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Archive for March 2013

Paleo Banana Bread

3 Bananas, mashed about 1 Cup 2 Tbsp Coconut oil (may need less, or none) 2-3 Tbsp Honey 3 Eggs 1/3 Cup Applesauce mix these ingredients together then add: 1 tsp Vanilla 1-1/2 Cup (or less)Almond Flour 1/2 tsp Salt 1 tsp Baking Soda mix all together and bake at 350 degrees for 30-45 minutes…

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Wods for the week 4-1-13 thru 4-6-13

There are other pages to check out along with the wods. I’m trying to post some of the pictures I’ve taken lately. They will be posted on the inspiration blog section. I’m eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog. I’m having a…

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Wods for the week 3-25-13 thru 3-30-13

MONDAY 3-25-13 AMRAP in 12 minutes: 4 Shoulder Press (75, 55) 8 Sumo Deadlift High Pull (75, 55) 12 Front Squat (75, 55) *pick the weight that you need and use one bar for all of the lifts. TUESDAY 3-26-13 CrossFit Games Open 13.3 AMRAP in 12 minutes: 150 Wall Ball Shots (20, 14) 90…

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Wods for the week 3-18-13 thru 3-23-13

I finally got my act together and have the wods with me while I’m sitting at the computer. Sorry about the delay. Now that they are all posted, enjoy the week. MONDAY 3-18-13 3 Rounds for time: 50 yards (50’x3, there and back and there again) Barbell Overhead Walk (185, 135) 30 yards (50’x2, there…

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Open Gym Photos [16MAR2013]

Here, Jenny pulls 155# off the floor. Her max effort for the day was 175#.  Val pulls 150# off the floor, with a max effort of 160#.  Finally, Val and Jenny decide to take a 2 minute max effort sit up challenge.  Val set a PR of 80 sit ups, which bumped her up to…

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Wods for the week 3-11-13 thru 3-16-13

You have found the website and the wods for the week! Here they are for all who want to check them out before they get to the gym.  MONDAY 3-11-13 “Adrian” 7 Rounds for time: 3 Forward Rolls (may substitute Burpees) 5 Wall Climbs (may substitute kick-ups on the wall) 7 Toes to Bar 9…

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