What does Karen have to do with functionality?

"Karen".... there is no words to explain how Karen is. She is mean, moody, grumpy and down right @#$%y.

If your shoulders aren't hurting, burning, throbbing from snatches, overhead squats and burpees just try a round of wall balls to finsh them up.

AND to think wall balls are functional.

CrossFit Journal ........As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.
We use a 20-pound Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground.
The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth. If the athlete endeavors to quiet the drill, the benefit to mechanics and breathing technique are immense.

SO.... there's that!


Paleo Pumpkin Streusel Cake

This Streusel cake is Paleo and unsweetened! It tastes awesome and doesn't have anything listed on the "cheats"!

Paleo Pumpkin Streusel Cake

(adapted from easypaleo.com)

  • ½ cup pumpkin puree

  • 3/4 cup coconut oil, melted

  • 4 tablespoons coconut(or almond) milk

  • 6 eggs

  • 1 tablespoon REAL vanilla extract

  • ½ teaspoon salt

  • ¼ teaspoon baking soda

  • 1 tablespoon pumpkin pie spice

  • ½ cup coconut flour


  • ½ cup pecans, chopped

  • ¼ cup almond meal/flour

  • 1 teaspoon ground cinnamon

  • 1 tablespoon coconut oil, melted

  • 1 can full fat coconut milk (optional for topping)

**If possible, use your ingredients at room temperature, it will keep your coconut oil from hardening while mixing!!
1-Preheat oven to 350 F. Beat together pumpkin puree, oil, milk, eggs, and vanilla.
2-Once combined, addsalt, baking soda, and pumpkin pie spice.
3-Last, mix in coconut flour until thick batter forms and there are no clumps.
4-Pour mix into coconut oil greased 9x9 baking pan.
5-Mix streusel ingredients and sread evenly over top of the batter.
6-Bake for 33 minutes. Once cooled, cut and add a dollop of coconut cream (from chilling a can of full fat coconut milk in the fridge, then scooping off what rises to the top!) ENJOY!