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chicken salad







‘Mango Avocado Spiced Chicken Salad’

Source: Adapted from PaleOMG
1 small head of lettuce, chopped
1-2 cups shredded chicken
1 mango, peeled and diced
1 avocado, diced
1.2 teaspoon chili powder
1/2 teaspoon cumin
salt and pepper to taste
1. Place chopped lettuce in a large bowl.
2. Place shredded chicken in a medium bowl and add a TINY bit of water to it (just to moisten it a bit). Microwave for 12-15 seconds. Mix in the chili powder and the cumin.
3. Add the chicken to the lettuce and top with diced mango and avocado.
4. Eat as-is, or top with a light dressing of choice!

regional shirt 14Support Reggie and buy a regional t-shirt! April 30th is the last day we will be accepting orders.

They are $25/shirt. The material is a soft/light feel. Great for sweating in and takes 20 seconds off your current “Fran” time, or

20 pound PR on your next lift, whichever you prefer. We have options of red and black with men’s and women’s sizes available.

Sign up sheets will be up at your location.



Tips for getting the most from your recovery days:

1.  Replace fluids

2.  Rest

3.  Eat properly

4. Stretch

5.  Perform active recovery

6.  Have a massage

7.  Take an ice bath

8.  Get high quality sleep

9.  Avoid overtraining

10.  Use visualization, imagery and meditation

see http://sportsmedicine.about.com/od/sampleworkouts/a/After-Exercise.htm for details


The controlled swing and knee drive toward the bar are fundamentals of the kipping pull up. See more here: Kipping Pull Part 1

Rated: rating
Submitted By: CINNTX
Photo By: Jessica
Prep Time: 30 Minutes
Cook Time: 5 Minutes
Ready In: 35 Minutes
Servings: 6
“Dates are stuffed with almonds, wrapped in bacon, and broiled until the bacon’s crispy in this easy appetizer.”
1 (8 ounce) package pitted dates
4 ounces almonds
1 pound sliced bacon
1. Preheat the broiler.
2. Slit dates. Place one almond inside each date. Wrap dates with bacon, using toothpicks to hold them together.
3. Broil 10 minutes, or until bacon is evenly brown and crisp

Attention Members!

The Urbandale location of CrossFit Des Moines will not be having Open Gym this Sunday (4.20). Use this day to rest and enjoy family! We will resume normal Open Gym hours (1 p.m. – 3 p.m.) next Sunday (4.27). We look forward to seeing you then!

Thank you all for making CrossFit Des Moines the place that it is!

CFDM Coaching Staff


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)

Spice rub:

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!