2/14 @ 430

10 Minute Death by HSPU

21 Deadlifts (275/185)
21 Box Jumps (24/20)
5 Muscle-ups/Muscle-up Transitions
15 Deadlifts
15 Box Jumps
5 Muscle-ups
9 Deadlifts
9 Box Jumps
5 Muscle-ups

Time: 11:58ish
W/165# DLs, 3 MU Transitions 1st round, 2 in 2nd round, 10 Pullups 3rd round. The band on the transitions was pulling my hair out and driving me nuts.

Must. Learn. Muscle Ups.

Figgy Date Nutty Bars

Figgy Date Nutty Bars


¾ c dates
¾ c figs
½ c almond meal
1 orange, juiced

½ c almonds
½ c cashews
1 tbsp honey
½ tsp vanilla
½ almond extract
½ tsp salt
1 tbsp cinnamon
¼ c shaved coconut
1 ½ tbsp. honey


1) Preheat your oven to 350.
2) Take out your food processor and throw all of the crust toppings in and chop them up until they make a kind of paste/doughy type mixture.
3) Spread evenly on the bottom of a greased 9X9 glass pan (I actually used one a little smaller so that the crust would be a bit thicker).
4) Bake for about 10 minutes or so…until it browns a little.
5) Make your topping while the crust bakes. Add all of the topping ingredients, except the coconut and honey, to the food processor, and use the pulse button to chop it up a bit and mix everything around. You can chop this up as small as you like but I wanted kind of medium sized chunks.
6) Add the topping on to the crust and then throw it back in the oven for another 10 minutes or so.
7) Add the shaved coconut and honey to the top and put back in the oven for another 3-5 minutes.
8) Eat. Yummers!!