Yes March is here and we are pleased to announce the winners of the Free Month of Nutrition Coaching goes to April Gillette and Julia McFerron.  Congratulations, Ladies!  Thanks to all who signed up.  It will be great to see how these two progress through the next month with extra help in nutrition so stay tuned for their results.

Starting off a new month this week so we will have our first of the month weigh and measure when you get to the gym this week.  We also have First Friday Fun at Snow Peak Brewery this Friday March 5 at 6:30.  Come join us for some Foodology Truck and a drink and compare WOD times from the week.  See you there since the restaurants are back open again.  Yay!!

The CrossFit Open starts the week of March 8th, first WOD is revealed March 11th so there is still time to sign up for the OPEN.  This is the first phase CrossFit uses to discover who is the Fittest In The World.  There are several categories, by age, gender, full equipment, no equipment etc.  You can even compete by some occupations, firefighter, nurse, doctor, etc.  We will schedule the workouts usually on the Friday after the reveal and make it available on other days by appointment to help you get your score submitted.  Great fun, tough challenges and a good test of your fitness.

Daylight savings change is next weekend.  This is your first alert.

I go in for my last chemo (#6) this Friday so I am looking forward to getting through this last month of treatment and starting my journey back into the gym.

Home Workouts this week- Run 10K, Front squat/jump jack/hollow rocks, POKER, Pushup/squat/situp, Thrusters and Death By Burpee

GYM WODS- Run 10K, wall ball/box jump, CrossFit Total, POKER, CINDY, back squats/Ro

Another Paleo Recipe

Sweet Potato Waffle Hashed Browns

Don’t throw out your waffle iron just yet! These easy hashed browns get extra crispy and flavorful in no time, and are amazing with a perfectly fried egg.
Course Breakfast
Cuisine Paleo
Total Time 20 minutes
Servings 2
Calories 164 kcal

Ingredients

  • 1 sweet potato grated
  • 1 egg beaten
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon sea salt

Instructions

  1. Add all of the ingredients to a large bowl and mix well. Preheat your waffle iron according to your manufacturer’s instructions.
  2. Spray the waffle iron with cooking spray.
  3. Spoon the sweet potato mixture into the waffle iron and cook for several minutes, until potatoes are well browned.
  4. Serve with your favorite breakfast accompaniments: fried eggs, bacon, or Paleo sausage.

Recipe Notes

*We don’t recommend using a Belgium waffle maker.

*We topped it with Everything But The Bagel seasoning

Have a great week!

SEE YOU AT THE GYM!!

3,2,1 GO!!

DEAN