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Wodify

WOD 10/27/11

October 26, 2011

Skill work:  Kettlebell cleans

WOD:
For time:
30 KB cleans each arm

then…

2000 m row for time.

The Wednesday 6:30 am crew pushing through their burpees!
About the Author
  1. Anonymous Reply

    Clay asked for it..

    Terrific tortillas
    Ingredients
    1 cup Almond Meal/Flour
    1 cup tapioca flour
    ¼ cup coconut flour
    ½ teaspoon baking soda
    ½ teaspoon cream of tartar
    ¼ teaspoon Himalayan salt
    ¾ cup water
    3 tablespoons Coconut Oil
    Cooking Steps

    From our friend Malika at http://www.fitrichwoman.com/!

    Method

    1. Whisk dry ingredients and seasonings (if you are using this option)
    2. Stir the oil into the water, add if dry mixture and check consistency; you want the dough moist but not sticky
    3. Knead it a bit to blend it together and prepare it to roll into a ball (you may have to add a bit more flour or water; play with it until you find the right consistency)
    4. Roll into a ball about the size of a lime (about 1.5-2 inches diameter, I used an ice cream scooper) and roll it around in your hands until it’s in a non-sticky form
    5. Place between two 1 ft pieces or parchment paper and roll out into a flat circle about 1/8th inch thick. The edges will be uneven unless you use a large circular cookie cutter like I did with these. The dough should be about 5-6” inches across. A tortilla press is handy here.
    6. Put a ts or so of oil before each tortilla in a small shallow frying pan or crepe pan (I used a basting brush) and cook for 30-40 seconds on eat side
    7. Make sure each side is nicely browned and cooked fully; it will bubble up a little and look a bit dry and golden browned like a regular conventional tortilla.

    I have to add extra tapioca flour and they wont be bigger then about six inches..but very good. Charmin

  2. Anonymous Reply

    Paleo Bread
    Ingredients
    1 1/2 cups blanched almond flour
    2 tablespoons coconut flour
    1/4 cup golden flaxseed meal
    1/4 teaspoon celtic sea salt
    1 1/2 teaspoons baking soda
    5 eggs
    1/4 cup coconut oil
    1 tablespoon honey
    1 tablespoon apple cider vinegar

    Cooking Steps

    Place almond flour, coconut flour, flax, salt and baking soda in a food processor
    Pulse ingredients together
    Pulse in eggs, oil, honey and vinegar
    Pour batter into a greased 7.5″ x 3.5″ Magic Line Loaf Pan
    Bake at 350° for 30 minutes
    Cool and serve

    Fastpaleo.com

  3. Anonymous Reply

    Paleo Crunch..Charmin Style

    1.5 cup of almond meal

    1/4-1/2 cup almonds
    1/4-1/2 cup sunflower seeds
    1/4-1/2 cup coconut

    mix together with agave honey (about 1/4 cup).. makes like a thick paste

    place on a cookie sheet (I find it easiest on tin foil si that it is easier to flip)

    cook on 350
    when brown turn over

    you can add more or less of any of the ingrediants.

  4. Anonymous Reply

    WIll someone let clay know that i posted the recipes..thanks

  5. Anonymous Reply

    This is for Woosley, courtesy of Verve. Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms? I dare to say no. Maybe in competition this is an acceptable level of tissue abuse, but on a day-to-day basis, it is unnecessarily crippling. Not mention it inhibits one’s ability to train as hard as they could have. So what is the solution?
    Hand care 101:
    Step one: Get a Foot razor and a pumice at your local drug store (target is the cheapest we’ve found).

    Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
    Step three: Use soap and a pumice to smooth them out.
    Step four: Have nice and smooth hands that rip less and interrupt training less.
    No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar. Check out Rage Fitness they sell them for $9.95.
    NMM

  6. Anonymous Reply

    Apparently, Charmin has way to much free time on her hands! Love NMM

  7. Anonymous Reply

    thanks Charmin
    Clay

  8. Jesse P. Hickey Reply

    You guys are cute…

  9. Anonymous Reply

    NMMike..its called cut and paste..
    thansks jess

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