Chocolate Protein Waffles

I use WFitNutrition protein so you can use any flavor of choclate you want.

2 scoops Wfit choc mocha protein

2 tbsp coconut flour

2 egg whites

1 mashed banana

Dash baking powder

Stevia 

Almond milk

-Mash banana first. Add baking powder and mix (easily mixed this way).

-add egg whites.

-add one scoop of protein at a time and add almond milk to mix. Then add the other.

-add coconut flour. One tbsp at a time. Add almond milk as needed. It'll thicken because coconut flour absorbs so you'll need more milk after it sets.

-add stevia if you want.

-stir in add ins if you want. I added cacao nibs to mine.

-pour into sprayed waffle maker. Mine made two.

I use coconut oil spray.

Added PB and strawberries to the first one.

Second one stuck so I had to scrap it off but it was a little burnt and crunchy so it was a nice topping on the other. Of course I added more strawberries and drizzle of PB.

No "Me" In CrossFit

Such a good article:

http://www.theboxmag.com/crossfit-blogs/there-is-no-me-in-crossfit/

Protein Waffles

1/2c egg whites

2 tbsp oat flour

2 coconut flour

1 scoop protein

Mashed banana

Dash baking powder

Enough water to make a thick dough.

Mix really well. 

Pour in sprayed waffles maker.

I topped mine with PB, strawberries and raw honey!

I used cinnamon swirl protein 

These came out soooo fluffy and moist!!!

Chocolate Chip Cookie Dough Protein Bars

Chocolate Chip Cookie Dough Protein Bars:

-1 can rinsed/drained chickpeas

-3 egg whites 

-1 banana

-1/2-3/4c almond milk 

-1 tsp vanilla

-2 scoops Chocoalte Chip Cookie Dough Cellucor Protein

-3/4c oat flour

-1 tsp baking powder

-1/2tsp baking soda

1. Blend first 5 ingredients until smooth. (1/2c almond milk first)

2. Add in oat flour while blending.

3. Add one scoop at a time of protein. (Add remaining almond milk as needed to get it blended.)

4. Add baking soda and powder. (You could add stevia to make it extra sweet).

5. Pour into a lined an sprayed 9x9 baking dish. Sprinkle with Dark Chocolate (I used Lily's Stevia sweetened) or crumble a Quest Bar in.

6. Bake 350 for 25-30mins.

7. Allow to cool-I made mine into 8 bars.

*i always keep mine in the fridge be use it contains fresh, spoilable ingredients. I just nuke them if I want one. 

*get your Quest Bars from http://bit.ly/quest4crossfit 

*you could use any flavor of protein here but it's new and it tastes amazing!

Post WOD Nutrition

Best article thanks to Miss. Kmae!!!

http://kmaecags.com/uncategorized/post-workout-nutrition-how-to-get-the-biggest-return-on-investment-in-your-training/

I agree 100% and she constantly reminds me when I'm slackin!

Protein 'Cheesecake-Like' Muffins

Protein 'Cheesecake-Like' Muffins:

1 can (rinsed) chickpeas/garbanzo beans

Fruit: 6 strawberries or 1 banana or 1/2c applesauce

3 tbsp nut butter

3/4c almond milk

1 tsp vanilla

3 tbsp maple syrup or honey

Blend in blender until really smooth and creamy.

3 scoops vanilla protein (I used WFitNutrition Vanilla Coconut)

1 1/2c oat flour

2 tsp baking powder

Blend. Add more almond milk as needed if it's too thick (protein powders absorb differently)

Pour into sprayed muffin tins or liners.

Optional toppings: choc chips, cacao nibs, nuts, coconut flakes, etc.

Bake 350 for 15-20mins.

As you can see I used caco nibs, extra dark choc chips, dabs of PB, and a mix.

CrossFit Drop In Etiquette Article

Since I encountered this on my 3 wk trip, it was a good read and glad I followed the proper drop in etiquette.

http://www.boxlifemagazine.com/community/drop-in-etiquette-what-you-need-to-know-athletes-owners