Open WOD 12.2 announced!

"A man is but the product of his thoughts. What he thinks, he becomes."

-Mahatma Gandhi

Above: K-star preps efficient movement for athletes in WOD 12.2!

Today's WOD:
"Open WOD 12.2"
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75/45 lbs.)
30 Snatch (135/75 lbs.)
30 Snatch (165/100 lbs.)
Snatch (210/120 lbs.) as many reps as possible in time remaining.
Masters (55+ only): 45/35 lbs, 75/55 lbs, 100/75 lbs, and 120/90 lbs.

Thursday's Open WOD class sign-up:
6:00am - Bob E., Kehau, Charlie, and Mary
8:30am - Peedi, Jenn, Val, Jon, Dustin, and Peter
Noon - Sharnell, Kurt, Rome, Jared, Horace, Jamie, and Jaimie
4:00pm - Jules, Rachel Lai, Jade, Jenna, Marsha, Nicole, and Lei
5:00pm - Jill W., Janet, Mike Y., Zachy, and TJ
6:00pm - Jeff Chang, Mark, Jeff Mata, Peggy, Chad, Dennis, Veronica, Pat, and Coach Mike


Saturday Night Lights:
Bob E., Shay, K.P., Will, Linzy, Mia, Jesse, Shanelle, Lei, Bush, Grant, and Mary.

Paleo "N’oatmeal Raisin Cookies" (from Make It Paleo)
Ingredients:
2 cups almond meal
½ cup flaxseed meal
½ cup unsweetened shredded coconut (Bob’s comes out better than Go Organic)
½ cup raw sunflower seeds
½ cup raw pumpkin seeds
1 Tbsp cinnamon
1 tsp salt
1 tsp baking soda
2 eggs
½ cup pure maple syrup (I substituted once with half and once with all coconut nectar)
1 tsp vanilla extract
½ cup coconut oil
1 cup raisins (tastes just as great if you sub some of this with cranberries)


Preheat oven to 325.
Mix all dry ingredients in a large mixing bowl.


Mix eggs, maple syrup, vanilla extract and coconut oil with a hand blender in a separate mixing bowl. (I just mixed by hand with a fork and it came out fine – in fact, it made the cookies rise and have some thickness instead of being flat – depends on your taste in cookies.)


Stir wet ingredients into dry ingredients.


Stir in raisins.


On a parchment paper-lined or coconut oil-sprayed baking sheet, drop tablespoon-sized amounts of batter. (I used about 1 ½ Tbsp-sized drops and cookes came out to about 4 lady-sized bites big.)


Bake for 15 minutes. (I personally like the outside of my cookies crunchy with the inside soft – 17 minutes is optimal for this. You can leave longer, but if you sprayed sheet instead of using parchment paper, the bottom of your cookies will turn black. Also, the crunchiness really only stays when you eat the cookies that day. When stored in an airtight container, it’s just a chewy cookie.)


Let cookies sit for 10 minutes before eating for max crunchiness!

Yesterday's WOD Board: