Sweet Potato Gnocchi

Sunday, April 20, 2014

Yoga at 8pm at Venice  – Sign up HERE!


Downdog calf stretch, x20
10 Inchworms
Super rack w/ band


Jog 400 meters
10 Bar taps + 10 Pull ups
:30 Handstand hold
10 Burpees


Perform ME Single Skips in 3 minutes.  Rest, then perform ME Double Unders in 1 minute.

Notes:  These do not have to be unbroken.  If you break, reset and continue counting reps until the time has elapsed. Any style single skip is allowed.  Try alternating your feet to see if that is faster for the 3 minutes speed test.


AMRAP 30 minutes:
800m Run
30 Power cleans (95/65)
30 Toes to bar
30 Box jumps (24/20 inches)
30 Push presses (95/65)
30 Double-unders
30 Pull-ups
30 Burpees
30 Walking lunges

Notes: Try to go for continual movement throughout the AMRAP.

Cool down:

1 minute plank hold
:30 second arch hold

Sweet Potato Gnocchi Crossfit Nutrition Diet


  • 2 large sweet potatoes (mine totaled 550 grams), baked and peeled
  • 2 1/2 cups arrowroot powder (plus a bit more for rolling)
  • 2 1/2 cups almond flour
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 1 egg white


  1. Poke a few holes in the sweet potatoes and bake them in a 400 F (200 C) oven for about an hour (or until soft and done).
  2. Remove from the oven and cool completely.
  3. Peel the sweet potatoes and then mash them in a large mixing bowl.
  4. Add your flours in 1/2 cup at a time (1/2 cup almond flour, 1/2 cup arrowroot then stir before adding more).
  5. After you have a whole cup of each flour added in, mix in the salt and baking soda and stir.
  6. Now beat your egg white until it is frothy and then stir it in.
  7. Resume adding in the flours half a cup at a time until you reach a dough consistency that you are able to grab a handful of and roll into a ball. For me, this equaled 2 1/2 cups of each flour. You may need a little more or a little less depending on the humidity where you are.
  8. Put your dough in the fridge for at least half an hour.
  9. Once it’s chilled, dust your counter top or a sheet of parchment paper with some arrowroot powder.
  10. Take a handful of dough and roll it out into a long snake shape with your hands. If it’s sticking to your hands, just dust your hands with some of the arrowroot powder.
  11. Cut your snakes into segments about an inch each. You can leave them in that shape or you can flatten them a bit with a fork dipped in arrowroot.
  12. Once all of your dough has been shaped and cut, drop each piece of gnocchi into a pot of boiling water.
  13. Within about a minute, they will float to the surface. Let them cook for about 30 seconds after they float to the top and them remove them to a colander with a slotted spoon.
  14. If you want, you can serve them at this point.
  15. We went a step further and melted some ghee in a frying pan with a pinch of salt over medium heat and pan fried the gnocchi. It’s important to let it brown before flipping it to brown the other side. If you flip too soon, they will stick and you will know you are trying to turn them too soon.
  16. Remove to a serving plate and top with the sauce of your choice.

– See more at: http://swisspaleo.ch/sweet-potato-gnocchi/#sthash.3hVT31qp.dpuf

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