Crossfit Singapore Newsletter Dec 1-15 2011

This Week's Warm-Up

60 Second Cobra
25 Wall Ball Sit Ups
10 Pistols Each Leg (See Video Above)
15 KBS
60 Second Alternate Cat/Cow Pose
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Traveling and can't get to the box

10 Burpees
10 Squats
10 Sit Ups

10 Rounds for Time
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Music

Prodigy Spitfire

The Clash London Calling

Warm up: November 16 - 30, 2011

Warm UP for the Next Two Weeks:

Hand Stand Hold (60 seconds)

30 Air Squats

10 Hollow Body Push Ups (see Mobility WOD clip below)

60 Second Stretch  (Hands touching toes, straight legs)

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Tunes to groove to:

Moby- The Day

Snoop Dog/David Guetta - Sweat

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Travelling and can't get to the box...

Invisible Fran 

21-15-9 of air squats and push ups for time.

Add 1km run before and after if you have the facilities.

If you visit another box, please share your photos!

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Paleo Apple Pie

Crust:

2 cups almond flour

7 dates

1 tbs Coconut Oil

Blend in food processor until almost butter. Coat 9inch Pie Pan with Coconut Oil.

Spread dough into pan spreading dough half way up the sides of the pan. 

Bake at 350F for 10 minutes or until golden brown.

Filling

5 Apples

4 tbs butter

Cinnamon

Nutmeg

Ginger

Peel and mince apples. 

Cook apples and butter in saucepan over medium heat adding spices to taste. Pour into pie crust.

Crust Cover

1/4 Cup Pecans

1/4 Almond Flour

2 tsp Almond Butter

4 dates

Mix in food processor and sprinkle on top of pie. 

Bake at 350F at 15 minutes

Stand and let cool.

BOX SOCIAL:

Join us November 27th, 4-9pm for a Thanksgiving BBQ. 

Please bring meat for the grill and your drink of choice. 

Pit B6 near Big Splash, East Coast Park.

* The Americans will prepare a Turkey to give you a taste of Thanksgiving (Paleo style of course).