Wednesday 100616


Run 1600m


As many rounds as possible in 20 minutes of:

15 hang squat cleans, 115#/75#

12 ring dips

21 sit-ups

Post number of rounds to comments.


Trish smiling her way through Foundations!

As part of our committment to helping you think about how you fuel your body, we asked for recipes that were zone or zone/paleo that we could share with everyone. We want to reinforce that you can fuel yourself the right way and eat things that taste great. This one comes from Juli. Thanks Juli!

Shrimp tacos

(this recipe came from CrossFit Lakewood)
Paleo Shrimp Tacos


1 Pound of shrimp (de-veined and raw)

1 Bulb of green onions

1 Head of bib lettuce

2 Avocados

Salsa (optional)


Another simple paleo recipe where you can substitute any lean meat, try with chicken, buffalo, or you favorite fish.

Chop onions and cook half way, add raw shrimp and season to taste (we used cayenne, paprika, onion powder, and garlic powder–just mixed together in a bag).

Smash avocados in a bowl and season to taste. (we like to use some chopped red onion, garlic powder, and lime).

Remove a couple of leaves of bib lettuce and place cooked shrimp and onions inside (should look like a taco). Add avocado and salsa.

Makes 2 servings. 

Banana choco cake

(this recipe came from CrossFit Castle Rock)

Paleo Banana Chocolate


1/4 cup oil (I used unsweetened applesauce instead)
1/4 cup honey
2 eggs (I used 3 egg whites)
1 cup almond meal
1/2 cup cocoa powder
3 bananas, mashed


Pre-heat oven to 350 degrees F.

Mix oil, honey and eggs in large bowl until light and fluffy.  Add almond meal, cocoa powder and bananas, mix well.

Line a cake tin with baking paper and poor in banana mixture. This cake tends to stick so the baking paper helps a great deal.

Bake for 50-60 minutes.

I believe I only baked cake for about 25 minutes, so just watch the cake, depending on your oven. I stored the cake in the fridge and it has kept for a very long time.  Good served with fruit and/or a little almond butter or just plain.

5 thoughts on “Wednesday 100616”

  1. haha not quite as good as the pancakes…but a close one. They tacos were amazing! The cake was pretty good too! We put some peanut butter on top to give it a lil more flavor but delicious especially for paleo.

  2. and donnie…i feel your pain. my legs are still shaky, along with my shoulders being destroyed haha. good lucky everyone in the 4 and 5pm classes.

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