7.29.2015

This entry was posted in SFXF Workouts on by

Be sure to check out our recipe page under NUTRITION on the front page banner. Here is a sample of what you will find.

Coconut Latte Overnight Oats

207 calories | 5g fat | 37g carbs | 4g fiber | 10g sugar | 5g protein
 coconut-latte-oats-square-475x475
Ingredients
  • 1 cup rolled oats
  • ¼ cup coconut water*
  • ¼ cup + 1T brewed coffee
  • ¼ cup + 1 T almond milk (I used Almond Breeze 60 calorie)
  • 1 tablespoon maple syrup or honey**
  • 1 tablespoon coconut cream*
  • dash of cinnamon
Instructions
  1. Place all ingredients in a medium size tupperware and mix.
  2. Then, transfer the tupperware into the fridge for 2 hours or overnight.
  3. The next morning, add a few more tablespoons of almond milk, if need be.
 Notes:
For the coconut water and coconut cream, I used a refrigerated can of full-fat coconut milk, which separate into solid and liquid when chilled. Scrape the cream out of the can to access the water at the bottom of the can.
*If you did not use sweetened almond milk, feel free to add a bit more maple syrup/honey.

 

Warm-up: Row 500m. then 2 Rounds of 15 Wallball, 16 Shoulder Touch, 10 AH Swings.  Dynamic Stretch (Shoulders)

Strength: Push Press
7 Min.
3 Reps EMOM @ 70%
L2: 60%
L3: WAW

WOD: TRIANGLE COUPLET

15-10-6 reps for time of:
Thrusters 135/95 Rx+165/115
Bar muscle-ups Jumping muscle-ups 2/1
Men use 165 lb., women use 115 lb.

Icing: Foam Roll the Back Side