New PR's and the Black Box Summitt
Submitted by David Weaver on Tue, 11/17/2009 - 9:58am
First of all, everyone has done a fantastic job this past week or so! New records were set, time was dropped significantly, and overall effort was very high. Some notable numbers: Bryan and Marlys both did 100 squats and Maryls passed her situp test! Pam and Gordy both passed "Christine" using the prescribed weight on the first try! Tyler and Socan both smashed their 500m row test with Tyler pulling a 1:28.7! That is blazing fast! Now it's time to ease off for the rest of the week. Great job everyone!
Also...
Part of our comittment to you is that we are continuously educating ourselves. We don't want to ever "arrive" where we think we have learned all there is to know. There will be no training Thurs-Sat this week while we go learn from some of the best coaches in the nation! We are going to the Black Box Summitt at CrossFit Central to further our knowledge. We get to meet and hear from: Robb Wolf, James Fitzgerald, Nicki Voletti, Aimee Anaya, Greg Everrett, Michael Rutherford, Dutch Lowy, Jeremy Thiel & Carey Kepler.
Have a great rest of your week and don't skip out on your home workouts!
Have a great rest of your week and don't skip out on your home workouts!
Recipes
Cinnamon Muffins
These are a delicious alternative to cinnamon rolls for a quick addition at breakfast or part of brunch!
Ingredients:
Muffin mix-
2 1/2 cups almond flour
1 tablespoon coconut flour
1 teaspoon ground cinnamon
1/2 teaspoon baking soda
1/4 teaspoon salt
2 eggs
1/2 cup plus 1 tablespoon coconut milk
1/2 cup honey
Glaze-
2 tablespoons honey
1 tablespoon ground cinnamon
1 tablespoon melted butter
Directions:
Preheat oven to 325 degrees F. Mix together all the dry batter ingredients. Add the wet batter ingredients and mix well with a whisk. Pour batter evenly into twelve muffin cups.
Bake for 20-25 minutes or until golden brown.
Mix all the topping ingredients in a separate bowl, and drizzle over the muffins.
*Recipe has been modified from original recipe from tropicaltraditions.com
