Friday 100212


For time:

Run 800m

Run 400m backwards

Run 800m

Run 400m backwards

Post time to comments.

High box jumps are fun, Gabe taking advantage of the fun

Yummy in your tummy – Sara Spears

The wonderfully creative and food connoisseur Sara W. was kind enough to share this yummy Paleo/Zone concoction.  So if you are craving a sweet dessert, and have some fat blocks to spare, then check it out–totally DELISH!

2 medium firm pear–preferably Bosc (4C)
1 tsp coconut oil (4F)
0.5 oz shredded unsweetened coconut flakes (6F)
Cinnamon (be generous, it's soooo yummy)
12 Crumbled pecans (4F)

Preheat the oven to 350 F.  Quarter the pears lengthwise, and remove the cores and stems.  Cut each quarter in half lengthwise. Arrange in a 9 by 9-inch nonstick baking pan.

Coat pears with the coconut oil to prevent them from drying out. Sprinkle on a generous amount of cinnamon, the coconut shavings, and crumbled pecans.

Bake until the pears are tender but not overcooked, 25 to 30 minutes.

This makes 2 desserts, each is 2C, 7F.  Decrease the fat to make this zone perfect if needed.


  1. Hahaha! Kinda glad today was a rest day! Not because I hate running (I’m definitely embracing it more as I get into better shape) but because this running backward thing might require me wearing a helmet. People might start pointing and snickering.

  2. Ed :

    OK, backwards run was fun (after the fact), but stairs are now an issue… 🙂
    During class it was requested that I post a few links. I’ve ordered from all of these and I’m quite happy with their product and delivery.
    Grass Fed Beef: New Zealand source, huge variety of product – all pastured /natural fed. Texas /Oklahoma source. Less variety of cut product, but all USA. Potential for group order for an entire cow.
    Pastured Chicken:
    Great stuff – only worth it to buy bulk, but it won’t taste like any other chicken you’ve ever eaten.
    Raw Nuts /Seeds:
    All prepared per the Sally Fallon method. Lots of other high quality product as well.
    Wild Caught Seafood:
    Some “non-Alaska” product to fill their gaps between fishing seasons. Buy the wild-caught Alaskan anything and it’s awesome.
    Fish /Butter oils:
    Probably the best out there.
    Raw Milk Shares:
    One of the few I’ve run into that pastures or hay feeds year round. No grains or other supplements unless it’s silable.

  3. derek :

    hey I just wanted to thank everyone in the noon class for all of their encouragement during today’s WOD and special thanks to Dan F., Clinton, Lisa and her dog Hunter(I think that was his name) for jogging with me on the last 400m. This one was defiantly out of my comfort zone! Strength class was fun tonight too

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