Categorized as: RECIPE

Paleo 5 Minute Muffins – High Protein, Grain Free, Sugar Free!

I make these all the time, so easy and delicious!

Prep time:  5 mins

Cook time:  8 mins

Total time:  13 mins

Serves: 24 mini muffins

Ingredients

  • 1 cup any nut butter ( I have used cashew & almond)
  • 2-3 VERY ripe bananas w/ lots of black spots
  • 2 eggs (I have also tried a chia/flax egg, and while very delicious, the texture is more moist and they do not rise as high)
  • 1 teaspoon vanilla
  • A tablespoon or two of honey to taste. This amount here greatly depends on personal taste and the sweetness of your bananas.
  • ½ teaspoon baking soda
  • 1 teaspoon apple cider vinegar

 

Instructions

  1. Preheat oven to 400 degrees.
  2. Place all ingredients into a blender or food processor.
  3. Blend until well mixed: batter will be sticky.
  4. Pour batter into a greased mini muffin tins.
  5. Bake in a 400 degree oven for 8 minutes or so, slightly longer with chia eggs. I am sure you could use regular muffins too, but you will have to increase the cooking time to 12-15 minutes.

Recipe here on Pinterest


 

Thursday, June 25th, 2015:

Competition

A) Hang Power Snatch to Full Snatch – 15 Minutes

B) 12 Min AMRAP:

Start with…1 KB DL, 1 KB SDHP, 1 KB Swing (Russian), 1 Burpee

Increase by 1 Each Round 2222, 3333, 4444, 5555…

No Score

 

coming Friday…

Practice

A) Pullup Practice 10 Minutes – Sets of 5

B) Weighted Pushups 5×5 (use the same weight)

C) 2 Minute Intervals: Quality predicts speed

  • Push Ups
  • Run
  • Situps
  • Med Ball Cleans

Rest 3 Minutes – REPEAT

No Score

 

Recipe: Sweet Potato Bacon Cakes

Got a craving for hash browns to go with your eggs in the morning? Why not make your own, and kick the flavor up a notch with these sweet potato bacon cakes! The potatoes are cooked first to bring out their natural sweetness, and then mixed with just a few ingredients – onions for a slightly crunchy counterpoint, bacon for that irresistible flavor, and an egg to bind everything together. A few minutes to crisp up in the pan, and they’re done!

Ingredients:

1 lb sweet potatoes, quartered;
4 slices of bacon, chopped;
3 green onions, sliced thinly;
1 egg;
Sea salt and freshly ground black pepper;
Paleo cooking fat

Preparation:

Place the sweet potatoes in a large saucepan. Add cold water to cover, and bring to a boil; then lower the heat and let simmer until the potatoes are fork tender, about 5 to 8 minutes.
In the mean time, fry the bacon in a skillet placed over medium-high heat until crispy. Set aside.
Smash the potatoes in a large bowl. Shred and add the cooked bacon as well as the onions and egg. Season to taste with salt and pepper.
Form four patties using the sweet potato mixture.
In a large skillet placed over a medium-high heat, melt some cooking fat and fry the potato cakes until the outsides are golden and the insides are heated through, about 4 minutes per side. (1)


Saturday, May 16th 2015:

Closed – Mason 5k

Join us or run a 5k from home

coming Monday…

A) 10 Minute EMOM:

  • 1 Hang Snatch into 1 Full Snatch

Add weight when possible

B) 10 Minute EMOM:

  • 4 Burpees
  • Max OH Squats (95/65)

Score total OH Squats

Paleo Chocolate Chip Cookie Bars

Nothing beats the smell of cookies baking in the oven. It fills the kitchen with a sweet aroma that makes your mouth water. You start counting down the seconds until you get to grab them out of the oven and take a bite.

Ingredients

  1. 2 1/2 cups almond flour
  2. 1 tsp baking soda
  3. 1/2 tsp salt
  4. 2 tsp vanilla
  5. 2 large eggs
  6. 1 tbsp almond milk
  7. 1/4 cup melted coconut oil
  8. 1/3 cup maple syrup
  9. 1/2 cup chocolate chips

 

Instructions

  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix together the flour, baking soda, and salt.
  3. In a separate bowl, mix together the vanilla, eggs, almond milk, oil, and syrup. Then add to the dry ingredients and stir well with a hand mixer. Fold in the chocolate chips with a spatula.
  4. Pour mixture into greased 8×8 baking pan, smoothing out to even. Bake for approximately 20 minutes or until the top is golden brown. (1)

 

Have you seen the new set up yet?

Have you seen the new set up yet?


 Tuesday February 10th, 2015

A) Broad Jump Testing-Max Distance

B) Skill: 4×15 Plated OVH Lunges

C) 3 x 300m Runs: Rest 1 min

C) 3x 400m Rows: Rest 90seconds

coming Wednesday…

A) Hand Stand Pushups 6×5

B) 30 Burpee Pullups for Time (5min cap)

C) “Karen”150 Wallballs for Time (12min cap)