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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