 Elisa does an American kettlebell swing in the 5:30pm class What's for Dessert?WOOOHOOOOO!!! It's #foodiefriday and it's spring break and tomorrow is St. Patrick's Day. What a great weekend we are going to have! Are you ready for some down time? Take a moment this weekend to talk a walk outside and slow down. Good luck to all the Pub runners and ruckers! I think we have quite a few people from the gym Running and Rucking to the Pub tomorrow! Here's a delicious Irish inspired recipe for the weekend! I don't often share dessert recipes with you, I try to stick with healthy options. However, this one looks just too good not to share. Let me know in the comments if you make it this weekend. Click on the image for the recipe courtesy of NY Times Cooking.  Click on the image for a recipe for Guinness Chocolate Cake from NY Times Cooking.
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Coach Dover did last week's Open workout 23.2 all by herself. We won't let that happen again this week. Get ready for the Coaches Heat at Friday Night Lights!
FRIDAY NIGHT LIGHTS FINALE!
WOOHOOOO! The end of the 2023 Open is today! We are throwing a BIG party tonight in the 5:30pm class. Come join us for an old-school Friday Night Lights finale. We will not be rushed to get everyone through the workout in one hour. We will have more than 2 heats with plenty of time between heats to warmup and practice. A little bird tells me there will even be a COACHES HEAT! Yes!
Here was Dave Castro's clue for Open 23.3. Does it all make sense now? What's or Dinner?
One thing is nearly universally true for us all, we need to eat MORE vegetables. Fruits and vegetables are a key component of a healthy diet and we don't eat nearly enough. I'm always harping on the importance of protein in our diet and we need more of that than we think (especially women in the menopause transition.) We also need all the fiber and phytochemicals in plants.
Today's #foodiefriday recipe is from Splendid Table's Weeknight Kitchen recipe collection. These are recipes that taste good and are easy to make on a busy night. You can increase the protein content of this mujaddara, Moroccan cauliflower rice and lentil dish, by adding ground meat. I will use the ground goat chorizo from Farm 51. Farmer, County Commissioner and TSCF member Jennifer Boyer (J-Bo to us) has fantastic meat goats and I can buy Farm51 products locally at Daniel's Meat Shop. You can make this a true locavore meal by buying Montana lentils from Root Cellar Farms and have them delivered to your house! Click on the image below for the recipe for mujaddara with tzatziki from the Splendid Table. 
Click on the image above for the recipe. Reprinted with permission from THE VEGETARIAN RESET by Vasudha Viswanath, The Collective Book Studio, January 2023. Photo credit Alexandra Shytsman
Days Until Femme Fatale Week
Femme Fatale Week starts MONDAY! Are you ready? Click the broken heart to register
Missey did her first Open workout as Rx last week and got more toes to bar than she anticipated. What Open Magic will we see this week in the gym?
What's for Dinner?
Woohooo! Not only is it #foodiefriday but it's the second workout of the 2023 CrossFit Open!
YES! The biggest and most fun time to be a CrossFitter has in full swing! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time! Here is another fantastic recipe that will help you recover from today's big workout. While you might not think you need to do anything special to help you recover, your body is just a bit more stressed during the The Open. Treat your body well through solid recovery practices like getting good sleep, drinking water, walking, stretching, and eating healthy food. Share with us in the comments your favorite post-workout recovery practice. ​ 
Click on the image above for a delicious recipe for baked sweet potato skins courtesy of https://pinchofyum.com/
 Missey, a regular in Coach Dover's 5:30pm class, just celebrated her 500th class! The Open is Here!Woohooo! Not only is it #foodiefriday but it's the first day of the 2023 CrossFit Open! YES! The biggest and most fun time to be a CrossFitter has arrived! We are doing the Open workout in all of our classes today. Be ready to be judged and have a good time I want to prepare you as best as possible for our short 3 week competition season. Today you get TWO resources for nutrition, competition and recovery. CrossFit Nutrition has a great, concise guide to eating well during The Open. You can read it online here. Working Against Gravity has a terrific e-book on fueling your CrossFit Open. It's available for download below. Of course, you'll want a recipe to get you all ready to crush the Open. Click on the image below for a delicious recipe for caramel mocha protein shake courtesy of Working Against Gravity. You'll want to enjoy this shake as a pre or post workout source of important calories and vital macronutrients.  |
Special EventsMarch 26 - May 3 OCR Training with Coach James
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