Wed Feb 15, 2017


Thanks to all the crazy cats that came out to our Valentine's Day Throwdown! Lots of laughs were had by all :-)

Clean & Jerk OT90 x 8 - build from 60%

"Wise Men" AMRAP in 3 min:

Macho Man (RX 135/95) (Beast - 155/105#) Rest 3:00 AMRAP in 3 min: Macho Man (155/105) (185/135#) Rest 3:00 AMRAP in 3 min: Macho Man (185/135) (205/145#) *1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks compare to dec 14/16

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Nutrition Wednesday with Coach Courtney, RD

Jeff’s Customizable Rice Krispie Squares

My friend Jeff (known to many at the gym as Shoeless Jeff) shared with me his recipe for "healthy" rice krispie squares. What I love about this recipe is that it is completely customizable. I have provided the "base" recipe (with a few tweaks) but you can experiment by changing the puffed grain, sweeteners, add-ins, and protein powder to create your favorite flavor combination.

Some ideas:

Puffed Grain:

  • Brown Rice Krispies

  • Puffed Quinoa

  • Puffed Kamut

  • Puffed Wheat

Sweeteners

  • Honey

  • Agave Syrup

  • Brown Rice Syrup

  • Maple Syrup

  • Reduced Sugar Syrup

Nut butter:

  • Almond butter

  • Peanut butter

  • Cashew butter

  • Homemade nut butter

Add-ins:

  • 1/2 cup dried fruit

  • 1/2 cup chopped nuts

Example combinations: sliver almonds and cranberries; a tropical flavour with macadamia nuts, coconut, and mango; dried apples and walnuts

Protein powder:

  • Chocolate protein

  • Vanilla protein

  • Snickerdoodle protein

  • Cake Batter protein

  • Unflavored protein

Note: if you add additional protein powder, increase the amount of nut butter in the recipe by 2 tablespoons and the amount of sweetener by 2 tablespoons. I have had success with a version where I eliminated the ground flax and replaced it with 1 scoop (30g) of protein powder and did not increase the amount of nut butter and honey.

Yield: 12 squares

Ingredients:

  • 2 cups (16g) rice krispies

  • 1 ½ cups (120g) old fashioned rolled oats

  • 3 tablespoons (30g) ground flax

  • 2 tablespoons (24g) chia seeds

  • 1/2 cup (160g) honey

  • 1/2 cup (120g) almond butter

Directions:

  1. Combine the dry ingredients in a large mixing bowl (include any extra add-ins not outlined in the base recipe).

  2. Note: if you add 1 scoop (30g) of protein powder, increase the amount of nut butter in the recipe by 2 tablespoons and the amount of sweetener by 2 tablespoons. I have had success with a version where I eliminated the ground flax and replaced it with 1 scoop (30g) of protein powder without increasing the amount of nut butter and honey. If you want to include the flax and add protein powder it is ideal to increase the wet ingredients (honey and almond butter as described).

  3. Add the almond butter and honey to a sauce pan and heat on low until the nut butter and honey melt together.

  4. Stir in the dry ingredients and mix thoroughly.

  5. Press the mixture into a 8x8 pan and let the mixture set for one hour.

  6. Cut into 12 bars. I recommend wrapping each bar individually and storing them in the refrigerator. You can enjoy these bars as a treat or a post-workout snack!

Note: the nutrition facts provided are for the base recipe and not the optional add-ins (nuts, dried fruits, and protein powder).

  • Calories: 183 kcal

  • Fat: 7g

  • Protein: 5g

  • Carbs: 26g

  • Fibre: 3g


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