Carrot Cake

Sunday, May 12, 2013


Monster walks
Downward Dog calf stretch x 20
Hip extension w/ band


100 Ups Drill, Beginner
10 High hang Clean Pulls
100 Ups Drill, Advanced

10 1 ¼ Front Squats + Jerks

Notes:  The 100 ups drill is designed to reinforce perfect running technique.  Focus on only using the hamstrings to pull the foot straight up, rather than the hip flexors to pull the leg up. 

Barbell Gymnastics, Classic:

Spend 20 minutes working on High Hang Clean and Jerk technique.

Barbell Gymnastics, Advanced:

7 x 2 High Hang Clean + 1 Jerk, heaviest possible, rest 60 seconds

Notes:  Catching in the hang on the second clean will be tough.  Practice re-hook gripping on the way down and tucking the bar into your hips before resetting.  


3 x 800 meter runs

Notes:  Rest is 1:1.  All repeats should be at 100% effort. 

Cool Down:

Downward Dog Calf Stretch
10 Wall extensions
Couch stretch

Mr. Shy.
This weekend I celebrated a couple of  friends birthdays! This is my go to cake to make for celebrations and it is always a hit! I hope you enjoy and share with your family and friends! Birthdays and holidays are great reasons to enjoy a treat : ) HAPPY MOTHER’S DAY!!!

(Adapted from food lovers, make it paleo book), I added 1/4tsp ground nutmeg, 1/2tsp orange zest, 1/2tsp ground ginger….

Gluten Free Carrot Cake

5 large carrots, peeled & shredded (it came out to be about 2 1/2 c)
1 cup pure maple syrup
3/4 cup coconut flour, sifted
1 Tbsp cinnamon
1/4 tsp ground nutmeg
1/2 tsp ground ginger
1 tsp sea salt
1 tsp baking soda
Date mixture (recipe to follow, but you will need 10 medjool dates, water, & maple syrup.)
10 eggs ( I know it is a lot but coconut flour needs a lot of wet ingredients!!!)
1 Tbsp pure vanilla extract
1 cup melted virgin coconut oil
1/2 tsp orange zest
Cream cheese frosting (recipe to follow, but you will need cream cheese, maple syrup, vanilla extract, & grated ginger)
Chopped raw walnuts for garnish
  1. Peel and shred carrots (I used a medium sized grater because I like the carrot pieces on the larger side.
  2. Place carrots in a large ziplock bag. Pour maple syrup over carrots and let marinade in fridge for 1 hour.
  3. Preheat oven to 325 degrees
  4. In a small mixing bowl, add sifted coconut flour, cinnamon, ginger, nutmeg, salt, &baking soda
  5. Make Date Mixture:
10 medjool dates, pitted (I took the pit out myself)
4 Tbsp water1
1 Tbsp pure maple syrup
  1. Place pitted dates in a microwave safe bowl, and poor 3 Tbsp of water over dates
  2. Heat in microwave for 30 seconds and mash with a fork
  3. Add one more Tbsp water, microwave for another 30 seconds, Mash again
  4. Add 1 Tbsp of maple syrup
  5. Continue to mash until the mixture has an even consistency
Recipe continued….
  1. In a large mixing bowl or kitchen mixer : ) blend date mixture, coconut oil, eggs, vanilla extract, and orange zest.
  2. Add dry ingredients to went and blend
  3. Remove carrots from the fridge, and drain the excess maple syrup from the carrots using a colander
  4. Stir grated carrots into cake batter
  5. Grease two 9 inch cake pans with coconut oil (I used a smaller pan)
  6. Pour batter into pans (If you want you can line pans with parchment paper for easy removal)
  7. Bake for 35-45 minutes depending on oven (I had to bake mine for 45). Test center with a toothpick, if the pick comes out clean the cake is finished
  8. Remove cakes from oven and cool
  9. Frost cake with cream cheese frosting, garnish sides with walnuts, and serve
Cream Cheese Frosting

16 oz full-fat cream cheese
1/2 cup pure maple syrup
1 Tbsp vanilla extract
2 Tbsp ginger grated, (I only used 1Tbsp because I was nervous that the ginger would take over)


  1. Bring cream cheese to room temperature
  2. Blend cream cheese, maple sryup, vanilla, and ginger with hand mixer or kitchen mixer : )
  3. Use right away or refrigerate


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