Cinnamon Bun Fat Bomb Bars

Sunday, November 10, 2013

Pre-hab/Mobility:

Downdog Ankle stretch, 20x each
Fire hydrants, 10 each direction
Bounce arounds, 5 each direction

Agility:

5 Rounds or 10 minutes:
5 Broad Jumps
L-Drill – DEMO

Notes:  Rest as needed between movements.  Cones are 5 yards apart for the L-drill.

Conditioning:

“Morrison”
50-40-30-20-10
Wall Ball (20/14)
Box Jumps (24’’/20’’)
Kettlebell Swing (53/35)
-45 min cap-

Notes:  Scale the weights and height to allow for continual movement and to make the time cap!

Cool down:

Downdog Ankle stretch
Samson stretch
Pigeon

Ingredients

• 1/2 cup creamed coconut, cut into chunks
• 1/8 tsp cinnamon

First Icing:

• 1 tbsp extra virgin olive oil (not melted)

• 1 tbsp almond butter (or double the coconut oil. Bars in the picture have the coconut oil icing but you can use almond butter mixed with coconut oil icing)

Second Icing:

• 1 tbsp extra virgin coconut oil or almond butter.
• 1/2 tsp cinnamon

Instructions

1. Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin liners).
2. In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the dish. Fills 2 mini loaf sections.
3. First Icing: In another bowl using a whisk, whisk together the coconut oil and almond butter. Spread this over the creamed coconut. Place the bars in the freezer for about 5 minutes or more.
4. Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over the bars and either freeze again or consume.
5. I use a knife to cut my bar into tiny chunks.

These snacks have no added sweeteners and will keep you full until your next meal. Fat is good people, fat is good. Enjoy!

(Recipe courtesy of ditchthewheat.com)