"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 




The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

« Whether it is the corn syrup ladden Hunts and Heinz or highly priced organic versions, ketchup is a staple on many of our kitchen tables. | Main | Paleo treat that is not cheat, well technically. »

The answer is chocolate of course. Browines to be exact.

 After eating chocolate you feel godlike, as though you can conquer enemies, lead armies, entice lovers. 
~Emily Luchetti

written by Elin

Emily Luchetti is a renowned pastry Chef and with the above statement, I suspect her to be true CrossFitThis is not Emily Luchetti, but could quite possibly be any woman CrossFitter in the world at any given time. material at heart.  I envision her powering her PRs with towering fountains of chocolate.  Now, whether you should actually eat these little tasties of mine pre WOD, post WOD, or intermittently through out your WOD....well that is entirely up to you.

A few words on sugar...

click on the image above to get more information on sugars and how they work in the body.To make a very complex topic very simple lets strip it down to the basics.  Carbs are sugars.  The body reacts to different types of sugars differently depending upon the ease in which the body can process it.  If you want to educate yourself on sweeteners click on the sugar dish at right to be linked to a site I stumbled upon that has some good info. In general I am a proponent of whole foods.  Unrefined and as close to their natural state as possible.  Palm sugar is what I used in the recipe and is a sugar.  Just like honey is sugar, maple syrup is sugar, brown sugar, refined sugar, raw sugar, liquid or cubed. Sugar, sugar, sugar. Mike Adams, the Health Ranger Editor of NaturalNews.com says it best "Palm sugar is nutrient-rich, relatively low-glycemic, crystalline sweetener that looks, tastes, dissolves and melts almost exactly like sugar, but it's completely natural and unrefined. It's acquired from the flowers growing high on coconut trees, which are opened to collect their liquid flower nectar. This nectar is then air-dried to form a crystalline sugar that's naturally brown in color and naturally rich in a number of key vitamins, minerals and phytonutrients, including potassium, zinc, iron, and vitamins B1, B2, B3 and B6."  That being said it is still sugar.  Sugar in any form, natural, unrefined, organic, cultivated by virgin Monks is still sugar.Sugar in its current abundance is one of the root causes to many of the health issues plaguing humanity currently. All treats and sweets should be consumed with tremendous caution, with thought to serving size, and with consideration of what your specific nutritional goals are. Nothing consumed in a mindless fashion, with reckless abandon is good for you not matter how you market it.                                      

Paleo Style Cakey Brownies

Preheat oven to 350 degrees
.  Grease an 8 or 9 inch square pan with coconut oil.

  • Heaping 1/4 cup organic cocoa powder
  • 1/2 cup coconut oil, melted
  • 2 med size organic eggs
  • 2 teaspoons of organic vanilla extract
  • 2 Tablespoons strong coffee
  • 1 Tablespoon almond butter
  • 1/2 cup palm sugar 
  • 1/3 cup coconut flour
  • 1/3 cup almond flour
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 4 Tablespoons high quality 80% finely chopped chocolate or to taste.  

Beat eggs with a whisk along with sugar, vanilla, coffee and almond butter until light and very well combined. Whisk melted coconut oil in a slow steady stream to egg mixture and whisk until it is smooth. In a separate bowl sift together the dry ingredients then mix dry ingredients into the wet mixture along with diced chocolate and nuts if using.  Bake 20 minutes on the center rack, turning pan 180 degrees 1/2 way through baking.   At 20 minutes check for doneness.  Depending on your oven and the type of pan used, the bigger the pan, the thinner the batter, the quicker they cook...they may be done by now.  Check buy inserting a toothpick into the center. It should come out clean or with just a few crumbs attached.  I always tend to err on the side of under cooking as I like the center pieces a bit soft.  All about personal preference.  Let cool, cut into squares.

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