Wine Country CrossFit

A big thanks to Suzanne Holliday who sent me recipes for a couple of “Paleo” cocktails.  Please note the quotations around the word Paleo.  Remember that these are still a treat, and despite mostly Paleo ingredients, the booze won’t hurry you to your goals.  That being said, if you’re looking for a great way to cool off this weekend, I can’t think of a much better way!

-Ryan

Spiked Watermelon Pops
Ingredients
•    1/2 (3 pounds) large watermelon, peeled and cut into 1-inch chunks

•    3/4 cup watermelon flavored 70 proof vodka (recommended: Smirnoff
Twist of Watermelon)* see Cook’s Note

•    1/2 cup chopped fresh mint leaves

•    Special equipment: 16 (1/4 cup) ice pop molds, 16 wooden pop sticks or
wooden coffee stirrers at least 2-inches longer than the molds.
Directions
In a blender, combine the watermelon, and vodka. Blend until the mixture is smooth. Add the mint and pulse once to combine. Pour the mixture into the pop molds. Insert the wooden sticks all the way down the inside the molds. Freeze for at least 10 hours or preferably overnight.
To unfreeze the ice pops, insert the molds in hot water for 5 to 10 seconds. Serve immediately.
*Cook’s Note: For nonalcoholic Watermelon Pops, substitute 3/4 cup orange juice for the vodka.
NOT-A-COLADA

INGREDIENTS

*juice I lime

*1 tsp shredded coconut, toasted

*1 cup coconut water
*1/3cup light coconut milk
*1cup fresh pineapple chunks
*1/2 tsp pure cocnut extract
*1 cup crushed ice
*light rum
INSTRUCTIONS
Place lime juice and shredded coconut into 2 seperate shallow dishes. Dip rims of 2 8oz glasses in lime juice and then shredded coconut.
In a blender, mix any leftover lime juice from dish with coconut water, coconut milk, pineapple, coconut extract, rum and ice until well blended, about 45 seconds. Pour and serve.

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Friday’s WOD:

Overhead squat 3-3-3-3-3

400m Run
8 muscle Ups
8 snatches (135/95)
400m run
4 muscle ups
4 snatches
400m run
2 muscle ups
2 snatches