Pumpkin Pie

Sunday, November 24, 2013


Downdog ankle stretch
10x Cossack squats
10x Wall extensions


4 Rounds for best effort:
3 Cone Shuttle Run – DEMO
10 Speed Skater Hops – DEMO

Notes:  Cones should be 10 yards apart for the shuttle run.  For the hops, create a specific target for you feet to land inside.  Focus on being accurate and landing balanced on one foot.  See how far apart you can maintain!


For time:
3 Rounds
30 Situps
30 KBS (53/35)


3 Rounds
20 Hang Power Cleans (135/95)
20 Wall Balls (20/14)


3 Rounds
10 Thrusters (135/95)
10 MU or 20 Ring Dips


3 Rounds
50 DU
5 Wall Climbs
-45 min Time Cap-

Notes:  Set up one barbell weight for the workout that is not too heavy.  The idea is to continually move with good form throughout.  Situps are Butterfly Style and touch the ground IN FRONT of toes when in seated position and Not the ankles or feet.  Utilize the Box Ring Dip variation for the Ring Dips.  Bar jump overs are the sub for the DU.

Cool down:

10x Wall extensions
Couch stretch


Make Your Pie This Thanksgiving and Eat it Too!

Pie Crust:

1 cup almond meal
1 egg
Pinch of salt
2-tsp. of butter

Instructions: Place all the ingredients into a food processor and pulse until dough ball forms. Seal dough in plastic wrap. Leave dough in the refrigerator for 30 min or until ready to use. Roll out between parchment paper and place into a 9 inch pie plate.

 Pumpkin Pie Filling
1-cup pumpkin puree
3-eggs beaten
1/3-cup coconut cream
1/3-cup maple syrup
1-2 tsp. pumpkin pie spice mix 

Pumpkin Pie Spice Mixture: Cinnamon, nutmeg, clove and ginger

Heat oven to 350 degrees F.

Beat eggs, pumpkin and maple syrup. Add coconut cream and spice mix.

Pour into an unbaked piecrust. Bake for 40 min.

Refrigerate until cold or until set.

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