Blog – CrossFit Naples

5 Tips & Recipe: How to Make the World’s Best Dark Chocolate Covered Bacon

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Chocolate + Bacon = Love. It’s the perfect couple. So sexy. So delicious. What are you waiting for?!

I used a Lindt Chocolate bar with 90% cacao content. Feel free to use whatever you want. Next time I may go with 100% and add a little honey (if you try this please let me know how it turns out!).

The process is fun and can be done quickly too. I’ll run down the ingredients, instructions and some tips so you can create the world’s greatest dark chocolate covered bacon!  Click here for the details.

This recipe has been slightly changed from the recipe inside one of my favorite cookbooks, The Paleo Recipe Book.


 

Tuesday, June 30th, 2015:

Mental Toughness

“Klepto”

4 Rounds For Time Of:

  • 27 Box Jumps (24″)
  • 20 Burpees
  • 11 Squat Cleans (145lbs)

30 Minute Cap

No Score

 

coming Wednesday…

Mental Toughness

A) Power Clean & Jerk – One Rep Max
B) 5 Sets Each 30 Second Max Reps:

 

  • KB Hybrid Swings (70/53)
  • Deficit Push Up (45/25)

 

30 Seconds Off After Each Movement

Score = Power Clean & Jerk Load

5 Ways to Have More Fun at CrossFit

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1.) Get over yourself and your day.

A workout is the perfect opportunity to breathe and move on from whatever sucked in your life today. So do that. Leave the BS on the mat with your smelly sweatdrops. This might be the best chance you will have today to feel fabulous. (Well, that is, after you feel terrible first.)

2.) Stop watching the clock.

Lose yourself in the movement, not the seconds. Figure out how to do the movement better and your time will come down. Watching the numbers as they tick won’t solve shit.

3.) Get to know the goofy people in your gym.

Seriously. Some of the best folks come in the oddest packages. If you’re brave at the barbell, be brave in your friendships. SO much fun can be had outside “the cool kids.”

4.) When you go to a new movement in the WOD, always do at least 3 reps before you rest.

For example: when you switch from kettlebell swings to pull-ups, get a few pull-ups before you rest or take a few extra breaths. Will this make your workout more fun? NO! But it will get it over faster, and returning oxygen to your lungs is fun, so . . .

5.) Laugh more.

It sounds stupid, but the more you laugh, the more you will laugh. We are (mostly) a bunch of high-achievers, gunning for glory all the time. Keep that up 24/7 and life will eat at your soul. So, sometimes, in the gym, laugh or smile at the most inopportune moments. Your whole energy will change. (I like to yell “THIS IS FUN!” when it clearly is not. It almost always makes other folks smile along with me.) The workout will still suck, but you’ll be a whole lot happier about the suckiness.

And, mostly, remember that it’s just fitness. If it makes you a happier person? Great! If it makes you more of an asshole? Bad! Go do something else!

by Lisbeth on July 15, 2011


Saturday, June 26th, 2015:

A) Renegade Row – 3×5 Each Arm

B) 5 RFT:

  • 200m Overhead One Arm DB Walk
  • 20 DB Burpees

(20min cap)

No Score

coming Monday…

Practice

A) Goat Work: 15 Minutes Work on Double Unders or Hand Stand Push ups
B) Volume Work: 7 Wallball Shots every 30 seconds for 4 mins
C) Midline: 5×15 Med Ball Situps (Partner Anchored)
No Score

Paleo 5 Minute Muffins – High Protein, Grain Free, Sugar Free!

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I make these all the time, so easy and delicious!

Prep time:  5 mins

Cook time:  8 mins

Total time:  13 mins

Serves: 24 mini muffins

Ingredients

  • 1 cup any nut butter ( I have used cashew & almond)
  • 2-3 VERY ripe bananas w/ lots of black spots
  • 2 eggs (I have also tried a chia/flax egg, and while very delicious, the texture is more moist and they do not rise as high)
  • 1 teaspoon vanilla
  • A tablespoon or two of honey to taste. This amount here greatly depends on personal taste and the sweetness of your bananas.
  • ½ teaspoon baking soda
  • 1 teaspoon apple cider vinegar

 

Instructions

  1. Preheat oven to 400 degrees.
  2. Place all ingredients into a blender or food processor.
  3. Blend until well mixed: batter will be sticky.
  4. Pour batter into a greased mini muffin tins.
  5. Bake in a 400 degree oven for 8 minutes or so, slightly longer with chia eggs. I am sure you could use regular muffins too, but you will have to increase the cooking time to 12-15 minutes.

Recipe here on Pinterest


 

Thursday, June 25th, 2015:

Competition

A) Hang Power Snatch to Full Snatch – 15 Minutes

B) 12 Min AMRAP:

Start with…1 KB DL, 1 KB SDHP, 1 KB Swing (Russian), 1 Burpee

Increase by 1 Each Round 2222, 3333, 4444, 5555…

No Score

 

coming Friday…

Practice

A) Pullup Practice 10 Minutes – Sets of 5

B) Weighted Pushups 5×5 (use the same weight)

C) 2 Minute Intervals: Quality predicts speed

  • Push Ups
  • Run
  • Situps
  • Med Ball Cleans

Rest 3 Minutes – REPEAT

No Score