Avacado and Bacon Muffins

Sunday, October 13, 2013

Mobility:

5 Inchworms
Gristle/Groiners/Samson stretches
10 Squats
5 Tuck jumps
10 Lat activations + 10 Bar taps

Strength:

15 min to find:
-Max Height Box Jump
-Max Weighted Strict Pull-Up

Notes:  Alternate between the two movements and rest as needed! Be sure to record your score! Use higher boxes or stack plates as needed to find a true height on the BJ but be safe! Work with a partner and have them spot the boxes or plates.  A Kip and any grips are allowed when finding the Max weighted Pull-up.

Conditioning

For Time:
10 Clean & Jerk (135/95)
5 Pull-Ups, 10 Push-ups, 15 Squats
9 Clean & Jerks
5 Pull-Ups, 10 Push-ups, 15 Squats
8 Clean & Jerks
……
1 Clean and Jerk
5 Pull-Ups, 10 Push-ups, 15 Squats
-25 min time cap-

Notes:  Start with 10 C & Js and do a round of ‘Cindy’, then 9 C & Js and a round of Cindy etc, all the way down to 1 C & J and a round of Cindy. The Clean can be a power or a squat. The Jerk can be a push or split.

Cool Down:

Couch stretch, 1 minute each
10 Wall extensions
Plow, 1 minute

Ingredients:
1 small onion
6 short slices of bacon
4 eggs
2 cups avocado (about 4 minis)
1 cup coconut milk
1/2 cup coconut flour
1/2 teaspoon baking soda
salt & pepper

Instructions:

• Preheat oven to 350 degrees
• Grease 12 muffin pans with melted coconut oil.
• Finely dice onion and bacon.
• Brown in a fry pan.
• While that’s cooking, mix the avocado flesh and eggs together thoroughly.  (I use a fork).
• Stir in the milk.
• Add coconut flour, baking soda and salt and pepper and combine well.  Make sure you break up any lumps.
• Fold through three quarters of the cooked bacon and onion mixture.
• Divide mixture between muffin pans.
• Top with reserved bacon and onion.
• Bake in oven for 20 minutes.
• Cool before removing from tins.
• Keeps well in the fridge and are awesome for breakfast.

Enjoy!

~Jamie

(Recipe from www.anaussiewithcrohns.com)