Who doesn’t love Pie..

Sunday, November 10, 2012

Row 500 meters
Tricep mash or Super rack, 1 minute each
15 Lat activations
Ankle mobility w/ band
15 Ghd Sit-ups
15 Hip extensions
15 Air squats

Barbell Gymnastics:
2×5 Front squat @ 80%
2×3 @ 85%
2×2 @90%
Rest 2 minutes between sets

Team WOD!
A rows 500m, B holds rack position (135/85)
B rows 500m, A holds rack position (135/85)

For 10 rounds, 5 rounds each, alternating;
A 10 KB Swings (2/1.5) , 10 box jumps (24)
B holds plate overhead with locked out arms (25/15)

And vice versa for all rounds, then;
A rows 500m, B holds rack position
B rows 500m, A holds rack position      

At 17 min

3 minute AMRAP of Hang Power Snatches at the weight of the bar. One athlete works at a time.

Cool down:
Cat on box stretch, 30 seconds
Pigeon, 1 minute each
Calf stretch, 1 minute each

Tom’s handstand….Nicaraguan style!

The Holiday season is approaching fast as per usual. I know from experience that it can be difficult to eat clean during this time of year. With Thanksgiving, Christmas, New Years, visiting families and friends, and even birthdays thrown into the mix provides opportunity to indulge in foods that may not be necessarily good for you. It is good to remember that these holidays or events are just one day; not the entire winter season! My advice to myself is to enjoy life, be social, and be smart about my food choices. If you find yourself in a situation where their isn’t very good options, just do your best in that situation and let it go, don’t dwell on it. The best approach is to plan as much as possible, “Failing to plan is planning to fail”. I remember when I first started eating with this “paleo” approach, I would stress the eff out when a situation would arise when the food choice wasn’t the best for my lifestyle. I have learned from experience, that this becomes so much easier and you become more relaxed about it the longer you eat this way. It has taken me a long time to get to this place of not stressing about what food options their will be in social situations; patience is key. Also because of this lifestyle I can actually go a while without eating if I absolutely have to (not by choice obviously beacuse I love me some food).  Because my blood sugar is pretty well regulated, I don’t usually experience the crash and burn effect. Something that I still do, is to sometimes have an emergency snack in my purse just in case I need food and all my options are poor; it is just a safety net. So eat the best foods available given in each individual situation and stay active! Enjoy the upcoming holidays and below is a pumpkin pie recipe for turkey day! It is soooo bomb, you won’t regret making this recipe! I am not going to lie, I made this pie multiple times last year! It even works well as individual mini ones in ramikins. If you would like to see what I made on turkey day last year click on this link to my blog www.foodwithjess.blogspot.com . The turkey day post is on Friday November 25th. I haven’t posted at all this year but will get back on it soon ; )

 Pumpkin Pie

Pumpkin Pie
Grain Free Pie Crust

  • 2 1/2 cups almond flour
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 cup coconut oil (organic and unrefined)
  • 2 tablespoons pure maple syrup
  • 2 tablespoons vanilla extract (Gluten Free brand)


  1. Preheat oven to 325.
  2. In a medium sized bowl, combine dry ingredients.
  3. In a small bowl, combine wet ingredients (make sure to melt the coconut oil before mixing it into the batter)
  4. Stir wet ingredients into dry.
  5. Lightly grease pie dish with some coconut oil.
  6. Pat the dough into a 9.5 inch glass pie dish (You want to create an even thin layer, the dough will rise a bit when you bake it.


  7. Bake for 10-15 minutes, or until golden.
  8. Remove from oven to cool.


  • 1 tablespoon unflavored Knox Gelatin
  • 16 oz pure pumpkin puree
  • 3 eggs, separated
  • 1/2 cup unsweetened almond milk
  • 2/3 cup pure maple syrup
  • 3/4 teaspoon cinnamon
  • 1/2 teaspoon nutmeg     
  • 1/2 teaspoon ginger     
  • 1/2 teaspoon salt


  1. In a saucepan combine gelatin, maple syrup, salt, cinnamon, nutmeg, ginger, pumpkin, egg yolks, and almond milk. Mix thoroughly.
  2. Cook over medium heat, stirring constantly until it boils.
  3. Remove from heat, and chill until set (once the pan is cool enough, you will want to put the filling in the fridge to cool).
  4. Beat egg whites until stiff.
  5. Once pumpkin has cooled and set in the fridge, remove from fridge and fold pumpkin into the whipped egg whites. (“folding” is a stirring technique that adds air into the batter)
  6. Pour filling into pie crust.
  7. Cover pie with saran wrap and cool in the fridge until set.
  8. An optional topping is to whip heavy cream (or you could attempt to whip a full fat coconut milk) and sprinkle with cinnamon

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