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Archive for the ‘General News’ Category

Almond Flour Pancakes

Friday, May 24th, 2013

Happy Memorial Weekend everyone!  Here is a recipe to make Monday morning after you come to CFDM and complete ‘Murph’.  Enjoy!

 

Almond Flour Pancakes
paleo-recipes_almond-flour-pancakes
Makes breakfast for two.

Approximate cooking time: 30 minutes

 

Ingredients

  • 1 cup almond flour
  • 1/2 cup unsweetened applesauce
  • 1 Tbs coconut flour
  • 2 eggs
  • 1/4 cup water (consider soda water for slightly fluffier pancakes)
  • 1/4 tsp freshly grated nutmeg
  • 1/4 tsp sea salt
  • coconut oil
  • fresh berries

Instructions

  1. Combine almond flour, applesauce, coconut flour, eggs, water, nut meg and sea salt in a bowl, and mix together completely with a fork. The batter will appear a little thicker than normal mix.
  2. Heat a non-stick frying pan over medium-low heat with 1 tsp coconut oil.
  3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly if desired.
  4. Flip like a normal pancake when the bubbles start showing up on the top, and cook for another minute or two.
  5. Add more oil to the pan and repeat with remaining batter.
  6. Top with fresh berries.

Note: If the pan is too hot, the cakes will stick, burn on the outside, and/or not cook entirely through.

Freedom for Youth

Thursday, May 23rd, 2013

Check out the link below for more information on this minitsry

http://freedomforyouth.org/

We had time for a short mini-WOD with squats. All the girls did great!

Benefits of Stretching

Wednesday, May 22nd, 2013
  • Increases flexibility
  • Improves blood circulation
  • Improves posture
  • Improves balance and coordination
  • Can often eliminate low back pain
  • Increases range of motion in joints
  • Improves relaxation and stress relief
  • Increases your energy level
  • Improves the functionality of your life
  • Reduces muscle tension

Patience

Monday, May 20th, 2013

Being patient when beginning to pull the bar off the floor during the snatch or clean is important for maintaining an effective torso angle as the movement progresses upward.  Yanking or jerking the bar off of the floor leads to an early ascent of the hips and weakened position to pull underneath the bar later in the lift.  Begin with a slow, strong, and steadily accelerating bar path right next to the leg for a successful clean or snatch.

Bring Your Friends: Memorial Day

Monday, May 20th, 2013

Plan ahead for next Monday! On Memorial Day we will have limited class times at each location. These are set class times.
With expectations of big classes, please be on time!
Feel free to bring family and friends along. This is a great opportunity to reach out to your friends who are on the fence.

Urbandale class times
6:30am
8:00am
9:00am

Waukee (start times)
9:00am
9:30am

That’d be GREAT

Thursday, May 16th, 2013

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