Workout of the Day: 140320


March is our month to test out new programs that we would like to implement on a consistent basis. We will be once again rearranging the schedule as follows:

  • BMC  (Morning)- Monday/Tuesday/Thursday/Friday: 10am
  • BMC  (Evening) – Monday/Tuesday/Thursday: 6pm
  • Barbell Club – Monday/Wednesday: 7pm
  • Competition Class- Tuesday: 7pm

Note: 7pm Monday thru Wednesday will be OPEN GYM hours in conjunction with Barbell/Competition Classes. So if anyone missed any classes for regular CrossFit, you may come in and do the WOD as long as it doesn’t interfere with class and/or needs permission by a coach.

Workout of the Day: March 20th, 2014

AMRAP in 7 minutes of:
5 Knees-to-Elbow
3 Overhead Squat (135/95#)


Rx: as is, no modifications.
Rx-1: 115/85#.
Rx-2: 105/74#.
Rx-3: 95/65#.
Rx-4: modify weight lower and knees to elbows.

Cited: AND

Bacon Jalapeño Egg Salad Sandwiches
Prep time
35 mins
Cook time
15 mins
Total time
50 mins
Serves: 2
  • biscuits
  • 4 slices of cooked bacon, chopped
  • 6 eggs
  • 2-3 tablespoons mayo
  • 1 tablespoon minced jalapeño
  • 1 teaspoon minced chives
  • 1 teaspoon minced fresh dill
  • ⅛ teaspoon garlic powder
  • pinch of salt and pepper, to taste
  • hot sauce, to garnish (optional)
  1. Make biscuits. You will need two for this recipe (biscuit recipe below).
  2. While biscuits are cooking, bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool. Once cool, remove the shell.
  3. While eggs cool, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  4. In a large bowl, place chopped bacon, peeled eggs, mayo, jalapeño, chives, dill, garlic powder, and salt and pepper.
  5. Mix well. Add more mayo, if needed.
  6. Cut warm biscuits open and stuff full with egg salad. I even topped my sandwiches with hot sauce, because hot sauce is wonderful with eggs.
Biscuit Recipe:
  • 4 large eggs, yolks and whites divided
  • 1/2 cup coconut flour
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon cream of tartar
  • 1/2 teaspoon salt
  • 4 tablespoons cold butter
  • (if you wanted a little sweetness in your biscuits, you could add in 1-2 Tablespoons of honey)


  1. Preheat oven to 400 degrees.
  2. In a medium bowl, whisk the egg whites until frothy and at least doubled in size. Mix in the yolks until no streaks remain.
  3. In a separate bowl, combine the flour, baking soda, cream of tartar and salt.
  4. Using a fork or pastry cutter, mix the butter into the dry ingredients until you have pea-sized bits of butter.
  5. Fold the flour mixture into the egg mixture, incorporating well (the batter will be rather wet, but the coconut flour will start to absorb some of the liquid. Do not add more coconut flour!).
  6. Using a 1/4 cup measuring cup, scoop the batter onto a parchment or silpat lined baking sheet.
  7. Bake for 15-20 minutes or until golden brown and a toothpick inserted into the biscuit comes out clean.




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