CF 864 – 4:15p.m./*5:15p.m./6:15p.m.
(*Childcare at designated workout only)
WOD for time:
1 x 800 meter run/90 second rest
2 x 400 meter run/60 second rest
4 x 200 meter run/30 second rest
8 x 100 meter run/15 second rest
5 minutes of abdominal work – your choice
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
1 John 1:5-7
Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.”
-Orison Swett Marden
Paleo Apple Muffins
2 1/4 cups almond meal
4 omega 3 enriched eggs
1 organic apple finely chopped
1 very ripe banana
1/4 cup coconut oil
1/3 cup water
1/2 tsp baking soda
1 heaping tbsp cinnamon
Pre heat oven to 350. As pictured, have a two year old attack and kill an apple while you peel the banana and using a fork, mash the banana in the bottom of a large mixing bowl. Using a hand held chopper if you have one, finely chop the freshly killed apple, and add to the bowl. Add all other ingredients and mix by hand. The batter will not be super thick, but more like a cake batter. Using a bit more coconut oil, grease a muffin tin. Fill the tins about 3/4 of the way full. Bake for 15-17 minutes. You will know they are done when you can insert a toothpick into the middle of a muffin and it comes out clean. Serve hot out of the oven with some ghee melted on top, accompanied by eggs over-easy, and hot black coffee. If you eat them all at once, don’t blame me… Makes approximately 16 muffins.
These look good! If you make em’ bring me one with a BIG cup of coffee if you don’t eat them all at one time. Just kidding….enjoy!
Have a great Friday.
BE STRONG!
Janice and Jay