With Memorial Day weekend there comes the inevitable invitation to a potluck BBQ. You’ll be faced with buns, potato salad, and dessert made with sugar and whipped cream. You can eat a burger sans bun, opt for fruit instead of potato salad, and skip dessert altogether. Or you can make sure what you bring to the potluck is hearty, delicious, and within the realm of what you’re trying to accomplish.
There are tons of Chinese chicken salad recipes out there that call for a package of ramen noodles and a dressing dripping in sugar that help contribute to fitful sleep and slow wod times. This one is so full of healthy deliciousness that you won’t miss the old version at all and you’ll feel good after eating it.
Chinese Chicken Salad (from Bobby Flay, original recipe here)
¼ cup rice wine vinegar
2 T nut butter
1 T fresh grated ginger
1 T coconut aminos
1 T honey
2 t sesame oil
½ cup olive oil
Salt and pepper to taste
½ head Napa cabbage, shredded
½ romaine or green leaf lettuce, shredded
3 carrots, shredded
¼ pound snow peas, julienned
¼ cup coarsely chopped fresh cilantro leaves
¼ cup thinly sliced green onion
2 cups shredded rotisserie chicken (or cook your own and shred)
½ cup chopped cashews
¼ cup chopped fresh mint leaves
Red pepper flakes
Whisk together vinegar, nut butter, ginger, aminos, honey, sesame and olive oils in a medium bowl. Season with salt and pepper. Combine cabbage, lettuce, carrots, snow peas, cilantro, and green onion in a large bowl. Add the dressing and toss to combine. Portion into bowls, top with chicken, cashews, mint, and a lime wedge. Provide red pepper flakes for passing at the table. Serve.
Come run Murph with us on Monday and stay for the potluck BBQ and kid wod “Smuprh” at 11. The coconut cake I made last year will be there again. Browse the recipes section of this website for other ideas of what to bring. See you then!
As of recent many members have been showing up to class late. Emphasis on the MANY and LATE! We are not talking a minute or two late, we are talking 5-10+ minutes late. We understand life gets in the way. We have kids and jobs and there is traffic and lots of new road construction in the area.
Our main concern is your safety. When programming workouts the coaches pay careful attention to warm ups in relation to the strength and the workout. The warm ups are designed to prepare each body part for the workout. It’s essential to do mobility and get your body moving and warm before attempting a 1 RM or doing a long chipper. Coming 10 mins late, skipping the warm up, and jumping right into the workout is unsafe and will result in an injury. We would never ask you to snatch without doing joint circles, PVC pass throughs, foam rolling your thoracic, and doing the burgener warm up and skill transfer. Preparation is key! Please leave your house or job in time to make it to class before the scheduled start time. Even better, come early and do mobility before the wod. You will notice a huge difference in the way your body feels post wod.
World Class Fitness In 100 words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman, Coach
© 2011 Crossfit Federal Way. All Rights Reserved. Design by folly✪creative