Kelly Frankson DOT COM

THANK YOU to everyone who made contributions towards Dan’s cause. Monday night I had the pleasure of handing over a cheque for $2,600 plus gift cards and other goodies.

Next clinic will be a snatch clinic on November 22nd. The first clinic will run from 12-3 and will be breaking down the snatch into its individual components doing drills working on flexibility, coordination, timing and power transfer. The second clinic will then run from 3-5 and will only be open to those who have attended a previous snatch clinic. Here we will be using video analysis and doing some more advanced skill transfer exercises.

Cost for each clinic is $50. Register in Advance (Machine@crossfit.ca). The second clinic will be capped at 10 people so pay in advance if you want to reserve your spot.

“Strong People are harder to kill than weak people, and more useful in general” Mark Rippetoe

The shoe that fits one person pinches another; there is no recipe for living that suits all cases. — Carl Jung

Another recipee from Cathletics.com.  I’m going to try adding some unsweetend protein powder to it

Quick Paleo Pankcakes
Scott Hagnas
August 2007

The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!

Once you’ve cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

And another one from cathletics.com

Pumpkin Pie
Scotty Hagnas
December 2006

Time: 10 minutes prep, 45 minutes baking

• 3 1/2 C pumpkin puree
• 1/2 C unsweetened applesauce
• 2 eggs
• 1/4 C agave nectar
• 2 Tbsp ground almonds
• 1/2 tsp each of ginger, cloves, cinnamon, allspice, and nutmeg
• 1 C pecans

Combine all of the ingredients except the pecans in a bowl, mix well. Pour into a dish for baking pies. Cover with the pecans. Bake at 350 degrees for 45 minutes.

If the pie is chilled before serving, it will cut and serve much better. It tends to crumble more easily if still warm.

Zone info: 6 servings at - 2.5 carb blocks, .5 protein block, 5.4 fat blocks