Everything Bagel Crisps

Sunday, March 30, 2014

Yoga at 8pm at Venice  – Sign up HERE!


20 Scapula Push-ups
Hip extension w/ band
Posterior chain floss

Jump rope Warm-up:

1 minute on, 30 seconds rest of:
Single skips
Right leg only
Left leg only
Double unders (attempts)
Single skips (speed)


4 Rounds, alternating between movements:
6 Speed Skater Hops for distance (3/side) –DEMO
50 meter Bear Crawl


1000 meter Run
40 Lunges
30 V Ups
800m Run
30 Lunges
20 V Ups
400m Run
20 Lunges
10 V Ups
Row 400m
20 Air Squats
10 Burpees
Row 800m
30 Air Squats
20 Burpees
Row 1000m
40 Air Squats
30 Burpees
– 40 minute cap –

 Notes: If class is busy, some athletes will start on the rower and others on the run, switching in the middle of the workout. Tuck ups can be subbed for V ups.

 Cool down:

10 Wall extensions
Foam roll IT band, glutes
Samson stretch, 1 minute each

Crossfit Diet - Bagel Crisps


1 cup almond flour

1 egg

1 pinch salt

bagel seed mix:

1 tsp poppy seeds

1 tsp sesame seeds

½ tsp caraway seeds

½ tsp kosher (course)


Preheat oven to 325 degrees.

Mix bagel seed  ingredients and set aside.

Combine almond flour, egg and a pinch of salt. Pinch off a piece of the dough and put in a tortilla press between precut 4”parchment-paper. Lift up the press and sprinkle some seeds and press again.

Leave rounds on parchment paper and place on a cookie sheet. Bake in oven for about 10 minutes. You want a very slightly colored golden brown.

I like to place the tray in the freezer because they fall apart when warm. These can be cooled and kept in freezer and ready for use upon demand. They will turn room temp in minutes great with a spread or with eggs. Ok so it’s not a fluffy bagel but it’s so yummy and has all the right flavors with a crispy crunch.

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