The recipe today is sort of long and wordy, so I'm going to keep this short and sweet.
I feel like I've been seeing a lot of newish faces in class lately, could be my imagination...or maybe it is new folks or people who finished up on-ramp recently.
Either way, it's exciting!!
Remember whether you've been taking class for years or weeks, we all have questions, and we all have off days, so if you need some help or even a pep talk don't be shy.
It's not easy, you may miss a lift...or be the last to finish a wod, but EFFORT earns respect. So be proud of what you do and keep on making steady progress.
Oh and eat "cheesecake", say what?!!??
Cannoli "Cheesecake" Squares
For the cheesecake layer-
3 cups raw cashews (soaked for about an hour)
1 cup honey
1 can full fat coconut milk
2 tbls full fat coconut milk
½ coconut oil (melted)
½ tsp sea salt
5 tsp vanilla extract
2 tbls lemon juice
For the crust-
1/4 cup almond flour
½ cup coconut flour
¼ tsp salt
½ cup honey
1 tbls cinnamon
1 tsp vanilla extract
¼ tsp baking soda
¼ tsp baking powder
For the chocolate layer-
1 cup “enjoy life” chcocolate chips
1 tbls coconut oil
In a small pot over medium heat, mix one can of coconut milk with ½ cup of honey and 3 tsp vanilla extract. That is going to need to heat for a very long time, I almost lost it trying to make this…I cannot stand in one place for that long. It is worth it though; you just keep stirring and cooking that down until you get a thick caramel like consistency and color. It may take an hour depending on how high your heat is. Meanwhile, preheat your oven to 350f. Mix your dry crust ingredients in one bowl and your wet ingredients in another and then combine. Press your dough mixture into a greased 9x9 baking dish, making a thin even layer and poke holes in the top with a fork. Bake for about 15-20. Once your coconut milk caramel sauce is done cooking let it cool completely. While it’s cooling, add your previously soaked, drained cashews into a processor and pulse until broken down. Now add ½ cup of honey, 2 tbls coconut milk, ½ cup melted coconut oil, salt, 2 tsp vanilla extract, and lemon juice to the processor and blend until completely smooth. After your crust is baked and cooled, fold your caramel sauce into your cashew mixture and pour the mixture onto your crust. Once you get an even layer pop it in the fridge for 2 hours. When your cheesecake is firm to the touch, melt your chocolate chips and coconut oil together in the microwave. About 40 seconds, stirring once at the 20 sec mark should do it. Now drizzle or spread that chocolate on your cheesecake and put it back in the fridge for another two hours. This is a bit involved but it’s pretty stinking good, so if you’re in the mood to invest in making a dessert this is a great choice.
1) 15 minutes: 2 minutes on, 1 minute off:
8 deadlifts 250/150, amrap: 1 walk, 10'hr push-ups, 2 wall walks, 20 hr push-ups, etc.
start every 2 minute interval with 8 deadlifts, then pick up where you left off with the wall walk, push-up ladder. Try to work up to 7 wall walks, 70 hr pushupsv at end of 15 minutes.
2) emom x 15
1- 30 second l-hold on pull-up bar(could be just Knees up or legs straight parallel)
2- 60 second plank hold
3- 30 abmat situps
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90 minute Kettlebell Skill Clinic (limited 14 people) Saturday Dec. 7th 12-1:30
$30 for SCF Member - $40 for Non-member
Sing-up sheet by the... read more...
Super Bowl Slam
Saturday, February 1, 2014 from 9:00 AM to 3:00 PM (EST)
Join the team at Southington CrossFit on February 1st for a competition designed to find the fittest Male (Rx'd), Female (Rx'd) and Team Rx'd (same sex) around. There will be 3 Workouts for both individuals and teams.
Divisions will be:
- Male / Female Rx'd
- Team Rx'd (same sex - 2 person)*
- T-Shirt for all Registrants
- Cash prizes for Top Athletes in each division
*Teams - Registration fee is for both members. Please register using only one person's name.
Our Team division will be a great comp for Rx'd athletes that prefer to compete in a team and those individuals with 3-12 months experience.
Individuals should be comfortable with these movements, loads and modalities:
- Clean and Jerk
- Power Cleans 185/95
- Front Squat 155/95
- Push Press 135/80
Teams should be comfortable with these movement, loads and modalities:
- Clean and Jerk
- Front Squat 135/75
- Kettlebell Swings 53/35
- Prowler Push
Pre-Registration Only! There will be no day of registrations. Registration closes at 5pm (EST) on January 31st, however, last year we sold out sooner. Check-in will be at 8:00am, athlete debriefing at 8:30am and the compeition will start at 9:00am.