Sunday, August 26, 2012

Perfect Gluten Free Pancakes Recipe

Finally, after many mess ups and flat pancakes I’ve come up with the perfect recipe for gluten free pancakes.


1 1/2 cups of Bob's Red Mill All Purpose GF Baking Flour

3 1/2 teaspoons of double acting baking powder

1 teaspoon salt or sea salt

1 tablespoon organic white sugar

1 cup of Organic Whole Milk (You can substitute Almond Milk)

1 Organic Free Range Egg

3 tablespoons of Organic Unsalted Butter, melted



Put all the ingredients except for the milk and butter into a mixing bowl. Melt the butter in a microwave safe measuring cup and then pour it into the mixing bowl. DO NOT rinse out the measuring cup the butter was just in. Now pour the milk into measuring cup the butter was just in and pour that into the mixing bowl. Finally mix up everything in the mixing bowl with a mixer. We have an electric hand mixer that I usually use and this is where the kids like to help.

Now just cook the mixture in a griddle or pan like you normally cook pancakes.


This is a modification for this recipe on my family has used for years.

Tuesday, January 17, 2012

17 January Sprint WOD

20 meter Sprint @ 100%
20 Chest to Ground Push-ups

20 meter Sprint
20 Kettle Bell Swings 45#/35#

20 meter Sprint
20 Burpees

50 meter Sprint
50 Sit-ups

50 meter Sprint
50 Air Squats

100 meter Sprint

All sprints should be accomplished at 100%. I performed this WOD on a track and used the markings to determine the distance. For the 20 meter sprints I would run 20 meters and then slow down for 20 meters covering a total distance of about 40 meters. The burpees I performed at the middle of the first turn and then walked around the turn to the line to start the 50 meter sprint. You want to walk a few steps after the burpees and the air squats to loosen your hip flexors back up before you just start sprinting.


I finished in 14:19. Not very fast.