I hope you all have power, internet and phone service again.  If you know of anyone who needs help, generator etc let’s work together to help them out. I have a generator that I can loan out.  It was a tough week not being able to communicate about anything with anyone.  Just goes to show how dependent we are on all of our devices and basic utilities.  I know I have a better appreciation of those resources and all the workers involved in maintaining them.  Be supportive of these people, many are far from home, working long hours in cold weather and dangerous situations to help restore power and internet to us all.

Our CrossFit Five By Five Nutrition Program (Healthy Steps Nutrition, HSN) is having a drawing for a free month of one on one coaching during March.  This will be available for 2 people who will be drawn out of all those who sign up for it.  The sign up goes through Tuesday February 23 so there is still time to throw your name on the list for a chance at a free month of nutrition coaching.  No long term obligation but a testimony and metric results are asked of you to give us good feedback for improving our system. You don’t have to be a current member of the gym to sign up for this.  If you are reading this all you need to do is respond by Tuesday February 23 to get your name in the drawing.  Nutrition is the foundation of your health, even more important than exercise.  Having proper nutrition is the foundation and the remainder of your health markers are built on it.  A poor nutrition base undermines all aspects of your progress.  “You can’t out exercise a bad diet!!”  So just reply to this email that you are interested in the free month of nutrition coaching and you could be 1 of 2 people chosen to participate.

Just to catch you up on staffing.  I have updated my CrossFit Level 1 certification last fall and have passed the Coaching certification for Healthy Steps Nutrition (HSN) Coaching.  Heidi Cox has her certification for CF Level 1 and HSN Coaching also.  Chelsea Washburn has also attained her CF Level 1 certification so you may see any of us at one of the classes as they assist in coaching you to better nutrition, fitness and health.  We are here because we believe these programs will work for you as well as they have worked for us.  You can rely on us to help you with any questions or challenges.

Schedule this week- Monday-Friday 5 am, 6 am, 4:30 pm.  Saturday  8 am BY APPOINTMENT, let me know if you plan on coming or I will sleep in.

HOME WORKOUTS- Run 5k, mtn climbers/lunges/situps, Death By Pushup, POKER, Sprints, Pushup/squat/situp

GYM WORKOUTS- RUN/Walk 5k, POKER, SHOULDER WORK, Run/Cleans, d unders/sitps, thrusters/pushups/rop

Lemon Caper Chicken and Garlic Spinach

Capers add a ton of flavor to this dish without any bad stuff, and when paired with garlicky spinach, this becomes an amazing meal.
Course Dinner, Main Course
Cuisine AIP, Paleo
Total Time 30 minutes
Servings 2
Calories 256 kcal

Ingredients

  • 2 chicken breasts
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 tablespoons capers
  • 2 cloves garlic minced
  • 6 cups baby spinach
  • Sea salt and fresh ground pepper to taste

Instructions

  1. Using a meat mallet, pound the chicken breasts until they are an even thickness. Season with salt and pepper.
  2. Heat half the oil over medium high heat in a heavy skillet and add the chicken. Cook until chicken easily releases from the pan with a spatula and flip. Add the lemon juice and capers to the pan.
  3. Cover and cook on low for 5 minutes.
  4. Remove chicken from the pan, and add the remaining oil. Add the garlic and saute for 30 seconds. Add the spinach to the pan as quickly as you can and cook until wilted.
  5. Serve the spinach with the chicken.

SEE YOU AT THE GYM!!!

3,2,1 GO!!!

DEAN