saturday 5/30/15.... Bench, Pull up and "ANNIE"

#1. Swod: Bench from yesterday

   EMOM - 10
     10-9-8-7-6-5-4-3-2-1
* on the first minute do 10 reps and subtract a rep every minute

 #2. EMOM -7
   7 Pull ups

#3. "ANNIE"
     50-40-30-20-10
     DUBS/ singles x3
     Sit ups

• From the Lurong recipe file:
•  
 

CARROT CAKE

RECIPE DETAILS

Prep Time: 0 hours 10 mins

Cook Time: 0 hours 40 mins

Serves: 6 - 8

From: psimadethat.com

INGREDIENTS

3	cups almond flour
1	tsp sea salt
1	tsp baking soda
1	tbsp cinnamon
1	tsp nutmeg
1	tsp ginger
5	eggs
1/2	cup honey
1/4	cup coconut oil
3	cups carrots grated
1	cup raisins
1	cup walnuts
2	cans coconut milk (for frosting)
1/3	cup honey or maple syrup (for frosting)
1/2	tsp cinnamon (for frosting)

DIRECTIONS

Preheat oven to 350 degrees

Grease 2, 8 inch cake pans

Line the bottom of the pans with parchment paper cut into a circle

Combine dry ingredients in a large bowl and wet in another (without carrots, raisins, or nuts)

Add wet ingredients to dry

Add carrots, nuts & raisins

Split mixture between two cake pans and cook for about 40 minutes

Make sure to check cake with a toothpick to make sure its done

For Frosting

Refrigerate 2 cans of coconut milk over night

Open the cans and scoop out the firm cream

Put in a mixing bowl and add cinnamon, honey or maple syrup

Whip with a hand mixer until fluffy

Spread this between cakes, then top it with more frosting and unsweeted toasted coconut!