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Wednesday October 22, 2014 CrossFit Stapleton- Denver, CO


Wednesday October 22, 2014 CrossFit Stapleton- Denver, CO

Banana Carrot Ginger Muffins- By: TayTay 



1 cup almond flour

1 cup flax meal

4 scoops vanilla whey (I used SFH Pure)

2 tsp baking soda

1 tsp sea salt

1 Tbs cinnamon

1.5 Tbs maple syrup

2 ripe bananas

¼’’ Fresh ginger

3 eggs

1 tsp apple cider vinegar

1/4 cup coconut oil, melted

1 ½ cups carrots, shredded (about 3 large carrots)

¾ cup pecans finely chopped

muffin paper liners


  1. Preheat your oven to 350℉.
  2. In a large bowl, combine all dry ingredients: flours, protein powder (GAINZ), baking soda, salt and cinnamon. Whisk this up!
  3. In a food processor combine carrots, syrup, ginger, bananas, eggs, vinegar and oil. Blend until well combined!
  4. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly. This will not look pretty… but it will be delish!
  5. Fold in dem nuts.
  6. Spoon delicious mixture into paper lined muffin tins. I would spray the pan with oil as well to prevent sticking…
  7. Bake at 350° for 25-30 minutes.



Perform 5 rounds for max reps in 3 minutes:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

– Rest 3 minutes between sets

Notes: Each round you will row 500 meters and perform as many SHSPU as you can until the clock hits 3:00. Be sure to keep your palms in the 3’x2′ box and prioritize full range of motion.



WOD 1 – Pace:
As Many Rounds as Possible in 15 Minutes:
10 Wallballs (20/14)
20 Abmat Sit-ups
20 Jumping Lunges
10 DB Push Press (30/20)
WOD 2 – Pace:
3 Rounds for Total Reps:
1 Minute HEAVY Ball Slams (40+/30+)
1 Minute Push-ups
1 Minute Bicycle Crunches
1 Minute Rest

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