3 ingredient protein pancakes

from Paleomg

3 Ingredient Simple Protein Pancakes

 

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Prep time

5 mins

Cook time

15 mins

Total time

20 mins

 

Serves: 2-3

Ingredients

• 2 bananas, mashed
• 2 eggs, whisked
• ½ cup Formulx Vanilla Protein Powder
• Enjoy Life Chocolate Chips (optional – or whatever else you want in the pancakes)
• 1 tablespoon butter (or other oil – to grease the pan)

Instructions

1. Mix together bananas, eggs, and protein powder until well combined.
2. Place a pan over medium heat. Grease the pan with a bit of oil. Once pan is hot, add a large spoonful of the pancake mixture to the pan, about 3-5 inches wide.
3. Sprinkle chocolate chips on top of the pancakes.
4. Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending how hot the pan is.
5. Regrease the pan, as needed.

Wednesday 9/30/15..."Filthy fifty"

WOD: "Filthy Fifty"

For Time

50 Box Jumps

50 Jumping Pullups

50 Kettlebell swings 35lb

50 Walking Lunges

50 Knees to Elbows

50 Push Press, 45lb

50 Back Ext

50 Wallballs

50 Burpees

50 Double Unders

Tuesday 9/29/15... EMOM -20.... Deadlift, Power cleans, Thrusters

Conditioning: EMOM-20

3 Deadlifts (85/115)
3 Power cleans (85/115)
3 Thrusters (85/115)

Monday 9/28/15..... DUBS, snatch, wallballs, SDLHP, KB swing

Conditioning WOD:

5 Rounds for time
50 DUBS
10 DB snatches
15 Wallballs
10 SDLHP
15 KB swings

Sunday 9/27/15... #1. stone carries, #2. for time 50 pull ups + 50 dips, #3. Row + ball slams

 #1. Stone Carries 5x20 meters

   *For stone carries the stone must be carried at the chest or belly height, you cannot shoulder the stone to carry it. The carries must be done in 10 yard increments, and you must put the stone down after each length. 

#2. 50 pull ups
       50 dips

#3. 4 Rounds:
       250 Row
       25 Ball slams

Cash out: 100 sit ups

Ellen looking strong doing back squats

9/26/15...Partner WOD

PARTNER WOD:

200 Run/Row (both)

100 wall balls

200 farmers walk (both)

100 HPC

200 Run/Row (both)

100 KB swings

200 farmers walk (both)

100 partner med ball sit ups 

200 Run/Row (both)

* Team will not start on the non-running movement until both athletes have completed the run/farmer carries.


friday 9/25/15...deadlift, air squats, HSPU

 #1. Rowing


10x200m, :30 rest between sets.

 #2. WOD:
3 Rounds


7 Dead Lifts, 275/185


30 Air Squats


5 Strict HSPU

thursday 9/24/15...KB swings + burpee box jumps

METCON:
 for time

400M RUN


42 KETTLEBELL SWINGS (55#/35#)

21 BURPEE BOX JUMPS (24"/20")


30 KBS


15 BURPEE BOX JUMPS


18 KBS


9 BURPEE BOX JUMPS


400M RUN

Roasted Butternut Squash Soup

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Ingredients

1. 1 large butternut squash (about 5 lbs)
2. 1 green apple, sliced and cored
3. 1 small yellow onion, chopped
4. 2 carrots, chopped
5. 3 tbsp olive oil
6. 2 tsp cinnamon
7. 1 1/2 tsp salt
8. 1/2 tsp cumin
9. 1 tsp chili powder
10. 2 tbsp ghee/butter
11. 3 cups chicken broth

Instructions

1. Preheat oven to 400 degrees F. In a large bowl, combine the butternut squash, olive oil, 1 tsp cinnamon, 1/2 tsp salt, and 1/2 tsp cumin. Mix together, coating the squash well. Spread out on a rimmed baking sheet.
2. Next, in the same bowl that the butternut squash was in, toss the apple slices, onion, and carrots to coat with the remnants. Place on a second rimmed baking sheet and add both baking sheets to the oven. Roast for 35-40 minutes until soft, stirring once.
3. Heat up ghee over medium heat in a large pot on the stove. Add the roasted ingredients and then the chicken broth. Add 1 teaspoon each of salt, cinnamon and chili powder. Bring to a boil, then reduce heat to low and simmer, covered, for 20 minutes.
4. Using an immersion blender, combine the ingredients until smooth, or transfer to a blender to puree. Serve warm.
5. The end result is a creamy, delicious and ridiculously healthy soup. It is a perfect fit for the fall and bursting with flavor.

By Rebecca Bohl (PaleoGrubs.com)

Wednesday 9/23/15 #1.stone carries, #2. wallball, HPC, TTB, WTF

 #1. Stone Carries 5x20 meters

   *For stone carries the stone must be carried at the chest or belly height, you cannot shoulder the stone to carry it. The carries must be done in 10 yard increments, and you must put the stone down after each length. 

#2. Metcon for time:
     45 Wallballs
     35 Hang Power cleans
     25 Toes to Bar
     15 Walk the floor or burpees

*Cash Out: 50 Russian twists w/medball

Tuesday 9/22/15... Deadlifts

Warm up: 25 ballslams

#1. EMOM - 10
     3 Deadlifts (heavy)
     15 sit ups

#2. 5 Rounds for time
     10 deadlift (75%)
     12 push ups

Monday 9/21/15....Press, Pull ups, Runs

#1. EMOM- 10
     10 PVC pass throughs
     50 single jumps

#2. Ladder 
     10-9-8-7-6-5-4-3-2-1
     Strict shoulder press
     Pull up

#3. Sprints - 200 x 8 w/:30 second rest 

Sunday 9/20/15... slamballs then EMOM and metcon TTB + SDLHP

#1. 50 slamballs

#2. EMOM -10
     even - Hang from bar :30 seconds
     odd - barbell hang hi pull x10

#3. Metcon - 5 Rounds
     10 TTB
     10 SDLHP
     50 single jumps

* At Home Workout:
Every minute on the minute for 10 minutes
Odd = 50 single jumps
Even = 25 sit ups

4 Benefits of Whey Protein for Your Workout

By Peter Ellington

Posted Thursday, September 17, 2015 at 11:03am EDT

Keywords: fitness tips, health tips

4 Benefits of Whey Protein for Your Workout

You’ve probably been bombarded with promotional material for various proteins and supplements. If you’re trying to get into shape, it can be hard to know which ones are REALLY good for you. Committing to a protein-shake just because it’s got snazzy advertising isn’t always the best idea. Thankfully, there are some proteins that really do come with a lot of benefits. We’re going to look at 5 of them that are associated with whey protein, and why it could be good for your workout.

1. It helps you lose fat while preserving muscle

If you’re trying to get ripped, this has got to be one of the biggest benefits of whey protein. Research has shown that those who consume whey while cutting their calorie intake lost more body fat and retained more muscle compared to those who didn’t. This means you could add the pounds in muscle while shedding it in unwanted body-fat.

2. Helps to increase size and strength

Another study also showed that those who took whey an hour before a workout-out managed to increase their fat-free mass and muscle strength compared to those who took a placebo.

3. Helps to reduce stress

While exercising regularly is said to be a good way of relieving stress, those who take whey protein could be protecting themselves even more. Research has suggested that those who consume whey protein are more likely to be in a better mood and less stressed than those who don’t, because of a change of serotonin levels in the brain.

4. It improves your immune system

Evidence has suggested that particularly strenuous exercise could adversely affect your immune system. This could be problematic if you’re lifting really heavy. However, research has also suggested that consuming whey protein reduces this effect on your nervous system and helps keep you protected.