Announcements: -Ladies Night will be moved to the second Monday of the month in September due to Labor day. It will be September 13th at 7:30pm at Aubrey’s house (4529 Corran Ferry Loop, Austin 78749)
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe toboone@crossfitaustin.com ortristy@crossfitaustin.com
Announcements:
-Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.com to reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slothere **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th…sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com ortristy@crossfitaustin.com
**Today’s CC, and Team Workout will start one hour earlier than normal**
Today’s Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open
Weekly Buy In/Cash Out :90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed, add weight as needed)
**Tommorow’s CC, and Team Workout will start one hour earlier than normal**
Saturday Schedule:
8 AM CC Workout
9 AM Team Workout
11 AM- 5 PM OlyAthlete Open
Weekly Buy In/Cash Out :90/side of Side Planks (Fraction as needed)
:90 of Front Planks (Fraction as needed)
3 Sets
10 Step-ups/leg
:30 Rest
10-12 Powell Raises (3010) *Post step-up, and Powell raise weights to comments
then…
800 M Sprint
3-5 minutes rest
400 M Sprint
2-4 minutes rest
200 M Sprint
1-2 minutes rest
100 M Sprint
50 M Sprint
*times recorded
We fear the thing we want the most. -Robert Anthony
Announcements: -OlyAthlete Open this Saturday August 28th -Part 2 of the Mohican Warrior Challenge is around the corner, Sept. 11th. If you signed up for Part 1, please emailtristystep@gmail.comto reserve your time slot for Part 2! If you are only signing up for Part 2 of the Challenge, please sign up for your time slot here **Also, we need judges/counters (especially for 9am)! If you are interested in helping out, even if you aren’t competing, emailtristystep@gmail.com -Fight Gone Bad, Sept. 25th...sign up and reserve your spot!! -Check out the new Recipe tab under Member Resources! Submit your favorite Paleo Recipe to boone@crossfitaustin.com ortristy@crossfitaustin.com
Come cheer Blake and Sleeves on this weekend @ The OlyAthlete Open 12-5 PM
If you google “power balls” you will find a ton of recipes. Here’s an easy adaptation:
1/2 c unsalted sunflower seeds
1/2 c something “dry” (recipe typically calls for oats - instead i used a mixture of almond meal and protein powder. Could also use flax meal, almond flour, etc)
3/4 c dried dates
1/4 c honey (or agave)
1/4 c nut butter
1/4 c sesame seeds
In a food processor, combine sunflower seeds and dry ingredient. Then add the dates and process. Next add the honey and nut butter and process until the mixture forms a dough-like consistency (it may begin to ball up/jam up on you in the processor). Scoop the dough into 1 tablespoon size balls and roll in sesame seeds. Store in fridge (or even freezer – yum).
Feel free to go crazy – the proportions above are just to get you started, feel free to experiment with the flavor and consistency you prefer. Use dried apricots or other fruit in place of dates. I threw in flax seeds and some walnuts I had on hand. Roll in nuts or coconut flakes instead of seasame seeds (you can also press into a pan or onto wax paper to cut into bars, but these babies are pretty sticky so i recommend rolling them in something). Add cinnamon, or cocoa. Or bacon. You get the idea.
PS. While these can be adapted to be paleo, make no mistake that these balls pack quite the sugar punch. Not really recommended for those trying to lean out…at least, don’t eat half the batch in one sitting. (<– I of course have no experience with this, I have just *heard that it can happen)
