"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion.”
-Muhammad Ali
Today's WOD:
Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats
Day 17 of the 50-day Paleo Challenge: Paleo Banana Nut Muffins!
Ingredients:
2 cups almond flour
1/4 cup flaxseed meal
2 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
1 cup chopped walnuts
5 really ripe bananas (mashed well)
2 tsp local honey
4 omega-3 enriched eggs
1 tsp vanilla extract
Directions:
Preheat oven to 375 degrees F.
Sift the dry ingredients together in a large bowl.
In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.
Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to overmix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.
Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
Let cool slightly and enjoy with a pat of almond butter or coconut oil.
Yesterday's WOD Board:
Awesome job Steve! - I'm pretty sure he could do that strict too!
ReplyDeleteHow was today and the advancing of the gymnastic movements?
Worse or better? Some commented on getting better as the WOD went on.
COACH JOSH's DAY 17 PALEO CHALLENGE
Breakfast: Opah cooked with coconut oil, some broccoli, some baby carrots, coconut flakes, orange, fish oil
Lunch: Chicken Breast, broccoli/cucumber/green bell pepper/babaganoosh (all from whole foods), 1 Paleo pumpkin pie piece, and 1 Paleo almond butter cookie, fish oil
Snack: Paleo Jerky, dried mango, some macadamia nuts
Dinner: Paleo Laulau, rest of whole foods chicken breast with some babaganoosh, some broccoli, some baby carrots, 1 paleo pumpkin pie piece, 1 paleo almond butter cookie, fish oil