Celebrate Lazy Sunday

Sunday, December 30, 2012

Mobility:

Keg drill
Couch stretch
Olympic wall squat
10 Good mornings w/ barbell

Group Warm-up:

Run 400 meters
20 Squats
Run 200 meters
10 “Perfect Burpees”

Strength: (Same for Classic and Advanced)

20 minutes to establish your 1 RM High Bar Back Squat

Conditioning:

Five rounds for time of:
5 Back squats (80% of 1 RM)
10 GHD sit-ups

Notes: There will be a 10 minute cap on this workout.  If there aren’t enough racks or GHD’s, heats may be run.  GHD sit-ups may be substituted with weighted Ab-mat sit-ups.

Cool down:

Samson stretch
Straddle, 2 minutes
Roll out glutes and low back

Someone should put this kid in charge!

Happy Sunday everyone! This is the last lazy Sunday (my favorite day of the week) of 2012 and I plan on enjoying it by relaxing, hanging with my loved ones and baking these delicious donuts. How do you plan to spend your last Lazy Sunday in 2012?

Paleo Pumpkin Donuts

Ingredients:

1 1/4c almond meal

2 eggs

2T maple syrup

1/2tsp vanilla

3 heaping T pumpkin puree

1/4c melted grassfed butter (or coconut oil)

1/4tsp baking soda

1T cinnamon

1/2tsp nutmeg

1/4 tsp ginger

1/4tsp ground cloves

pinch of salt

Method:

Preheat oven to 350. Since I dont believe in dry first, wet second or whatever, just mix the doughnut ingredients up in a bowl. I used a mini doughtnut pan *9.99 at Marshalls* use any size…but be sure to grease the muffin tin well so these puppies pop out easily. Bake for 11 minutes or until toothpick comes out clean. Flip the pan over and doughnuts should pop out easily. Cool on a rack. When cooled, dip them in either of these toppings and serve!

Cinnamon Sugar topping:

• 1/2 cup granulated coconut sugar
• 1 tablespoon cinnamon

Either brush donuts with melted ghee/butter/coconut oil or dip them in to cover both sides. Toss donuts with the prepared cinnamon/coconut sugar mixture until coated.

Maple Glaze topping:

• 4T maple syrup (rough estimate)
• 1/4 tsp vanilla
• a plate filled with coconut crystals or palm sugar

Mix together maple syrup and vanilla in a small bowl. On a plate pour coconut crystals/palm sugar. Dip top of doughnuts in maple mix and then immediately dip onto sugar plate.

Enjoy!

– Jamie