Wednesday, 3-11-15

Review technique and scales.
15 minutes
Record best set
Double-Unders (ME)
Review Technique
Performance – 10 min to establish Max Unbroken Reps
P: Metcon (Time)

For Time:
50x Double Unders
30x HSPU
75x DU
20x HSPU
100x DU
10x HSPU

13 min Cap

F: Metcon (AMRAP – Rounds and Reps)
AMRAP – 10 Minutes
30 x Double Unders
15 x HSPU Scaled

Toasted Coconut Butter with Vanilla

makes about 1.5 cups


3 cups unsweetened coconut flakes
1 tbsp vanilla extract
Pinch of sea salt
Tools: Baking sheet, food processor

First, toast the coconut. To do this, preheat your oven to 350 degrees and evenly spread 2 cups of the coconut on a baking sheet. Place the baking sheet in the oven for 5 to 10 minutes, stirring often, until the coconut is lightly toasted and golden brown. Remove from the heat and allow to cool.

Place untoasted coconut, toasted coconut, vanilla, and sea salt in the food processor and process for about ten minutes, stopping to scrape down the canister as needed.

Continue to process the coconut until the mixture is smooth. Pour into a seal-able glass container and allow to cool. Cover and store at room temperature (similar to coconut oil, coconut butter solidifies below 76 degrees).

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top