WOD Thursday April 16/09

(Justin getting his 1st Muscle Up! Congrats ... you weren't excited were you?!)

WOD

100 Pull ups for time

*Each time you have to break you run 200M/400M*

6 comments:

Dawson said...

Some people have asked about the following recipe. It is also posted on the following site: www.dawson-3-2-1-go.blogspot.com

So here it is:

Here is a recipe for Zone Pumpkin Muffins. I got the original recipe from the Zone website. I changed a few of the ingredients because:
A. I didn't have the ingredient and
B. when I first made the muffins I found them really dry.

Each muffin makes a 1-block snack

1/2 cup egg white
2 medium eggs
3 Tbsp almond oil
1 15 oz can canned pumpkin (be sure not to get the pumpkin pie mix)
3/8 cup of unsweetened apple sauce
1/2 cup oat flour
1-1/2 Tbsp baking powder
1/8 tsp salt
14 oz protein powder (preferably no flavour or vanilla)
2 Tbsp pumpkin spice
1/4 cup whole wheat flour
1 tsp Stevia (in powder form)

Preheat oven at 375 degrees.
Place all dry ingredients in one bowl and wet ingredients in another.
Combine wet and dry ingredients until lightly mixed.
Pour into muffin tins and bake for 15 minutes

The original recipe calls for 4 Tbsp liquid fructose instead of the Stevia powder. It also does not include applesauce. I found that without the applesauce the muffins were really dry. As well, it calls for only 1 Tbsp pumpkin spice but I like the spice so much that I throw a second Tbsp in it.

The muffins will be fairly small if you make 18. If you want to make larger muffins make 9 muffins then you will have a 2 block snack. Cooking time will increase and the best way to determine if they are cooked is by poking them with a toothpick. When you remove the toothpick and it comes out dry, then the muffins are done.

Dawson said...

Morning class good job on pushing out the 100 pull-ups. It was tough. Good work!!!

Congrats on getting your first muscle up Justin!!!

Kacey said...

Way to go Justin!! Wow nice WOD today. I see running in my future!!

Heather said...

Thanks for the recipe Dawson!

Andrew said...

Pull ups (100)

Kyle 1345
Dawson 1200
Ellie 1639
Sandra 2346
Sherri 2224
Andrew 1330
Daphne 2150
Kim 1849
Pete 1336
Ali K 1308
Kari-Lyn 1530
Alix 1645
Foisy 2659

Push ups (150)
Stella 1900
Ingmar 2340
Serena 2020
Justin 1530
Kacey 1756
Jeff 1827
Shannon 2701
Erin 2709

Dawson said...

Congrats to Pete who got 40 pull-ups in a row!!! Way to make it hard for Andrew to catch you!!! Hahaha. Great job man.