RECIPE OF THE DAY

Paul
Sudbury
8:30am Class

GLUTEN FREE BREAD

INGREDIENTS:

  • 2 cups whole milk
  • 5 eggs
  • 1 stick of room-temperature butter
  • 2 heaping tbsp yeast (I prefer Fleishman’s ActiveYeast)
  • 5 cups Caputo GF Flour (any GF flour is good)
  • Salt to taste
  • Optional: sweetener, 1/4 cup maple syrup or 1/4 cup honey – If you add sweetener, you’re adding liquid to the mix so you’ll need to add additional 1/2c or so of flour to the dough

DIRECTIONS:

  • Start with your milk, cut the butter into chunks and place in the milk. Heat in microwave or on stove until butter is just melted into the milk, no more. Allow milk/butter mixture to cool.
  • Put 4 eggs into a mixer and whip well using mixing attachment. If using sweetener, mix eggs with sweetener. Mix until eggs are thoroughly liquified. 
  • SLOWLY fold in milk/butter mixture, making sure it has cooled (you do not want to cook the eggs with hot milk). Mix well, ideally seeing some bubbles in the mixture. 
  • Fold in 2 cups of flour, mix well, and then place the yeast into the bowl. Mix vigorously. 
  • Fold in remaining 3 cups of flour, and assess dough. You may need to add more flour to get dough to look “doughy” — this being GF dough, it will not look like regular dough and will be wet dough and sticky but needs to not be a liquid. If you’ve added liquid sweetener to the bread, you will need at least an additional 1/2c of flour or so. Don’t be too afraid of overdoing it. More flour will just make a more cake-like dough.
  • Using spatula, split dough into two well-greased bread pans (or spray bread pans with cooking spray on all sides).
  • Proof for 60 minutes. Dough may not rise fully.
  • Preheat oven to 350deg. Crack remaining egg and whisk in a separate bowl, then brush the egg over the top of the two proofed bread loaves. Salt top of bread to taste.
  • Place in oven for 18 minutes, or until tops are golden brown. Use toothpick to ensure doneness, toothpick should come out clean when done.
  • Enjoy! Bread can be removed from cooking tins and enjoyed immediately if you wish.

WOD

“Open 21.1”

METCON

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

MASTERS

1 Wall Walk
3 Attempts
3 Wall Walk
10 Attempts
6 Wall Walk
20 Attempts
9 Wall Walk
30 Attempts
15 Wall Walk
50 Attempts
21 Wall Walk
70 Attempts

MOVE

10 Taps
10 Single Unders
30 Taps
30 Single Unders
60 Taps
60 Single Unders
90 Taps
90 Single Unders
150 Taps
150 Single Unders
210 Taps
210 Single Unders

WOD GUIDANCE & GOALS
This workout is all about managing your shoulders! Every wall walk will take around :05-:10 seconds per rep. Keep a steady pace for the starting sets, do not go out too hot, to avoid shoulder burn out. For the double unders, take a deep breath, relax your shoulders, and do big sets. If dubs aren’t your jam, every set of 10-20 face a new direction, pause for a couple breaths, then continue. You get 20 minutes to get as many reps as possible!!

Post Time to Comments. Compare Scores HERE.