Tuesday 101026

Emily practices her Power Cleans

Strength
No strength work today. As time allows, make up the front squat but complete the conditioning as a group.

Conditioning
Run 200m
3 Rounds of

• 15 Deadlifts (55% current ARPR)
• 20 Box Jumps

Run 400m

Coconut Flour Tortillas: Courtesy of NorCal Strength and Conditioning
For those of you who miss tortillas, here is a recipe that I’m sure you will find enjoyable. If you make these this week, post your feedback to comments.

Ingredients:
1 tablespoon coconut flour
1/16 teaspoon baking powder
2 egg whites (or, 3 tablespoons egg whites)
2 tablespoons water or coconut milk*
coconut oil/butter

Directions:
Mix the coconut flour and baking powder with the water (or milk) and egg whites. Whisk or blend until all lumps disappear (I usually mix, then wait a couple of minutes and mix again).
Heat a pan and grease with coconut oil or butter (grease well). Pour batter in center of pan. Tilt the pan around to spread the batter into a large circle, almost covering the entire bottom of the pan. Be very careful with this part: wait until the edges are brown on the side of the tortilla, or carefully circle spatula around the bottom of tortilla until safe to flip. Once safe, flip the tortilla and cook for about 30 seconds on the other side.

Katie of NorCal Strength and conditioning recomments Tropical Traditions to order coconut products. You can order tubs of shredded coconut, gallons of coconut oil, coconut lotion, coconut chap stick, and coconut soap. They also have spices, grass fed meat, a recipe blog, and much more. Check them out…they always have great deals.

Coconut Flour Tortillas