07/01/11 WOD

Paleo Banana Bread

Gluten-free, grain-free, dairy-free


  • 2 cups almond flour
  • 1/4 cup flaxseed meal
  • 2 tsp cinnamon
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2/3 cup chopped nuts (I used pecans)
  • 4 really ripe bananas (mashed well)
  • 2 tbsp local honey
  • 4 eggs
  • 1 tsp vanilla extract


  1. Preheat oven to 375 degrees F.
  2. Sift the dry ingredients together in a large bowl.
  3. In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.
  4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to overmix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.
  5. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.
  6. Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Mmmm



U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


2 Rounds for time of:

200 Double Unders

50 OHS- 135/95

50 Pull-ups

Run 1 mile

*Scale OHS weight as needed.


Joe?…Joe Dirt is that you?



Posted on: June 30, 2011admin

7 thoughts on “07/01/11 WOD

  1. FYI i’m still trying to get even for my bday picture 2 years ago! I’m still not sure we’re even. But i’m getting there! I kind of feel bad Chase can’t enjoy himself when i’m around in fear i may snap a photo!!

    Love you Bro 🙂

  2. Wow – that one was extra long and extra sweaty! Nice job 7am’ers! And Chase, even if the photo above does strongly suggest that you more than likely have a beat up car on cinder blocks sitting in your front yard, you still totally rocked today’s WOD!

  3. Chase —- brother —- throw in a few hours MORE out in the sun — that pasty white color is “Joe Dirtish”!!! Nice work today brother!!!

  4. That bread is amazing!!! I added 2 scoops vanilla protein powder 1 egg white and nutmeg. Really moist and delicious. Keep the recipes coming 🙂

    Though the wod was super hard I actually got 17 double unders in a row! A new record.

  5. What? You mean the cavemen didn’t have floating lounge chairs and Rockstar Lemonade? I don’t buy it. They invented the wheel for hell sakes.

  6. ..and Rowdy, some of us are blessed with soft Ivory skin, while others have to tarnish it with sun and tanning beds, don’t be jealous.

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