Tuesday 1-6-15

Teams of 2
4 Rounds
50 Wall Balls (20#/14#)
*Sets of 5 only.  No more, no less! Wall ball may not touch the ground at any point. 5 burpee penalty enforced immediately.
24 DL (225#/135#)
* Broken up into sets of 6 only.  No more, no less.

Teams of 3
4 Rounds
75 Wall balls (20#/14#)
*Sets of 5 only.  No more, no less! Wall ball may not touch the ground at any point. 5 burpee penalty enforced immediately . 
36 DL (225#/135#)
*Broken up into sets of 3 only.  No more, no less.

I am all about grab and go meals, especially for breakfast.  Here is a great recipe fromSWEET.SIMPLE.PALEO.ZONE for delicious 1 block muffins you can grab and eat whilst driving to work.

SIMPLE 1 BLOCK MUFFIN — PUMPKIN & VANILLA VARIATION

(Recipe makes twelve 1 block muffins)

Ingredients:
4 eggs
3 servings protein powder (approx. 56g protein) — I used vanilla flavor this time
3 bananas
1 1/2 c pure pumpkin puree
1 Tbsp + 1 tsp Coconut Butter, slightly melted** (link below) (or coconut oil)
Cinnamon or pumpkin pie spice or BOTH!
1 tsp vanilla extract
1/2 tsp baking sodaProcess:

Preheat oven to 365 degrees.Mix or blend bananas and pumkpin until well mashed.
Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again.
Add in protein powder and baking soda and mix until well combined.
Pour into 12 muffins greased muffin tins and bake for about 15 mins until done.

Once again feel free to substitute coconut oil or a nut butter for the coconut manna — just make sure to keep 18g of fat in order to keep the recipe balanced.