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Pear Cake and Benchmark List

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I’ve been getting a lot of questions about what the next benchmark will be all week long.  So here is a list for the next few Mondays:

1/9: Cindy

1/16: Diane



2/6: Jackie

If that list doesn’t make you nervous, you’re made of steel!



Paleo Pear Cake (Or Bread)

Sue Konold, who is fast giving my wife and Suzanne a run for their money for the title of “Paleo Queen” sent along a recipe for Paleo pear cake.  Give it a try and let us know what you think.


1/2 Cup Coconut Flour
1/4 tsp. sea salt
1/4 tsp baking soda
6 eggs
1/2 cup melted coconut oil
1/2 cup pure maple syrup
1 tsp vanilla extract
Juice of 1/2 a lemon
1 tsp. cinnamon
1 tsp. nutmeg
3 pears (chopped)


In a large bowl, combine coconut flour, salt, cinnamon, nutmeg, and baking soda. Mix in eggs, oil, syrup, vanilla, and lemon juice. Blend with a hand mixer until smooth. Fold in chopped pears. Pour into greased cake pan or a couple loaf pans and bake at 350 degrees for 20-30 minutes. Cool and ENJOY!

Source: I adapted this from a recipe on Live well, be well, stay well Facebook page which was based off a white cake recipe from


Monday’s Benchmark:  “Cindy”

AMRAP 20 Mins:

5 Pull Ups

10 Push Ups

15 Air Squats

Compare to:


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