Wed Oct 3, 2018


Row 1K 75 Double unders 50 Box jump Over (24/20) 40 Wall Balls (20/14) 30 Squat Snatch (95/65) 40 Wall Balls 50 Box Jump Over 75 Double unders Row 1K Compare to Sept 28/17

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6:45pm Weakness WOD

Oly 1) Clean Deadlift + Mid-Hang Clean – 75% x 2 x 3 2) Clean Deadlift – 105% x 4 x 3 3) OHS – 85% x 2 x 3 4) Push Press + Jerk – 70% x 2 x 3 Gymnastics: 1) Push up 4 sets Regular, wide, Narrow, Rings 2) OTM x 8 odd - Ring Row with transition- 3 sec lower even - Banded Lat Pull" 3) Right Arm plank hold Left Arm plank Hold 2 Arm plank hold" 4) 4 sets - Supine Windshield wipers Cardio: Run or Row 400m @90% - Rest 4:00 Run or Row 200m @100% - Rest 2:00 Run or Row 200m @100% - Rest 8:00 Then 800m time trial

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Pumpkin Spice Muffins

by Coach Courtney, RD www.vitalitynutrition.ca

Fall is a great time to take advantage of fresh pumpkin - but let's be honest, picking up canned pumpkin may be the easiest route for most of us! Pumpkin is rich in Vitamin C and adds flavour and moisture to the muffins. Oat flour (ie. ground old-fashioned rolled oats) replaces the white flour found in classic muffins and increases the total fibre in the recipe. Greek yogurt replaces the oil for a boost of protein and added moisture. Consider adding chocolate chips, pecans, walnuts, or pumpkin seeds for extra crunch and flavour!

Ingredients:

  • 1 cup (225g) plain Greek yogurt

  • 1 cup (200g) pureed 100% pumpkin

  • 2 eggs

  • ¼ cup maple syrup (add ½ cup for a sweeter muffin)

  • 2 cups rolled oats (160g), ground

  • 1 ½ tsp. baking powder

  • ½ tsp baking soda

  • 1 tsp. cinnamon

  • ½ tsp. pumpkin pie spice

  • ¼ tsp. salt

  • ½ cup chocolate chips (85g)

Directions:

  1. Preheat oven to 400F and prepare a muffin tin by spraying the cavities with cooking spray or lining them with paper liners. If using paper liners, still spray the liners as the lack of oil makes the muffins a bit stickier.

  2. Combine the Greek yogurt, pumpkin, maple syrup, and eggs.

  3. Blend the rolled oats into a fine powder (using a blender or Magic Bullet) until it has the consistency of whole wheat flour. Stir in baking powder, baking soda, spices, and salt.

  4. Combine the dry and wet ingredients

  5. Stir in the chocolate chips.

  6. Pour batter into prepared muffin tin

  7. Bake for 15-20 minutes.​

Yields: 12 Servings

Nutrition Facts

Calories: 125

Carbohydrates: 19g

Fibre: 3g

Protein: 5g

Fat: 4g


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