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12.15.2010-Wednesday-Day 3

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5 rounds for time of:

30 kettlebell swings – 24kg (16kg)

10 pull-ups

((shedkickers, use the heavy kb and do chest to bar pull-ups))

 

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crossfit.com

wall ball cap = as many wall balls you can complete during "Jane Says" by Jane's Addiction.

0 thoughts on “12.15.2010-Wednesday-Day 3”

  1. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  2. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  3. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  4. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  5. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  6. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  7. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  8. J9

    Whomever wanted the Magic Muffin Recipe:
    Paleo Carrot Cake Muffins
    Ingredients:
    2 cups blanched almond flour
    2 teaspoons baking soda
    1 teaspoon sea salt
    1 tablespoon cinnamon
    1 cup dates, pitted
    3 ripe bananas
    3 eggs
    1 teaspoon apple cider vinegar
    1/4 cup coconut oil
    1 1/2 cups carrots, shredded
    3/4 cup walnuts, finely chopped
    (raisins-optional-I just added a handful)
    Instructions:
    In the food processor, combine the carrots and walnuts; set aside
    In a small bowl, combine almond flour, baking soda, salt, and cinnamon
    In a food processor, combine dates (process this first) and then add: bananas, eggs, vinegar and oil
    Transfer mixture to a large bowl
    Blend dry mixture into wet until thoroughly combined
    Fold in carrots and walnuts
    Spoon mixture into paper lined muffin tins
    Bake at 350 degrees for 19-20 min
    Makes 18-20 muffins

  81. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  82. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  83. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  84. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  85. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  86. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  87. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  88. Jane

    WOW! Jane Says being played over and over? What fun!!!
    Rich-
    I still look for your creativity in your word for “witness” each night.
    Hope Santa brings you a food processor so that you can start making the magic muffins.
    CKL-
    Nice job! You are fighting this one out to the end!
    Kevin-
    Bring it on!

  97. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  98. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  99. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  100. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  101. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  102. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  103. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  104. Pat

    Day 3 modified:
    DP-14:09
    Carole-12:42
    Donna-10:56
    Brielle-11:08
    Day 3 rx’d:
    VonRon-19:10, 32kg
    Deb-16:13
    CKL-12:24
    Lily-17:19, 24kg
    Steve-19:01
    Kat-12:41
    shedkicker:
    Pat-22:01
    Christian-20:11
    Rich-17:36
    Scotty-17:20
    Marc-17:32
    Scott-15:33

  105. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  106. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  107. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  108. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  109. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  110. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  111. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

  112. Rich

    J9! I am hoping to get through the wall ball challenge without repeating any words; that too is a challenge in itself!
    And if I get a food processor…shooooooooot, it’s on!

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