Tuesday 12/3/13..SWOD - Bench 4x6 then AMRAP - 25

SWOD: Bench Press 4x6

Conditioning:  AMRAP - 25 minutes

15 wall balls
15 hang power cleans (85/115)
15 renegade rows (20/30)
Sprint 200 meters

*Day 22 sit up challenge - 135 sit ups

**Here are two copy cat recipes for Steve's paleo crunch
The first one is from paleomg. (love the recipes on this site)

Paleo Granola

 

Ingredients

• 1 cup sliced almonds
• 1 cup pumpkin seeds
• ½ cup pecans, chopped
• ½ cup unsweetened shredded coconut
• ½ cup coconut oil (or other oil)
• ½ cup raw honey
• ¼ cup maple syrup
• 1 cup dried cranberries OR blueberries OR raisins OR whateverthehellyouwant
• 1 tablespoon cinnamon
• 1 teaspoon salt

Instructions

1. Preheat oven to 300 degrees.
2. Add all ingredients to a large microwavable bowl, except the fruit.
3. Mix well. If the honey is thick, heat up in the microwave for about 30 seconds and mix well.
4. Place on a baking sheet (use parchment paper for easy clean up).
5. Bake for about 20-25 minutes, stirring occasionally to help it not burn.
6. When you pull it out of the oven, mix in dried fruit. Let cool.
7. Consume!! Even eat it with some almond milk or coconut milk. Soo good duuuuuude.

PALEO GRANOLA #2

Preheat oven to 325 F

In a large bowl combine:

1/2 cup raw pumpkin seeds

1/2 cup raw sunflower seeds

1 cup almond meal

1 cup shredded, unsweetened coconut

2 cups raw slivered or chopped almonds

In a measuring cup combine:

1/2 cup grapeseed oil  coconut oil

1/2 cup raw honey

1-2 tsp vanilla

Add the wet ingredients to the dry and combine well. Spread in a thin layer over one or two baking sheets with sides (like a jelly roll pan). Place in preheated oven for 25 minutes. Redistribute the Paleo mix and return to the oven for 5 minutes or until golden brown. Let cool on the pan(s) for 5-10 minutes.