be creamy – like a very thick sauce. Put some olive oil in the hot pan and go for it! Depending on your preferences, do the pancakes either smaller and thicker like American pancakes or larger and thinner like French crepes. The small ones in the foreground of the pic are filled with chopped apples.

The sauces are even simpler: mix frozen (or fresh!) strawberries (500g) and raspberries (500g) with a hand blender and add 250g of curd each. In case you’re still wondering what the brown sauce is: melted dark chocolate (80%)

Oh and please take the quantities not too seriously – like always I did the paleo pancakes freestyle. Enjoy!

 

*****************************************

ITS THAT TIME AGAIN…

“FILTHY FIFTY”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

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21 thoughts on “11/18/13……MONDAY….PALEO DAY 22

  1. My “filthy fifty”
    50 push ups
    50 pull ups
    50 kb swings 53#
    50 sit ups
    50 presses
    50 squats
    50 back extensions
    50 wall balls
    50 HSPU
    500 m row
    34:59 rxd

  2. WOD: 30:30 “Filthy Fifty”
    50 – 24′ Box Jumps
    50 – Jumping pull-ups
    50 – 44# Kettlebell swings
    50 – Stepping Walking Lunges
    50 – Knees to elbows
    50 – 45# Push Press
    50 – Back extensions
    50 – 20# Wall Balls (hit under gray line)
    50 – Burpees
    150 – Singles

  3. Trying to find the fastest time around the world on this one… Can’t find it! Says around 15 minutes. Hmmm that’s really fast! See what I got on Thursday..

  4. 39:59. That was tough coming off a two week lapse from the gym. Needless to say didn’t beat my time from last go around.

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