Post loads.

Conditioning
Tabata Push-ups
Rest 2 minutes
Tabata Ball Slams, 20/15 pound ball

Tabata interval = 20 seconds work/10 seconds rest for 8 rounds

These can be done in either order (if there is a shortage of slam balls available).

Post total reps.

• large cloves garlic, minced
• 2 tablespoons clarified butter
• 5-6 cups cauliflower florets
• 1 teaspoon salt (more to taste)
• ½ teaspoon pepper (more to taste)
• ½ cup almond milk (more to taste) *be sure to use the unsweetened and unflavored kind*

1.  Saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes but do not let garlic burn. Remove from heat and set aside.
2. Next, bring  water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. You ca also steam your cauliflower.
3. Add the cauliflower to a blender or food processor. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Add spaghetti squash or almond flour noodles and its like eating a bowl of fettuccine. I steamed brocoli and seared chicken to mix with my noodles and could not tell that I was not eating a heavy cream and cheese sauce!

This past weekend, Coach Quinn Otte competed in the 2013 Southeast Regionals. Dalton Ard, Mike Jones and  Josh Bostick traveled to West Palm Beach with Quinn for support and to be a part of the incredible competition. Quinn entered Regionals sitting in 48th position and finished strong in an astonishing 19th place! We are very fortunate to have a coach who is capable of competing at such a high level. What an inspiration to have around the gym!

Thank you to everyone who supported Quinn on this adventure! We would also like to give a big thank you to the McCue Family! Member, Chris McCue is from Lighthouse Point, Florida. He and his family drove to West Palm Beach to support Quinn and treated to whole gang to lunch. Thank you Chris and your awesome family!

Member, Lexxe Totin was on the media crew in West Palm Beach this past weekend to cover Regionals. Lexxe has been writing for CrossFit HQ the past few weeks covering athletes throughout the country and their success in the Open and Regionals. As many of you know, Lexxe will be continuing her marketing and media background with her new job this Fall in Nashville, Tennessee.

On another note, we are about to begin work on the outdoor side space of the gym. The plan is to fence off the dumpster area with a privacy fence and then fence off the additional space with metal fencing. The area will have a gate and lock to allow access to the grassy area behind the gym. We will also be adding an awning over the space. We will work hard to get everything completed in a time efficient manner but we will be working with the City of Auburn to get final approval so hang in there with us!

The plan with this space is to add additional space to the gym and provide an additional storage for equipment, etc. We will be using the outdoor area for WOD’s, for warm-ups, etc.

We will also be installing new signs and/or awnings with the new logo on the outside of the space. Please be patient with us if there are a few days where parking spaces are taken for that work to be done.

 Again, thank you all for your patience with us and the ongoing work at the gym!

Coach Ian Morgan will be returning in the next week or so!

Compare to 2-13-12.

Vanilla Cake from The Paleo Mom:

• 12 eggs, room temperature
• ¼ cup extra virgin coconut oil, melted
• ¾ cup palm shortening
• 1 cup honey
• ½ cup arrowroot flour
• ¾ cup coconut flour, sifted
• 1 tsp salt
• ½ tsp baking soda
• 1 Tbsp vanilla

1. Prepare your cake pan by adding some palm shortening to it and spreading it around your baking dish o keep the cake form sticking. Preheat oven to 350F.
2. Beat eggs in the bowl of a standing mixer for 1 minute.  Add honey, palm shortening, coconut oil, and vanilla.  Beat to combine (don’t worry if they don’t really come together yet). I added a little more vanilla than the recipe called for only because I needed the sweetness for the dish I was making.
3. In a separate bowl, combine arrowroot powder, sifted coconut flour, baking soda and salt.  Add dry ingredients to wet ingredients.  Beat on high for 1-2 minutes, until batter is smooth.  Allow batter to sit for 1-2 minutes to thicken.
4. Pour batter into prepared baking dish and back 20-25 minutes. Keep an eye on the cake because time can vary depending on your type of oven, etc.

Then make your Coconut Milk Whipped Topping!

Place 3-4 cans of coconut milk in the refrigerator overnight. (You must do this because the coconut milk has to be cold!)

Also, place a metal bowl in the freezer so that it gets cold as well. Open the coconut milk, take a spoon on spoon out the hardened part of the milk. Do not shake the can or use the coconut water that is in the bottom of the can.

Place in your cold metal bowl, add vanilla and whip with a mixer on high for 2-3 minutes.

Next, slice your strawberries and begin assembly the dish. I used two cartons of strawberries for this recipe and layered it in a glass truffle dish.

First, remove your cake from the oven and let it cool. Then break it up and crumble some in the bottom of your dish, then add a layer of strawberries, then coconut cool whip, repeat. You will not regret making this awesome dish! It’s great for summer cookouts and graduation parties!

You can place the dish in the refrigerator for 2-3 days but I would not recommend eating it after that.

Post time to comments.