Sunday 160522

7 Rounds for time:
10 Sumo deadlift high pulls 95#(65#)
10 Ring dips

Post time to comments or BTWB

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

BROWNIES!!! 
Why are these brownies awesome?  Two reasons: #1 they don’t require baking so you don’t have to heat up your house on these hot summer days and #2 they are made of all natural ingredients + vegan so won’t blow your macros!  You can see the full recipe here

ULTIMATE UNBAKED BROWNIES

Ingredients

  • 2½ cups loosely packed pitted dates
  • 1 1/2 cups walnuts
  • 6 tbsp cacao or cocoa powder
  • 1 1/2 tsp pure vanilla extract
  • 2 tsp water
  • 1/4 + 1/8 tsp salt
  • 1/4 cup cacao or cocoa powder
  • ¼ cup pure maple syrup (or raw agave)
  • 2 tbsp vegetable or melted coconut oil
  • 1/2 tsp pure vanilla extract

Instructions

Combine the dates, walnuts, 6 tbsp cocoa, 1 1/2 tsp vanilla, water, and salt in a food processor. Process until completely smooth, scraping down as needed – It may seem dry at first, but don’t add any extra water.  Lightly grease an 8-inch square baking pan, or line the pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan. In a medium mixing bowl, combine remaining cocoa and vanilla extract with the maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread evenly over dough in the baking pan. Refrigerate brownies for at least 2 hours, to set. Leftovers can stay covered at room temperature for a day, or up to 2 weeks in the fridge, or 1-2 months in the freezer.

Macronutrient Breakdown

 

  • Calories: 140
  • Fat: 7g
  • Carbohydrates: 20g
  • Protein: 3.5g
  • Fiber: 3.5g

 

 

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