Perfectly Paleo Almond Coconut Waffles and a side of WOD

August 16, 2010

They’re perfect. They’re Paleo. They’re…

Almond Coconut Waffles

  • 1/2 cup almond meal
  • 1/2 cup hemp protein powder
  • 1/4 cup unsweetened apple sauce
  • 1/2 cup coconut milk
  • 2 eggs
  • 1/2 tsp vanilla extract
  • 1/4 tsp baking soda
  • cinnamon, cinnamon, cinnamon

Mix all ingredients together and pour about 1/3 cup batter into a heated waffle maker. Heat until not more steam rises from the waffle maker.

Drizzle with coconut butter or oil, or even butter, if you like, and top with maple syrup, more apple sauce, fresh fruit, whatever your little heart desires.

But I know you’re asking yourself, “Lori, these waffles look intensely delicious and genius (well thank you!), but Paleo? Why Paleo again?

Saturday, I was in a CrossFit Competition.. The LIFEWORX Fitness and CrossFit – 1st Annual Throwdown Competition and BBQ. Pretty much everyone at the tournament, and most CrossFit’ers, eat a predominately Paleo diet. So, in the spirit of the CrossFit Competition, why not make some healthier waffles to eat? Paleo; It’s just a name, anyway. Labels are labels.

Moving on.

For Saturday’s CrossFit Competition, each team was made up of two men and two women. Myself, two men, and one other woman, from my CrossFit Box, made up our team, Los Gatos II. (We had two teams from our gym, Los Gatos I, and Los Gatos II… original names, yes.)

Team Los Gatos II: Amy, Lori (me!!), Joe, John

Each team was to perform all three WODs (Workout of the Day), at the end tallying up all the numbers. The competition started at 8:30 am, with four teams in Heat One. The whole completion ended around 2 pm, finishing with a barbeque… of meat… what else? šŸ˜‰

WOD #1: Do As Many Rounds As Possible (AMRAP) in 12 minutes of

  • 10 Kettlebell Swings (35 lbs for women, 55 lbs for men)
  • 10 Burpees
  • Team Tire Carry

As you can see above, all team members must complete each of the exercises before attempting to carry the tire.

The kettlebells

I'm mentally making my gameplan... I think... or dreading what is to come. lol

On your marks...

Get set...


We. Were. FILTHY

WOD #2: Max Clean & Jerk

Each team got 20 minutes to get their individual max weight for the Clean & Jerk. Total individual weights added together equaled team total. And for this one, I’d rather not talk about it. This was probably the second or third time I had done a clean & jerk and mine was not pretty. But we totaled over 600 lbs for our team!

There were lots of people!

WOD #3: The Relay!!

  • 4 ROUNDS
  • Each teams broke into teams of 2- 1 guy, 1 gal
  • Each team of 2 went through each exercise once, then tagged their other team of 2 to start the sequence, then the first team of 2 went round again. So each team member rowed only once, but did ever other exercise twice. Make sense??
  • Total team completion was timed and added to the scores.

Best move: the 315 lb partner deadlift- most weight I'll EVER pick up.

Our Scorecard

The event was sponsored by Lululemon. Nice.

Lululemon Van. Lovin' the message.

Best Saturday I’ve had in a while! So much excitement, energy, anxiety, nervousness, and encouragement. I was super nervous all day, but was/am tremendously glad I participated. I made some great friends, bonded with teammates/classmates, and had a great time with a great workouts.

Some notes: No, I do not have a tattoo. They offered free airbrush tattoos before the competition started. And wouldn’t you know, when I went home, showered, and looked in the mirror of where the fake tattoo had been, I now have a permanent tan. Lovely.

What did you do this weekend???

{ 16 comments… read them below or add one }

Best Waffle Maker for Thin Waffles October 18, 2014 at 8:41 AM

And they come in so many amazing varieties – from healthy whole grain waffles, to fun new shapes like minis
and sticks, and even cool add-ins like chocolate chips.
Then bake in the oven at 325 degrees for one hour or until the egg
is completely cooked. You could try skiing, play a round of golf
or even try some fly fishing on the Le Diable River.


colin toker March 5, 2014 at 2:35 AM

Oh wow you might be awesome! Congrats on the rivalry lady! People rocked that
The waffles seem amazing!


chuck March 4, 2011 at 9:31 PM

I miss lifting like thta sooo much!!


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Maggie(livingfoodjunkie) August 17, 2010 at 2:10 PM

Oh wow you are amazing! Congrats on the competition girl! You rocked it šŸ™‚
The waffles look incredible!
.-= Maggie(livingfoodjunkie)´s last blog ..Im in blueberry bliss! =-.


Melissa August 17, 2010 at 8:13 AM

You are rockin’ girl!! Holy! What a way to spend a saturday. It looks like great fun. Love that lulu lemon vehicle too!
And to top it off..those waffles look super delish:)
I went to an outdoor wedding on the hottest day of the!
.-= Melissa´s last blog ..Dinners and progress picts =-.


Christine August 17, 2010 at 7:54 AM

I really have to get myself a waffle iron!!

And those Crossfit games look like so much fun. I’ve always wanted to do it as a group thing šŸ™‚ Awesome job, girlie!
.-= Christine´s last blog ..Hello- New Week! =-.


Sarah @Gluten-free tries Vegan August 17, 2010 at 2:36 AM

Wow, you’re amazing!!! I’m so impressed. I quite possibly did the opposite all weekend- a moderate amount of exercise and lots of eating out and wine šŸ™‚
.-= Sarah @Gluten-free tries Vegan´s last blog ..What does a gluten-free vegan eat =-.


Natalie @ cinnamonbums August 16, 2010 at 8:17 PM

lori! you go girl! your crossfit competition looks intense but awesome! congrats on finishing that!

YUM on the waffles. i wanna try that. and thumbs up on the protein powder… ive been trying to sneakily incorporate more protein into my meals with the use of protein powder (i’m a newbie to that actually so i don’t even know what to use! i’ve just been buying those little sample packets).

this weekend I …. mainly just hung out with friends! My sister and I also crashed my parents’ anniversary dinner at a fancy French restaurant in downtown Saratoga… it was awesome… haha!
.-= Natalie @ cinnamonbums´s last blog ..What Momma Cooked Tonight =-.


Katie August 16, 2010 at 7:02 PM

.-= Katie´s last blog ..Iā€™m fit The test proves it =-.


Pure2raw twins August 16, 2010 at 4:50 PM

First waffles look and sound amazing!!!

And wow!! You go girl, your competition sounds intense!!! But fun too.

Oh and the leeks we had, we did some cooked and some raw ; ) We like to mix things up.
.-= Pure2raw twins´s last blog ..Creamy hummus veggie dinner =-.


sophia August 16, 2010 at 3:32 PM

omg…that’s impressive. Both the workout and the waffles. I would faint. I would faint trying to do all that crazy activity, and I think I would faint from gastronomical pleasure while eating those amazing waffles.


Laury @TheFitnessDish August 16, 2010 at 2:32 PM

I am ALWAYS SO IMPRESSED with all you cross-fitters!!! Way to go, looks super intense!! And, you still manage to look adorable, how is that????

Any questions you have about training just hit me up. Its a tough gig working for yourself, but many rewards. I can sum it up as feast or famine, lol…that’s my experience….I am still trying to do some other things online and through the blog to supplement my losses, but only time and hard work will tell!!!
.-= Laury @TheFitnessDish´s last blog ..Weekend Recap &amp Meat Free Monday =-.


Alisa August 16, 2010 at 2:04 PM

Wow, that looks intense but fun! Awesome job. Those waffles look great too – so much protein and yummy fats!

Lori – please check out my blog post today, I would so love for you to be a part of the ebook I am working on!
.-= Alisa´s last blog ..Blogger Mission- Healthy Back to School Recipes =-.

Reply August 16, 2010 at 12:43 PM

i wouldnt wanna mess with any of you guys! haha šŸ™‚
k this just goes to show how yummy the paleo diet can be, you can still have waffles, and MUFFINS too šŸ™‚ haha <3


Michelle August 16, 2010 at 11:18 AM

Wow – very impressed! Go you! The pancakes look good too. I love coconut in a big way!
.-= Michelle´s last blog ..Cranberry Maple Granola =-.


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