Foodie Friday – Paleo Brownies

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This weekend is my birthday, so you better believe I will be indulging in these delicious, decadent Paleo Brownies from Easy Peasy blog!  These brownies are tested, tried & true!  I would bet them against any fudgey, box or homemade brownie out there…they’re THAT good!!

Definitely a bit of Paleo cheat since they have a full cup of maple syrup in them, but birthdays call for a little cheating, now don’t they!?

Paleo Brownies

Ingredients

  • 1 c pure maple syrup
  • 3/4 c natural unsweetened cocoa powder
  • 1 c almond butter
  • 2 tsp vanilla extract
  • 1/2 tsp backing soda
  • 1/2 tsp salt
  • 1 egg
  • 1/4-1/2 c of Enjoy Life Dairy Free Chocolate Chips

Heat syrup on low heat on the stove.  Stir in cocoa powder until smooth. (Be careful, it can burn! Low heat & lots of stirring!)  Remove from heat & stir in remaining ingredients until smooth.  Pour into 8×8 greased baking pan.  Bake at 325 for 40-50+ minutes (until a toothpick comes out smooth). Let cool & enjoy!!

Happy *sweet* Birthday to me!!

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14.1

Main – CrossFit

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Warm-up

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

Banded Shoulder Stretch (No Measure)

Thoracic Bridge (No Measure)

Metcon

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Afterbash

Couplet (No Measure)

1500m row
50 Abmat Sit-ups

Triplet

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10 mins

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30 Medball Clean
20 Push Ups
10 Strict Pull Ups
3×30 second Planks

Mobility

8 mins

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Frog Stretch (No Measure)

Weightlifting

20 mins

Back Squat (5×8)

*2-3 warmup sets *65-75% of 1 RM

Metcon

5 rounds (2.27.14) (Weight)

5 RDL (185/135)
5 Slam Ball Throws
5 Broad Jumps

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each round

10 min EMOM

Main – CrossFit

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10 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Rounds
5 Box Jumps
5 Broad Jumps
5 Face Pulls

Mobility

6 mins

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2×10 both directions

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2×5 each side

Weightlifting

25 mins

Power Snatch (5×3)

*5 minute Skill and Drill
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Metcon

10 min EMOM (2.26.14) (AMRAP – Reps)

2 KB Clean & Jerks each side (1.5/1) then Burpees the remainder of the minute

*Score is total number of Burpees

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1000 m Row (No Measure)

20 Ring Rows (No Measure)

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2×10 both directions

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35 mins – 3 stations, 10-12 mins each

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Goblet Squat (4×8)

Metcon

12 min AMRAP (2.25.14) (AMRAP – Rounds and Reps)

8 Slam Balls (20/15)
10 Box Jumps (24/20)
12 Pushups

Cooldown

Stretch 5-10 mins (No Measure)

Rowing Intervals

Main – CrossFit

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100 DUs/DU Practice (No Measure)

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3 Rounds
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Back Squat (5, 4, 3, 2, 1, 15)

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should have atleast 1-2 reps “in the tank” each set

Metcon

5 x 250m (5 Rounds for time)

*Make each interval faster than the last
*2 min rest between each round

Cooldown

Stretch 5-10 mins (No Measure)