This past weekend we attended Fight Gone Bad 5. Fight Gone Bad is a fund raising event held by CrossFit’s affiliates, that was started in 2006. For the event, there is a workout called “Fight Gone Bad”, that takes place at any CrossFit that wishes to hold this event. This, like many other CrossFit workouts, is something that you probably only want to take part in once a year, and for some it may take a whole year to recover from this intense one! The workout consists of moving through five stations, each station you work for a minute. The goal is to push through as many reps as you can in a minute. There is a one minute break before starting another round, and the workout consists of three rounds. Your score for the workout is the total amount of reps completed at each station for all three rounds. The stations for the workout are:
- Wall Ball-for this you squat with a medicine ball and throw the ball at a target high on the wall. When you catch the med ball, you immediately squat with the ball again to repeat (squat, throw, catch and squat, throw, catch and squat. Not fun!)
- Sumo Deadlift High Pull-for this you have a close hand grip at the center of an Olympic bar. You squat down to a sumo squat (very low squat), and when you stand up you pull the bar to your chin, repeat.
- Box Jump-for this you are jumping up onto a box and back down. Typical height is 20″ for the box.
- Push Press-for this you are pushing an Olympic bar from your chest to overhead (you are standing for this, this is not a bench press).
- Row-for this you are on a rower machine, and you row for a minute. Your total is counted in calories.
Bill and I are very good friends with three CrossFit affiliates in Pittsburgh. For the event, we stopped by CrossFit Pittsburgh to deliver some primal friendly cookies to all the athletes participating in the workout (pictured at right). The cookies were such a hit, that we decided to come home and cook up another batch for the blog and take them to our next stop – CrossFit South Hills, for their post Fight Gone Bad primal cookout. Along with these delicious cookies, we took our stuffed peppers. It was a great night, with lots of delicious primal foods. We had a wonderful time, and were in awe of all the amazing athletes that participated during the day. Way to go CrossFitters!
Now for the cookies-
- 1 cup coconut flour, sifted
- 4 eggs
- 1/2 cup coconut oil
- 1/2 cup raw honey
- 1/2 tsp all natural vanilla extract
- 1/4 tsp kosher salt, or sea salt
- 1/4 cup unsweetened cocoa powder
- 3/4 cup enjoy life allergen free chocolate chips (another good option would be 73% dark chocolate chips)
- 1/2 cup chopped walnuts
- Preheat oven to 325.
- Microwave honey and coconut oil in a microwave safe bowl until melted. About 45 seconds does the trick.
- In a medium size mixing bowl blend eggs, vanilla extract, salt, honey, and coconut oil with an electric hand mixer.
- Add in unsweetened cocoa powder, and blend again.
- Sift in the coconut flour, and continue to blend with the hand mixer until all the ingredients are mixed.
- Pour in chocolate chips, and walnuts and stir with a spatula until evenly distributed.
- On a parchment paper lined cookie sheet, scoop out dough into small balls (about 1-2 tablespoons is about right).
- Mold dough into cookie shape with hands. Like we said with our other cookies, these do not rise or expand quite like conventional cookies, so you will have to manually make the shape of the cookie yourself.
- Bake at 325 for about 15 minutes, or until the cookies start to brown a bit on the top.
- Allow cookies to cool, grab a glass of unsweetened vanilla almond milk, and enjoy!
Like we have said many times, these are a great grain-free option for a sweet treat, but they are not something to make a daily habit of eating. Sweet things in moderation! As always – Enjoy!