Everyone in my house is doing fine, no symptoms or issues.  Most of us are working remotely and trying to adjust to it.  We made it through the first week of a closed gym and doing workouts at home.   It looked like we had some fun with it and I hope to keep you engaged and maintaining your health through these challenges.

Starting this week there is a private Facebook Group that will be getting the daily workouts as paying members of the gym.  If you would like to sign up to be included in this group and do the daily workouts at home with no or very little equipment please contact me.
For the private group, I will start posting the daily WODs as A- No Equipment, B- Low Equipment or C- Full Equipment.  I will start doing a short LIVE Facebook event at 5 am and 5 pm each day to give some instruction on warmup and WOD moves and any points of performance to consider.  This may end up turning into a video to review, stay tuned on that.
The regular WODs with full equipment will be listed on the website as always.  CrossFit5x5.com/WOD.
Starting Monday morning I will have an OPEN ZOOM video conference for anyone to join.  It will be a COFFEE BREAK meeting at 9:30 am Monday to Friday.  This is just a way to take a break from work, have some coffee and catch up with each other.  Everyone is welcome to join in.  Stay as long as you like.  Here is the link.  https://us04web.zoom.us/j/904526900
WODs- ANGIE, RUN 5K 2x this week, Jump rope/squats, tuck jumps/lunges/Overhead squats, run/pushup/thruster, run/superman/hollow rock.  One of those 5Ks is on Sunday at 7 am.  Have your course laid out ahead of time.  Or go down to the school track and do 12-13 laps.
Schedule- Monday- Friday 5 am and 5 pm Saturday at 7 am- LIVE Facebook event for exercise review.  Monday- Friday 9:30 am- CF 5X5 Coffee break,  Sunday 7 am 5k run/walk, start at Stayton High gym.

Salmon Kale Salad

Pan seared salmon is extra crispy and delicious and adds flavor and protein to this quick and easy salad.
 Course Dinner, Main Course 
 Cuisine Paleo 
 Total Time 20 minutes
 Servings 2
 Calories 531 kcal

Ingredients

  • 1/4 cup olive oil plus 1 tablespoon
  • Juice of 1 lemon
  • 1 clove garlic minced
  • 1 shallot minced
  • 1 teaspoon Dijon mustard
  • 1 bunch of kale shredded
  • 1 cup cherry tomatoes halved
  • 1 small cucumber diced
  • 4 slices cooked and crumbled bacon
  • 2 salmon filets
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Put 1/4 cup olive oil, lemon juice, garlic, shallot, and mustard in a large bowl. Whisk until well combined. Add the kale, tomatoes, and bacon and toss.
  2. Heat the remaining tablespoon of oil in a heavy skillet. Season the salmon filets with salt and pepper and add to the pan. Cook until golden brown and done to your liking.
  3. Serve on top of the salad.
    SEE YOU ONLINE!!!!
    3,2,1 GO!!
    DEAN