For All You May Babies…

After seeing all the May babies we seem to have in our gym, and in honour of the upcoming “Big May Birthday Party”, I did some research.  And guess what I found a recipe for?!   

Instructions

1. Preheat the oven to 350 degrees F

2. Mix all the dry ingredients together in a large mixing bowl

3. Combine all of the wet ingredients (except the egg white) in another bowl.

4. Stir the dry mixture into the wet mixture.

5. Once combined into a nice “batter”, stir in the egg white. This strategy actually helps the cake/bread rise.

6. Pour the batter into greased cake tin or even a bread pan.

7. Bake at 350 F for about 25-30 minutes, then reduce the temperature to 300 degrees. 325 degrees might also work, to keep the top from burning. Bake at lower temperature for another 10-15 minutes. So, about 40 minutes total bake time, total.

Test to see if done. Once finished, allow it to cool in the pan for at least 20 minutes. While the cake is baking you can whip up the icing, which is extremely easy!

Icing

Melt some dark chocolate in a small pan with some oil. You can use grape seed and walnut mix. Do this at very very low temp so as to not make the oil rancid. Add just a touch (1-2 tbs) of honey or agave and about 1/8-1/4 cup of coconut milk. Warm these ingredients until they are a smooth, but thick, liquid. Once the cake is cool and you’ve allowed the icing to cool a bit, spread the top of the cake with the icing. If it’s still warm it will run down the sides. Stick a few birthday candles in there and voilà!

Now there could be a million modifications to this depending on your tastes. For example, you could add cinnamon raisins instead of choco chips/chunks. You could top with a honey, coconut milk, and shaved coconut topping. You could add fresh fruit. The possibilities are limited only by your creativity!

Enjoy!

 Today’s Workout

Buy-in:  Athlete’s Choice – Front or Overhead Squat 6 x 3

• Build into a heavy 3 reps, quality reps!
• If new to the movement(s) then work technique with 5 x 5
• 15 min time frame

WOD:  “Snabatee”

NOT a cousin of the fame sea cow (Manatee), Snabatee is a combo of two quick movements (power snatch and barhop burpees) put together to the tune of 20s work, 10 sec rest.  Enjoy.

Rx – 16 intervals of 20s work, 10s rest, alternating each interval between:

• Power snatch (65/95)
• Barhop burpees (not CF Games style… Zone Games style!!)

Zone 3: scale snatches to 55/75

Zone 2: snale scatches as needed (to a simpler movement or lighter weight)

Zone 1:  scale workout as needed

Cash-Out:  Handstand or Handstand pushup work

• Accumulate 1,2, or 3 min inverted OR 30-40 reps of handstand pushups, scaled as needed