Ready to Run!

I know a few crossfitters are running in the 5k for the Boys & Girls Club tonight, so I thought we could use a reminder of proper running form! These head to toe techniques are good for distance and sprinting efficiently.

  • Head: Natural and scanning the horizon.

  • Shoulders: Low and loose

  • Arms: Drive elbows backward, following a straight path at your sides.

  • Hands: Relaxed (open or closed)

  • Feet: Strike at mid-sole, engaging glutes and hamstrings

(Crossfit Journal, fitfreedom)

Now for the good stuff...These got some pretty rave reviews so I thought I'd share.

Paleo Samoa Brownies (adapted from

1/2 C honey                                   1/2 tsp salt
1/3 C coconut oil, melted        1/2 C macadamia nuts
2 eggs                                             1/2 C chocolate chips
2 1/2 C almond flour                 1/2 C coconut flakes
1/4 C cocoa powder                   1 tsp baking soda

  1.  In a large bowl, whisk together honey, oil and eggs

  2. Mix in almond flour, cocoa, baking soda and salt

  3. Fold in nuts and chocolate chips

  4. Pour into grease 8x8" pan (other sizes work, depending on thickness desired)

  5. Bake at 350 degrees for 25 minutes (or until a toothpick comes out clean from the middle!)

  6. Sprinkle coconut over brownie (and maybe more chocolate chips and nuts?)

  7. EAT!

Don't forget to find me tonight if you are running the 5k, I'll be the one carrying a bunch of t-shirts!