Friday 130809

As many reps as possible in 5 minutes of:
7 Med-ball cleans 20# (14#)
7 Lateral jumps 24" (20")
Rest 1 minute

As many reps as possible in 3 minutes of:
7 Med-ball cleans 20# (14#)
7 Lateral jumps 24" (20")
Rest 1 minute

As many reps as possible in 1 minute of:
7 Med-ball cleans 20# (14#)
7 Lateral jumps 24" (20")

Post reps to BTWB

Sarah D getting ready to pull weight off the ground…

Around the office I've been seeing a lot of coconut butter, whether in jars or in individual packets that are store bought.  I've never tried the stuff personally but I know it seems to be the IT butter right now.  From here are 5 ways to use coconut butter.  

Blended into smoothies
Like coconut oil, coconut butter has a ton of health benefits, including that it might help you lose weight. Thanks to some seriously satisfying fat, consuming coconut butter makes you feel full, so you consume fewer calories later on, which is why I like adding a couple of tablespoons to my smoothies to help ward off my hunger between meals. Here’s one of my favorite smoothie recipes: 2 tbsp coconut butter, 1 frozen banana, 1 cup almond milk,1 handful of fresh spinach, 1 tbsp honey, and 1/2 tsp cinnamon.

With fruit
One of my favorite ways to eat coconut butter is with fruit, such as sliced banana or fresh blueberries. I just add a spoonful to my fruit bowl and eat it together. Having a little bit of coconut butter with my fruit keeps for satisfied for much longer than eating fruit alone. It’s a great addition to a fruit cup at breakfast or paired with sliced fruit after dinner as dessert.

Spread on toast or English muffins
Coconut butter is so delicious on toast or an English muffin. I spread it just like I would nut butter, and the warmth of the bread slightly melts the coconut butter, which makes it soft and gooey and even more wonderful. I love to layer slices of banana on top of my coconut butter for a quick breakfast or afternoon snack.

Melted and drizzled
When heated, coconut butter becomes a thick, creamy sauce that is easily drizzled over and stirred into a variety of foods. A few delicious ways to enjoy melted and drizzled coconut butter: in a bowl of oatmeal, swirled into mashed sweet potatoes, or over ice cream. Melted coconut butter adds a subtle, sweet flavor as well as satiety to whatever you are eating.

Mixed into no-bake cookies
At room temperature, coconut butter is soft (similar to nut butter). But when it’s refrigerated, it hardens, which makes it a perfect ingredient for no-bake, dessert recipes, such as this one for No-Bake Almond Joy Cookies. The combination of flavors reminds me of an Almond Joy candy bar. It’s the perfect summer treat.

Although some might not be the healthiest of options, they all sound delicious.  Moderation people, moderation.  The above was taken from and a a delicious food blog.  Check out and the following blog;

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  1. Leslie :

    Loved yesterdays class- sledpulls and legless ropeclimbs. Super fun!

  2. Lynn :

    Agree Leslie!  That was fun, fastest hour ever at CF 🙂

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