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Jiu-Jitsu:
2800+ competitors!
Damon missed the podium. Details follow.
Our dear friend John Spezzano won one and lost one.
Salvation member GWB bought the ticket, traveled across the country, "gave it hell," lost, but learned.
KB Complex, Step-up, Row, Man Maker:
Chris: Step-up @ 2x35#, Man-Maker @ 2x25#
Jenny: Step-up @ 2x20#, Man-Maker @ 2x15#
Lisa posted a pic of the energy bars she makes for some of us lucky guys at the gym. The recipe below is the basis for a variety of experiments: sometimes less fruit or different kinds, sometimes different flour, sometimes more or different protein, etc. These are damned tasty, and knowing exactly what goes into them is reassuring - I can pronounce every ingredient!
Lisa says, "the ingredients are organic, where possible. Currently, I don't use as much fruit as described below, I replace it with almonds and 70% dark chocolate. I add more protein and fat. I encourage you to make this recipe your own by switching out ingredients for taste or effect."
She adds, "Today I am making a batch to go with James to the Pan Ams. Tonight I will bake Josh's favorites (a different, gluten-free bar) to test this weekend for his upcoming 'big' race."
Ingredients:
1 cup protein powder (we prefer whey instead of soy for this use)
1/2 cup whole wheat pastry flour
1 1/2 cups rolled oats
1/2 cup wheat germ
1/2 cup wheat bran
1 tsp cinnamon
1/2 tsp salt
1/3 cup packed brown sugar
1/2 cup dried cranberries
1/2 cup dried cherries
1 cup greek yogurt
1/2 cup unsweetened apple sauce
1/2 organic almond butter
2 tsp vanilla extract
Directions:
1. Preheat oven to 350F. Line 9x13 baking pan w/parchment paper.
2. Mix together the protein powder, flour, oats, wheat bran, wheat germ, cinnamon, salt and brown sugar in a large bowl. Stir in the dried fruit.
3. Combine the apple sauce, yogurt, almond butter, and vanilla into a second bowl. Add the wet mixture to the dry, and mix with your hands until thoroughly blended and dough-like.
4. Transfer the mixture to the prepared pan, pressing into place with your hands. Bake for 15 minutes, then remove from the oven and cut into bars. Place the bars on a baking tray and bake for another 12-15 minutes, or until golden around the edges.
Wrap individual bars in plastic film or foil. Plastic allows easy identification when you have several types of bars around. Neat foil envelopes are easier to open one-handed on the bike.
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