Wed

2-22-12

2 max static holds in eac position with rest between

Top of front squat

Bottom of front squat don't relax at bottom. Stay activated

Top of over head squat 

Bottom of over head squat

Wod

Row/run Cindy ladder

Within each time given

250 m row or 200 m run

AMrap Cindy 

5 min on 

3 min rest

4 mins on

2 mins rest

3 mins on

1 min rest

2 mins on

Done score is total rds per round

PALEO CORNER

Rhonda Birch

Paleo Banana Bread 

Here's my recipe for the week. Let me just say this is my fave so far! 
Paleo Banana Bread Ingredients: 
 3 eggs, separated 
5 tbsp honey 
4 tbsp olive oil 
2 mashed bananas 
1 tsp vanilla 
1 tsp baking soda 
1 tsp ground cinnamon 
2 cups almond flour or finely grounded almonds 
Directions: - Preheat the oven to 350F. - Cream the egg yolks and honey in a large bowl until light and fluffy. -. Add the oil, vanilla, mashed banana, cinnamon, baking soda and almond flour and combine well. - In a separate bowl, beat the egg whites until stiff peaks form. - Fold egg whites into the banana mixture to pull it away from the sides before gradually folding the rest of the egg whites into the mixture. - Line a loaf tin with coconut or almond oil and pour the banana mixture into this. - Place in the oven for 40-45 mins I think you can play with this a bit, I used 1 1/2 c. almond flour and 1/2 cup coconut flour. I really think the egg whites make this bread light and fluffy and not as dense as other paleo recipes I've tried. I cooked it for 40 minutes, depending on your oven, this was the perfect time for ours. Enjoy! Go Bananas! Ronda