The Rowing Pyramid of Zen

Tuesday’s WOD:

Row 250m,
rest 1 minute
Row 500m
rest 90 seconds
Row 750m
rest 90 seconds
Row 500m
rest 1 minute
Row 250m
Here’s a great recipe:  adapted from Mark Sisson and Meegs!
Primal Protein Bars


1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut
1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store–get organic in a glass jar)
1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour or buy it at Trader Joes)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)-add more for more protein
1 large egg
1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top

1. On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
2. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
3. In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
4. Add vanilla extract, honey and sea salt. Mix thoroughly.
5. Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
6. Add whole egg and mix thoroughly.
7. Fold in blueberries/cranberries.
8. Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
9. Cook in a preheated oven at 325 degrees for 10 minutes.
10. Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
11. Let cool for 10-15 minutes. Cut into 12 pieces/bars.
12. Enjoy or stack on wax paper/parchment and store in an airtight container.

Nutritional Info:
Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of
Calories: 184
Fat: 15.4 grams
Carbohydrates: 6.4 grams
Protein: 7.5 grams
And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!
Calories: 2,206
Fat: 184.3 grams
Carbohydrates: 77.2 grams
Protein: 90.1 grams
That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein.
A pretty decent Primal balance.


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