Special guest visitor last night - Bob leFavi, professor of sports medicine and USAW instructor. Thanks for stopping by!

WOD for 121009:

Strength: TGU 7x3

Then: Partner WOD Teams of two perform as many rounds as possible in 20 minutes of: 5 Pull-Ups 10 Broad Jumps (6′/5′) 20 Kettlebell Swings While one partner works for a max number of rounds, the other must complete a 400 meter run. Upon returning from the 400 meter run, they will pick up where their partner left off to knock out as many rounds as possible, while their partners run  WLC Week 3 Winner- "The Trooper Award":  Mary Chambers

Mary sprained her wrist really badly immediately after the Prelims. Like, REALLY badly. So badly that she has missed a lot of time in the gym. She has made it in a few times, but some days it just hurts too bad to do much of anything. In spite of that, she's been getting her exercise points every day. Sometimes it's the gym - sometimes it's a walk with Lily, her daughter. Day in, day out, she's getting it done. And she's posted some awesome recipes along the way. She's even got Lily, age 4, eating paleo! And loving it! Mary is currently in 14th place - not too shabby at all!

Thanks for hanging in there, Mary. It keeps the rest of us motivated.  We're awarding you a Barnes and Noble gift card so that you can pick out another Paleo cookbook and keep the train rolling!

Pumpkin Pancakes from FastPaleo.com


  • 1/4 cup coconut flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon cinnamon, a pinch of nutmeg
  • 1/4 cup fresh pumpkin puree
  • 3 eggs
  • 1 tablespoon coconut milk
  • 1 tablespoon coconut oil
  • 1/4 teaspoon apple cider vinegar

Cooking Steps

1. Mix together coconut flour, baking soda, salt, cinnamon, and nutmeg with a whisk. 2. In another bowl, whisk together eggs, coconut oil, coconut milk, apple cider vinegar, and pumpkin puree. 3. Gradually add the coconut flour mixture to the egg mixture as you whisk the ingredients together until well combined. 4. Heat coconut oil or butter over medium-low heat until melted. 5. Spoon the batter into the pan in whatever size you prefer. The batter is thick, so you can shape them with the spoon. They do not bubble like regular pancakes, so keep an eye on them to make sure they’re done on one side, then flip. They should need several minutes for each side. 6. Check the edges to see if they’re done. No raw batter should show. 7. Serve with maple syrup, fruit, butter, or plain.

Mobility WOD Episode 45: