Friday 12-2-2011


Friday 12-2-2011

30-20-10 For Time:
WallBall 20/14
Box Jump 24/20
Hand Release Push ups
Abmat Sit ups
Good Luck to Rosa Saturday at her Powerlifting Meet!! Lifting heavy & new Raw records maybe???
Here is the recipe to the Brownies I’ve been dying to make:

Pumpkin Swirl Paleo Brownies

I must warn you- Please do not eat more than one at a time- they are yummy but will spike your insulin level! 🙂 Remember, Just because these and other treats are PALEO, does not mean you can just go for it!! They are treats and should be treated as such!!!Ingredients:

Brownie Mixture:
I got this recipe from Paleo Mama and from my fellow Hoosier CrossFit friends!


  • 16 oz of walnuts
  • 1 egg (free range)
  • 1 cup honey (I only used 1/2 cup)
  • 1/2 cup baking cocoa
  • 1 tbs pure vanilla extract
  • 1/2 tsp coarse sea salt
  • 1 tsp baking soda
  • 2 oz unsweetened dark chocolate chopped (I used Enjoy Life chocolate chips)
  • 2 T  olive oil
  • Preheat your oven to 350 degrees F
  • combine walnuts in a food processor (I added a tad of olive oil) and blend until it has the texture of almond butter
  • In a large bowl combine all ingredients (minus the chocolate chips) and mix until smooth
  • then stir in the chocolate chips
  • set aside
Pumpkin MixtureIngredients:

  • 1 can of pumpkin puree
  • 1/3 cup honey
  • 1 T cinnamon
  • 1 t baking soda
  • 1 free range egg
  • 1/4 cup almond flour
  • In a separate bowl from the brownie mixture combine all ingredients
  • mix until smooth
More Directions:
  • lightly grease a 9×13 cake pan
  • pour in the 3/4 of the brownie mixture into the pan and spread evenly
  • set aside the other 1/4
  • take heaping spoonfuls of the pumpkin mixture and place on top of the brownie mixture in the pan until all pumpkin mix is used
  • then add the rest of the brownie mix on top of the pumpkin (I put spoonfuls in the center of the pumpkin globs)
  • take a knife and run it side to side (length wise) through the mixture making the chocolate and the pumpkin swirl
  • bake for 30-45 minutes (I was a little iffy on the time because I was not sure how long it would take to cook all the way through- but I have a friend who tells me it’s done when you can smell it- so follow your nose!)
  • let cool and enjoy!


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