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Posted October 29, 2009 in recipes by Turbo

Friday, October 30th, 2009

Nice

Nice

* The gym will be closing early on Friday night to prepare for the Halloween Social.  We’ll be closing at 5:00PM so arrive by 4:00PM if you want to get a full workout in.  Social tickets available in advance at the gym or at the door that night.  Costumed demo workout at 8:00PM but if you want to participate, please arrive by 7:00PM or you will be ticketed at the door.

*The gym will be closed on Saturday except for a Halloween Team Workout at 9:00AM .  All members welcome.

Workout of the Day

5 attempts of:
Row 250m

Rest as much as you need between attempts.

Then, 3 attempts at max double unders.

Food Friday

Kimberly’s best post yet…

Chocolate Cake

Another delicious chocolate cake from Nikki Young

Ingredients

5 eggs, separated

1/3 cup maple syrup (I used closer to ¼ cup)

2/3 cup oil (I used grapeseed)

100 g chocolate (I used a Lindt 90% cocoa bar but organic would be better)

1 tsp 100% vanilla extract

1 cup almond meal

Instructions

1. Pre-heat oven to 400 F

2. Cream oil, maple syrup and egg yolks in a large bowl until light and fluffy.

3. Add almond meal and vanilla extract.

4. Melt chocolate in a metal bowl over a small pot of boiling water. Add to almond meal mixture.

5. In a separate bowl beat egg whites until stiff peaks form, add half the egg whites to chocolate mixture a fold carefully. Add remaining egg whites and fold well into mixture.

6. Line a cake tin with baking paper, poor in chocolate mixture.

7. Place in oven for 10 minutes, reduce heat to 350 F and cook for a further 15 – 20 minutes or until cooked. Test by inserting a knife into the middle of the cake, if it comes out clean it is cooked through.

The original recipe suggests serving the cake a little warm but I liked it much better the second day when it was fully cooled.  It ends up a little undercooked in the middle and tastes a like a pudding cake. (Store it in the fridge if you intend to keep it for more than two days)

I finally wanted to see just how “bad” all my baking was so I’ve started to plug the ingredients into FitDay.  So, according to FitDay the whole cake would be 3250 Calories:

291 g of fat (78%)

113 g of carbs (14%) this is 23 g of fiber and 90 g of sugar

70 g of protein (8%)

I’d say that looks like a decent breakdown for a controlled cheat or a special occasion :-)

9 Comments to “Friday, October 30th, 2009”

  • stephen
    October 29, 2009 at 8:35 pm

    if I remember correctly, that jump in the pic was 52.5 inches, 3 inches under his max for that day…just awesome…as you can see, still alot of space under the feet…

    no doubt if I tried that height, I’d be snackin’ on rubber and broken teeth

  • Suzanne
    October 29, 2009 at 8:45 pm

    Derek,
    Is that trick photography?? I mean come on…that is ridiculous!! great job!

  • stephen
    October 30, 2009 at 12:10 am

    @John

    I chatted with Rob and it’d be great if we could use your trailer to pick up those boxes. I’ll happily come along with you guys to pick them up. Whenever you get a chance, let Tania or I know what works for you and I’ll coordinate something.

  • stephen
    October 30, 2009 at 12:12 am

    We need one more volunteer to move those boxes. Any takers?

  • Conrad
    October 30, 2009 at 9:00 am

    Off topic of the WOD or the picture (nice springs Derek! PS. The main site has a post showing someone jumping to 48″) Here is a post from Greyskull and why they ditched their Crossfit affiliation.

    http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

    FYI – Brendan and Tania – for the record – I am measurably stronger, faster, better balanced, more coordinated, lighter, less fat and in a better mood since I’ve been with you guys. Even peripherally applicable correlates like resting heart rate have improved. I’m only in 3 days a week, and I’m not an elite athlete, but I’m still improving and I appreciate everything you do. Thank you! CFW rocks!

  • Erika
    October 30, 2009 at 1:48 pm

    Awesome jump Derek! Congrats!

    WOD – 5 x 250m rowing 59.0/59.5/59.6/59.8/1:00.6
    Thankfully stayed within the 2 second mark – saw what the penalty was, didn’t want to do that!

    Had a great DU day – got 9 in a row on my third attempt, felt so good about that tried once more and got 10 in a row! Definitely a PR, since my last attempt was 2! I still bow to Crystal – you are the queen!

    @Conrad
    I couldn’t agree more with your comments. I have been coming for over a year now and I don’t think I have ever been healthier. The fact that I am still excited about coming in speaks volumes. My thanks also to the coaches and also to the CFW community – the encouragement and support of everyone there makes all the difference.

  • SK
    October 30, 2009 at 5:15 pm

    I should be able to help move the boxes in. Just let me know when. @stephen

  • Suzanne
    October 30, 2009 at 5:42 pm

    250 m row fastest time 47.3…..this was a tough one.

    still working on du’s

  • Stephen
    October 30, 2009 at 6:21 pm

    @sk
    Thanks for the offer. I’ll give you plenty of notice. We’re thinking we’ll likely go on a weekend morning, but really it boils down to what works for everyone. I’ll let you know. Thanks again.

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