Amber we miss you!

Back to the squat.  Many of you have heard us yelling, “get your head down” while squatting and deadlifting.  Proper head position while squatting is essential.  By lowering your gaze and your head position with it, you facilitate the proper bottom position, allow for an explosive hip drive and keep the proper chest position – the three most important aspects of the squat! Here’re Rips thoughts on the matter, “Looking up at the ceiling while squatting has so many detrimental effects on proper technique that some law against it will eventually have to be adopted.”  Don’t break the law people; keep your heads down while squatting!

Today’s Workout: (What do you know?)

3-3-3-3-3 Back Squats with proper head and hand position
Followed by Tabata KB Swings

Paleo Pumpkin Pie Muffins (Thank you Lindsay!)
1 ½ cups almond flour
½  teaspoon baking soda
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 pinch ground cloves
2 tablespoons walnut oil
1/4 raisins
2 large eggs
1 cup fresh baked or canned pumpkin, well packed (I used canned organic pumpkin from TJ’s)
 

1. Soak raisins in ~1/2 cup water overnight
2. Puree the raisins and liquid
3. In a large bowl combine almond flour, baking soda, cinnamon, nutmeg, ginger and cloves
4. Mix oil, raisin puree, eggs and pumpkin until smooth
5. Stir wet ingredients into dry
6. Place paper liners in muffin tins
7. Scoop batter into paper liners
8. Bake at 350° for 40-45 minutes, until the tops are slightly brown and a toothpick comes out clean 
9. Cool for 2-3 hours
10. Serve