May 12, 2025

7 rounds for time:

2 lying-to-standing rope climbs

7 shoulder press

For the rope climb, the hardest version should be from the floor. Use stacked mats or a bench to "raise" the floor and make it easier. Chalk will help for grip. Use a barbell or pvc with weights for the shoulder press.

Record time, rope climb option, and loading to the comments.

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Low-Carb, High-Fat Pancakes

Serves: 2 (makes about 6 small pancakes)

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients

• 2 large eggs

• ½ cup full-fat cottage cheese

• ¼ small ripe banana (about 25g, for subtle sweetness; use less for lower carbs)

• 2 tbsp oat flour (grind rolled oats in a blender; use sparingly for lower carbs)

• ½ tsp vanilla extract

• 1 tbsp almond butter (optional, for extra fat)

• 1 tbsp coconut oil (for cooking, adds fat)

• Pinch of salt

• Optional: ¼ tsp baking powder (for fluffier texture)

  
  

Instructions

1. Blend the batter: In a blender, combine eggs, cottage cheese, banana, oat flour, vanilla, salt, and almond butter (if using). Blend until smooth. If using baking powder, pulse it in briefly.

2. Heat the pan: Melt ½ tbsp coconut oil in a non-stick skillet over medium-low heat.

3. Cook pancakes: Pour 2-3 tbsp of batter per pancake into the skillet. Cook for 2-3 minutes until bubbles form on the surface and edges set. Flip and cook for 1-2 minutes more. Add more coconut oil as needed for additional batches.

4. Serve: Enjoy warm with high-fat toppings like butter, whipped cream, or a sprinkle of crushed nuts (avoid syrup to keep carbs low).

   
   

Nutrition (per serving, approximate, without toppings)

• Calories: ~250 kcal

• Fat: ~18g

• Protein: ~14g

• Carbs: ~10g (varies based on banana and oat amount)

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"I spent around 25 years with brands like McDonald’s, Burger King and Panera Bread, as well as Domino’s and Swensons Drive-In on the board side. So I have a lot of experience in customer-facing, multi-site franchise businesses." – Lauren Cody (Organe Theory President)