Sunday Pancakes!

Sunday, January, 20, 2012


10 PVC dislocates
10 Overhead Squats, pause at bottom
Super rack w/band
Groiner w/ band
Ankle mobility w/ band

Group Warm-up:

To be performed with bar or PVC:
5 reps of the following:
Hang power snatch (high)
Hang power snatch (at the knee)
Overhead Squat
Hang snatch (knee)

Barbell Gymnastics:

3 attempts to establish a 1RM Snatch.

Notes: Ideally the athlete works up to a heavy (above 90%) lift. Once the athlete misses a weight, he/she gets two more attempts at the lift. Three strikes you’re out. Newer athletes should work up to weight that is challenging and missing is likely. Learning to miss heavier lifts is key to progressing safely. Newer athletes prioritize good position and work from the hang if needed.

Conditioning (same for Classic and Advanced):

3 Rounds:
10 Strict Pull Ups
10 Power Snatches  (135/95/65#)
10 Bar Facing Burpees

– 12 minute cap –

Cool down/Midline:

1a) 3X Max Effort L-Sit Holds – rest 45 sec.
1b) 3X 10 Good Mornings – heavier than last time, rest 45 sec

Roll out lats, calves, quads

Yay, gymnastics!
Last Sunday I woke up wanting pancakes so badly!! I wanted to do it without maple syrup while keeping it delicous! Below is a recipe that you can use maple syrup or not! Adapted from “Practical Paleo.”
serves: 8 small pancakes
4 eggs
1/2 cup canned pumpkin
1 teaspoon pure vanilla extract
2 tablespoons pure maple syrup (OPTIONAL, I didn’t use)
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/4 teaspoon baking soda
2 tablespoons butter or coconut oil  (plus extra for cooking)
1. Whisk eggs, canned pumpkin, vanilla, and maple syrup together. Sift in pie spice, cinnamon, and baking soda into wet ingredients.
2. Melt 2 tablespoons of butter or oil, then mix into the batter.
3. Grease the skillet and spoon the batter into the skillet to make pancakes of your desired size. When a few bubbles appear, flip the pancakes once to finish cooking.
Serve with butter or oil, cinnamon, and bananas or apples. (I sauteed apples in coconut oil sprinkled with cinnamon using that as my syrup replacement.)
As Always, Enjoy!

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