Mon - WOD - Nov 24th

Carrot Cake Muffins

recipe by Scott Hagnas - Performance Menu - November 2008

Time: 40 minutes

• 5 egg whites

• 1/2 tsp cream of tartar

• 2 cups shredded carrots

• 1 cup shredded green cabbage

• 1/2 cup unsweetened applesauce

• 1/2 cup coconut oil

• 1/2 cup ground almonds

• 1 cup coconut shreds

• 1/2 cup tapioca flour

• 1/2 tsp baking soda

• 1/2 tsp baking powder

• 1/2 cup chopped pecans

• 1 Tbsp real maple syrup

• 1 tsp cinnamon

• 1 tsp vanilla extract

• 1/2 tsp cloves

Beat the egg whites and cream of tartar in a mixing bowl. You'll need to use an electric mixer, and expect this to take 8-10 minutes. Once they are white and very fluffy, (see meringue recipe) you can finally rest.In a separate bowl, combine the almond meal, tapioca, coconut shreds, baking soda, and baking powder. Mix well. Add this flour mixture into the egg whites, mixing as you go. Add all of the remaining ingredients and mix thoroughly. Grease a mini muffin baking sheet with a bit of coconut oil. Add a dollop of the batter to each muffin, then bake at 350 degrees for 20 minutes, or until done. Larger muffins will require a longer baking time.Zone info: Variable based on the size and number of muffins you make!

The recipe totals as written are: 13.4 carb blocks, 2 protein blocks, 135.8 fat blocks. All of you OCD types can divide these totals by the number of muffins you make to get your info per muffin.

Now on to the Warm Up:

Warrior Stretch - 20 seconds each leg

Side Lunges - 10 steps each leg (large steps - with a huge stretch)

15 Olympic Style OHS w/PVC pipe (make sure your booty touches your heels)

20 Running High Knees

10 Arm Circles each direction

(3 Rounds)

Partner WOD:

(all exercises will be done with a partner - you cannot move to the next exercise until you both are finished with each exercise)

9 Box Jumps w/ Med Ball (8-12 lb)

15 Sumo Deadlift High Pulls - M = 24 k, w=16k

21 Thrusters - M=95, W = 65

• CF less than 6 mo = 3 rounds
• CF 6mo-1yr = 4 rounds
• CF > 1 year = 5 rounds