"I'm broken... DO NOT DROP ME!" -10 lbs. plates

‎"The medals don't mean anything and the glory doesn't last. It's all about your happiness." 

-Jackie Joyner Kersee

Above: I'm broken... DO NOT DROP! 

Love, 

10 lbs. plates, 15 lbs. plates, and 25 lbs. plates

Equipment SUSTAINABILITY! Everyone read, ignorance is not bliss in this situation!

• Just a reminder athletes, because sometimes the coaches forget to remind you, DO NOT DROP ANY PLATE UNDER 25 lbs. (i.e. a barbell loaded with 10's or 15's on each side)! The bar weighs 45/35 lbs., therefore the 10's and 15's cannot catch the load of the bar. 
• If your bar is loaded with a larger plate and a smaller plate (i.e. 45 lbs. plate and a 10 lbs. plate), please make sure the 45 is on the inside and the 10 is on the outside. In other words, don't be LAZY and stack your plates heaviest to smallest!  Same goes for our 1 pound silver plates! Do not load those first, they belong on the OUTSIDE! Yes, that means you have to take them off every time you load more weight on the bar.  
• Finally, if you are warming up with lighter weights then go heavier... don't be lazy by using all the smaller plates! For example, if you are warming up with 95 lbs. (i.e. 45 lbs. bar plus 2-25 lbs. plates), then you jump to 135 lbs. for the workout, please take off the 25 lbs. plates and put on the 45 lbs. plates! DO NOT use 25 lbs. plus 2-10 lbs. plates on each side!

Today's WOD:
3 rounds for time:
15 Overhead Squats (95/65 lbs.)
15 L Pull-ups
15 Push Jerks (95/65 lbs.)
15 Knees to Elbow
15 Hang Power/Squat Cleans (95/65 lbs.)
15 Back Extensions
35/30-minute cap.
No dropping barbells in this workout! Yes, even loaded ones!


Day 31 of the 50-day Paleo Challenge: The Perfect Paleo Pumpkin Banana Muffin!
After a few batches and tweaking of ingredient amounts, I think I've perfected the Paleo Pumpkin Banana Muffin! Give this recipe a try and let me know what you think. This recipe will yield about 14 standard muffins, so double it up if you want more!

Ingredients:
2 medium ripe bananas (make sure they are super ripe)
1 1/4 c pumpkin puree
1 c almond butter (I like to use MaraNatha's creamy)
1 c almond flour/meal
2 eggs
1 t baking powder
1 t baking soda
1 t ground cinnamon
1 t nutmeg
1 t local raw honey
1/2 c walnuts, optional but recommended


Directions:
Preheat your oven to 350ºF.  In a mixing bowl, mash bananas. Then add in all the ingredients in the order listed (minus the nuts), and mix until smooth. Add the nuts to the batter and stir. Using a large spoon or ladle, add batter into the muffin tin (use a little coconut oil in each if you are not using paper cupcake wrappers). Make sure each muffin cup is topped off!  Bake for approx. 35-40 minutes. I like to bake mine for 40 minutes, then let it sit in the off oven for an additional 5 minutes. Let the muffins cool outside of the muffin tin. Enjoy!

Yesterday's WOD Board: