Monday 10/7/13....Bench, Bent over Rows, Run

FOR TIME:

RUN 400

 80% 1 RM BENCH PRESS - 30 REPS

BENT OVER ROW - 30 REPS

RUN 800

80% 1 RM BENCH PRESS - 20 REPS

BENT OVER ROW - 20 REPS

RUN 1600

80% 1 RM BENCH PRESS - 10 REPS

BENT OVER ROW - 10 REPS

Squat challenge: Day 7 - 80 squats

These look awesome! from The Foodee Project.

Cocoa Mint Holiday Truffles

Cocoa mint holiday truffles.

Ingredients:

• 2/3 cup unsweetened cocoa powder
• 1 cup blanched almonds
• 1/4 cup unsweetened coconut shreds
• 1/4 cup softened coconut butter
• 1 cup medjool dates, pits removed (about 10-12 large dates)
• 1/4 tsp sea salt
• 3/4 tsp peppermint extract

Directions:

1. In the food processor, combine the almonds, cocoa powder, coconut and sea salt. Pulse until well combined.
2. Next add the pitted dates, coconut butter and peppermint extract. Blend until well combined. You may need to add half the dates, pulse, and then add the remaining. If needed, add more dates and coconut butter for added stickiness or sweetness.
3. Once everything is mixed together well and there are no large chunks, dump the mixture into a large bowl. (Note: mixture may seem crumbly, but will stick together once you pack it. If it’s still too crumbly, try more dates and/or coconut butter as I mentioned above.).
4. Roll into 1-inch balls (tablespoon-size) and chill in the refrigerator for at least an hour before serving. Alternatively, you can pack the mixture down into an 8×8 pan and cut into squares. These will keep for a 2-3 weeks in the fridge. You can freeze them as well.

Total time: 20 minutes + time for truffles to chill