Jump Rope-a-thon

Paleo Almond Pumpkin Muffins

1 1/2 cup almond flour (just ground almonds)
1 tsp baking powder
1 tsp baking soda
1 cup canned pumpkin
1 mashed banana
2 tbsp honey
4 tsp cinnamon
3 eggs
1 tsp pure vanilla extract
2 tbsp almond butter

1 cup raisins or other dried fruit
2 tbsp shredded coconut
1/2 cup chopped walnuts

Olive oil as needed to grease the pan

Heat oven to 375 degrees
Beat eggs. Add to the eggs all other wet ingredients except olive oil. No need for a mixer just stir till combined. In a separate bowl mix together the almond flour, baking soda and baking powder. Add the wet and dry ingredients together then add the raisins, walnuts and coconut. Stir. Grease muffin tin with olive oil (I poured a little in each muffin hole and that worked well) Divide evenly into muffin pan. Bake at 375 for 18 minutes. Store in the refrigerator for longer lasting muffins. Enjoy and post comments or modifications.

~ Coach Tiffany

Paleo Almond Pumpkin Muffins

Paleo Almond Pumpkin Muffins

Death by… 10 meters

10 meter run on the min every minute add 10 meters. Set up 2 cones 10 meters a part, and add one return trip each minute on the minute, or run 10,20,30,40,50… Either way, you are to add 10 meters each round until you can no longer continue.

The first time I saw this wod was at CrossFit Endurance and Coach Max has the record with 210 meters in under a minute.
3.2.1 GO

Ya its HARD!

“No, it doesn’t ever get easier. You wouldn’t want it to either.” ~ Greg Glassman

People always say “CrossFit is HARD”, “Eating healthy is HARD”, “Preparing and packing my food is HARD”. Well guess what… they are right! It is HARD. That’s the beauty of it. During almost every WOD I have to continually talk myself through it because my first instinct is to stop and quit. That would certainly be easier. But then I remember how good I will feel afterward and I get through it. If intense training and eating healthy was easy then everyone would do it. Easy is average and average is overweight, on the couch or in front of the computer 95% of the time. Easy and average is a recipe for chronic disease because what is “easy” most of the time is unhealthy. It is those of us that expect more and strive to be more than average that can reap the rewards of accomplishing something HARD. What is the reward of doing something that requires no effort at all? Do you even remember that you did it? Compare that to the reward of a sub 3 minute FRAN or a spot on the Leader Board. How about the reward of wearing a bikini or buying clothes in a size you haven’t been in since High School? What about the reward of never having to take prescription medication? If these are the rewards of what is HARD then count me in. I know if I show up and don’t quit I will reap the rewards of CrossFit. Why would you ever want it to get easy?



Coach Tiffany

No Class this Saturday

No class this Saturday only. We will be in Flagstaff at CrossFit 101 with the founder of this sport we call CrossFit.

If you would like to get a workout in, Evan will be meeting in front of CFS at 8am sharp to lead a group run outside.

5K for time
1 mile run 5 minute rest 3X

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