20130122

Wednesday

MAX EFFORT
Power Clean 3,3,2,1,1 (70,75,80,85,90%)



WOD
21-18-15-12-9 rep rounds for time of:
Kettlebell Swing 55/35lb
Box Jump 24/18
Sumo Deadlift High Pull 95/65lb


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2 comments:

  1. AnonymousJanuary 22, 2013 at 10:01 PM

    I miss that lady in the photo....

    ReplyDelete
  2. JessicaJanuary 23, 2013 at 7:17 AM

    A couple of my favorite EASY recipes:

    Better For You Chocolate Chip Cookies (grain free, gluten free, dairy free, refined sugar free)
    Makes about a dozen
    • 1 cup raw almond butter
    • 1/4 cup raw honey (you can use slightly more or less based on your preference)
    • 1 egg
    • 1/2 tsp baking soda
    • 1/2 tsp salt
    • 1/4 cup Enjoy Life chips (more/less if you like)
    1. Pre-heat oven to 350 Degrees F. Line cookie sheet with non-stick foil.
    2. In a bowl, whisk all ingredients (except the chips) together. When combined, gently fold in chips to incorporate.
    3. Using a regular spoon, spoon about 2 TBSP worth of batter onto the cookie sheet, about 1.5 inches about. The batter is loose, but it actually doesn't spread a lot.
    4. Bake for 8-10 minutes (until just slightly firm). Remove from oven and let cool for another 10 minutes on the cookie sheet. This is important to make sure they "set up" right.
    5. Remove cookies from sheet and allow to finish cooling on a cookie rack. Store in an airtight container.



    Paleo Herb Crackers

    2 cups almond flour
    1/2 teaspoon sea salt
    2 tablespoon favorite herbs of choice (I used a blend of pizza seasoning and rosemary)
    2 tablespoons water
    1 egg white
    1 tablespoon olive oil
    1/4 teaspoon coconut oil or butter
    Instructions:
    Preheat oven to 350.
    Combine almond flour, salt, and spices in a medium mixing bowl. In a small bowl, whisk together the water, egg white, olive oil, and coconut oil (melted). Pour wet ingredients into dry and stir until stiff dough forms and all dry ingredients are wet.
    Place dough between 2 sheets of parchment paper and roll out to an even thickness of about 1/8 of an inch. Transfer parchment to a baking sheet pan and remove the top piece of parchment. Using a pizza cutter trim off uneven edges of dough, then cut the sheet of dough into cracker size pieces/squares.
    Bake for 10 minutes. Turn off oven and let crackers sit inside oven for an additional 10 minutes, until golden.

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