Sunday 141207

3 rounds for time
7 reps Bear Complex, 95# (65#)
Run 400m
Rest 3 minutes
3 rounds for time
10 Deadlift, 95# (65#)
10 Hand release push ups

Post time to comments or BTW

Only serious business with serious weight!  Way to provide support your buddies Nate!

Eric is unamused by Nate’s antics!



This recipe may be a little heavy on the fat, but is equally heavy in the delicious!! You could replace the almond flour with coconut flour (don’t use equal parts, you would use 1/3c coconut flour).  Thank you for this delicious recipe.

Serves 9 ~ 1P, 1C, 5F

  • 1/4 cup of butter
  • 2 Tbsp. coconut oil
  • 3 eggs, beaten
  • 1/2 tsp pure vanilla extract
  • 2 Tbsp. honey
  • 1 cup Almond Flour
  • 1 tsp baking powder
  • 1/4 tsp sea salt


  1. Melt butter and coconut oil in the microwave or over slow heat on stove top
  2. Stir in and combine with eggs, vanilla and honey
  3. In a separate bowl, combine flour, baking powder and sea salt
  4. Add wet ingredients to dry and stir until they are combined well (Don’t overdo it!)
  5. Pour into greased 8×8 pan and stick it in the 325 oven for 20-25 minutes
  6. Test with a fork or toothpick in the center. When it comes out clean, this is done.
  7. Enjoy

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