Paleo Banana-nut Muffins!

"Power is not revealed by striking hard or often, but by striking true."

-Honore de Balzac

Above: Maria from Southern California visited us and WODed with our 8:30am chicks!

Today's WOD:

For time:

70 Burpees

60 Sit-ups

50 KB Swings (70/53 lbs.)

40 Pull-ups

30 Handstand Push-ups

Paleo Banana-nut Muffins!

This recipe will make about 18 delicious, guilt free muffins!

Ingredients:

1 and 1/2 c almond meal/flour (I like Trader Joe's Almond Meal)

1 and 1/2 c almond butter (I like Mara Natha's Creamy Almond Butter)

4-5 medium brown, spotty bananas

3 eggs

1 t local honey

1 and 1/2 t baking powder

1 and 1/2 t baking soda

1 and 1/2 t cinnamon

1/2 c chopped walnuts

Directions:

Preheat your oven to 350ºF. Grease or line your cupcake tin with coconut oil or paper-cups, respectively.

In a mixing bowl, mash bananas with masher. I like to leave mine a bit chunky, so I have bites of banana in my muffins! Then, combine add all the other ingredients and mix until the bananas are no longer in visible chunks. Spoon the batter into your muffin tin. You can top your muffins with whatever your heart desires: more nuts, fresh blueberries, dark chocolate chips, coconut flakes, etc.

Bake for approx. 30-35 minutes. Enjoy! This is a great complement to your coffee in the morning!

CrossFit Games Open: first workout will drop February 22nd! Register today!

If you are wondering if you should participate in the worldwide CrossFit Open, you should stop contemplating and sign-up! Yes, even if you think you may not be able to complete all the WODs given or do all the WODs, so what? Its a great opportunity to enjoy the sport you all love so much and to participate in the largest worldwide sport of fitness event. If we get 100% participation from our members, I'd be one very proud and happy coach. The tentative plan is to have all of our classes do the Open WOD of the week on Fridays, so please keep that in mind. There will be 5 workouts dropping once a week. We will also start our next 50-day Paleo Challenge on Wednesday, February 15th, so this will carry you through the Open! Informational lecture on the Paleo Diet will most likely be on Saturday, February 11th.

Registration is live!

Follow the the Sign In button to go to your profile, or visit http://games.crossfit.com/mygames.  Registration is $20 for the US, Canada, Europe and Australia and $10 for the rest of the world.

Everyone will need to create a profile and register to compete this year.  If you created a profile this year, you will just need to complete payment.

Yesterday's WOD Board:

Will be posted soon.