Tuesday 101109

The challengers!

Tuesday
3 Rounds

• Run 800k/Row 1000k
• 25 Box Jumps
• 20 KB Swings

Fight Club Call Out
It’s official! Our first challenge has been set. Warren has challenged Brad to a duel and Brad gets to choose the workout. Friday night fight starts at 6:30. Emerfitters and their guests are welcome. This will be a good one but we all need to chirp the challengers. Post your chirps to comments. Let’s get this party started, right? This is a good chance to have another FAC (Friday Afternoon Club) at EmerFit, so come one come all!

Coconut Shrimp – Courtesy of Every Day Paleo

Here’s a recipe for coconut shrimp from Every Day Paleo. Check out her website for great recipes and commentary.

Shrimp Loves Coconut
1 lb large shrimp, tail on peeled and deveined
1/3 cup coconut flour
½ teaspoon sea salt
¼ teaspoon cayenne pepper
3 egg whites
2 cups coconut flakes

Pre heat oven to 400. In a mixing bowl, stir together the coconut flour, salt, and cayenne pepper. In a separate bowl, beat the egg whites until foamy. In another bowl, pour the coconut flakes. Taking one shrimp at a time, dry well with a paper towel and dredge each shrimp in the coconut flour mixture, dip into the egg whites and then roll into the coconut flakes. Bake on a lightly greased (with coconut oil) baking sheet for 12- 15 minutes or until the shrimp are pink and the coconut flakes start to brown.