Australasia
22 Apr
04-22-2009
From the Australasia CrossFit Games Qualifier, this was workout #2. Best mens time is 8:06, Best womens time is 10:22. Unfortunately, we can’t simulate Workout #3. 1200 M uphill sand dune run.
If you had to do one, which workout would you choose?
For time:
21 Burpees
21 pullups
row 400m
15 burpees
15 pullups
row400m
9 burpees
9 pullups
row400m
ROM:
Elbow rotations
Locust drill
Down dog ankle stretch
Gluten Free Coconut Macaroon
Jess and I are addicted to these gluten free macaroons at the Arbor Lodge New Seasons on Interstate. I thought I try and duplicate the product. Not exactly but they taste pretty dang good! The recipe is super simple and I am no baker. Play with it and let me know what you find.
Ingredients:
1 eggs
1/2 cup of medium shredded UNSWEETENED coconut
1/4 cup of mashed yam (you could use honey instead)
a little vanilla extract
Optional: add dried fruit like raisins
Optional: add 1 tablespoon of grinded coffee beans
Steps:
Preheat Oven to 350
1) Whisk eggs
2) add vanilla
3) add in dry ingredients and mix. You are looking for a sticky like consistency that will hold shape.
4) use parchment paper with a cookie sheet. I didn’t have a cookie sheet or parchment paper so greased foil worked too.
5) Form your macaroons on the sheet. Bake for 20 minutes.
XX – This looks pretty yummy. How many Macaroons from the recipe?
G’day, that will take me 8 minutes just for the 21 burpees. Crikie!
this makes 2 macaroons, about 3″ wide, so big ones. You can easily make more by having the macaroons be dots. I really like them but they are not as…moist? as the New Season ones. Maybe I need to use more butter or fat. Try it and let me know what you think! Putting in raisins really adds flavor to it.
1200M uphill sand dune run? yikes, i may almost would do 1200 m row instead. For me, it’s got to be horrible if it’s worse than rowing!
I’ll pass on both workouts and go straight to the Macaroons. My WOD for today, no doubt.
Nick you’re hilarious! I am actually laughing aloud right now. Looks like fun!
burpees and rowing for sure! Anyone else with short levers knows how hard it is to walk in anything other than ground. Sand, snow, water, it’s like walking on a treadmill and I don’t go anywhere!
Eat some macaroons for me! I’ll have to try them when I get back!
Anyone ever run the sanddune at Pacific City on the north end of the beach? I’m pretty sure its falls way short of 1200M – but it’s straight up and down. Paddle drills and surfing a nice Oregon break, followed by sprinting said sand dune, followed by a hot shower on the beach and beers provided by Pelican Brewery. Sound like a future Crossfit Protland Trip to anyone else?
Pat, I’m in! Let’s do it!