Author: colinbilodeau


A) 5 Rounds not for time:
Single arm DB/KB Bent Row x12
Strict Pullup x10
*Done as a round, rest as needed after pullups
*Try to beat the weight used two weeks ago for the single arm rows
B) For time:
40 DB Ground-to-Overhead @ 50/35
40 DB Overhead Lunge
20 T2B
30 DB Ground-to-Overhead @ 50/35
30 DB Overhead Lunge
15 T2B
20 DB Ground-to-Overhead @ 50/35
20 DB Overhead Lunge
10 T2B
10 DB Ground-to-Overhead @ 50/35
10 DB Overhead Lunge
5 T2B

Recovery Day – Baked Apple Dessert

When you’re on a diet or trying to adapt a more healthy lifestyle, giving up processed sugar in desserts is one of the hardest things — besides giving up coffee creamer. Ice cream, cake, brownies, and anything tasty is seemingly off limits.

However, when baked, natural sugars in fruits ooze out of their vessel and can overwhelm you with so much sweetness that you might even forget you’re on a diet.

Below, we have a Whole-30 approved dessert for you.

Whole30 Baked Apple Dessert | Yields 6

8 organic pink lady apples (or apples of your choice)
4 dates, pitted and diced 
1 Tbsp melted ghee
1/3 c water
2 Tbsp tapioca starch
2 tsp cinnamon
Zest and juice of one large orange
Pinch of salt

  1. Preheat oven to 350 degrees. Peel and cut apples into slices
  2. Mix together all ingredients in a greased pan and place in oven once ready.
  3. After 15 minutes, cover with foil. Bake for 25-30 more minutes, or until apples are tender.
  4. Let cool for 5 minutes. Enjoy!

*inspired by

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!