Reggie Hoegh has made it to the North Central Regionals this year finishing 29th in the region. North Central is first this year in the line up, which is scheduled for May 9th to the 11th. If you have never been to the event, many will tell you it is a great experience. Besides a great experience, you will have the opportunity to support one of our own! Tickets are on sale at games.crossfit.com.
And now I give you sub three minutes with Reggie Hoegh!!! Be sure to turn up volume.
3 – 5 to 6 oz salmon filets with skin removed on both sides (ask the butcher to do this for you; Hy Vee sells these in their meat case; I ask for the thickest fillets so they don’t dry out on the grill and are less apt to fall apart)
2 T brown sugar or brown sugar substitute
1 T chili powder
1 T fresh or 1 tsp dried thyme (not ground)
2 tsp lemon zest (finely shredded peel)
1 tsp cinnamon
1/2 tsp salt
1/4 tsp nutmeg
Preheat grill to 375 degrees. Too much heat will burn the sugar. Rinse salmon. Mix rub ingredients together in small flat bowl. Just prior to grilling, roll/pat salmon in spice rub, coating all sides as completely as possible. Place on grill for 6-7 minutes per side or until salmon flakes with a fork. Turn gently.
This recipe has been a big hit to everyone I have served it to, including more than one non-fish eater!
See video below for demonstration of face pull with band. This can be used to help strengthen and stabilize your shoulder.
I enjoy the heat and humidity of Iowa, not. We all want that warmer weather though. Before it gets here, take time to read over ways you can increase your performance during those hot days of summer.
2 sweet potatoes, scrubbed and cut into 11/2″ cubes
1 red pepper, cut into large pieces
1 onion, cut into large pieces
2-3 T olive oil
1 tsp fresh rosemary, leaves/needles removed from stems and finely chopped or 1/2 tsp dried rosemary, crumbled
generous amounts of coarse sea salt and black pepper
Preheat oven to 450 degrees. Put sweet potatoes in zip lock baggie with 2 T olive oil and shake to coat. Dump sweet potatoes on cookie sheet evenly in one layer . Roast for 10 minutes then remove from oven, add remaining vegetables, stir to coat with oil, adding more if needed. Sprinkle with seasonings. Cook for 20 minutes, stirring after 10. Enjoy!
You could also use carrot chunks or brussel sprouts (halved). Tender vegies, like broccoli or mushrooms are not recommended for roasting.
Silver Dollar Pancakes
- In a large bowl whisk together eggs, water, vanilla and agave
- Add almond flour, salt and baking soda and mix until thoroughly combined
- Heat grapeseed oil on skillet over medium low to medium heat
- Scoop 1 heaping tablespoon of batter at a time onto the skillet
- Pancakes will form little bubbles, when bubbles open, flip pancakes over and cook other side
- Remove from heat to a plate
- Repeat process with remaining batter, add more oil to skillet as needed
Yields 18 pancakes
1. How did you first get involved in CrossFit Des Moines and how long have you been working out here?
2. What are your biggest accomplishments so far?
3. What are your next goals?
4. What are your favorite and least favorite movements?
5. What would you tell someone thinking about giving CFDM a try?
6. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you
There is a lot of talk about what to eat after exercising. The simple answer is water, protein, and carbohydrates consumed within the first hour after exercise. Since liquids digest more quickly than solids, combining these components in a shake is a common method of accomplishing this. Fats are not recommended after exercise, since they slow digestion.
Hydration is the most important component, especially if the exercise was long and resulted in a lot of sweating.
Protein is needed for muscle recovery and growth. The recommended amount is 0.2 grams of protein times your target body weight. For example, if your target weight is 150 pounds, consume 30 g of protein post WOD.
There are various schools of thought regarding the need to take in carbohydrates after a workout. Most experts recommend taking in carbohydrates in order to restore the muscle glycogen used up by exercise. In addition, insulin is needed to help muscle cells absorb the protein and carbohydrates produce an insulin response. This is the one time higher glycemic carbohydrates are actually recommended since they will get into your blood stream more quickly. Again, the amount of carbohydrates to take in after a workout is a subject of debate. The average recommended amount is 0.35 grams of carbohydrates times your target weight. So a 150 pound person would take in 53 g of carbohydrates.
Recovery powders contain a blend of protein and carbohydrates. If those are too sweet for your taste, a protein powder plus some fruit are a good combination. Low fat chocolate milk is another alternative frequently recommended by dietitians.
If you don’t currently do anything for post WOD nutrition, don’t get hung up on the details of which powder to use or precisely what combination is best. Instead focus on consistently getting a good amount of water and protein and some carbohyrates immediately post WOD. A lot of people put the powder in their mixing bottle at home and fill it with water at the gym. Find something you like the taste of that is simple enough for you to manage after every workout. Then just do it!