April 28, 2025

"CrossFit Baseline"

For time:

500m Row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

The hardest movements will be the upper body gymnastics. Scale the push-ups by raising the hands higher and scale the pull-ups but using the legs to push off the ground if necessary.

Post time to comments.

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Easy Keto Chicken Salad Recipe

Servings: 4

Prep Time: 10 minutes

Total Time: 10 minutes (using pre-cooked chicken)

Ingredients:

• Chicken: 2 cups cooked, shredded rotisserie chicken (skin removed, store-bought or leftover)

• Mayonnaise: 1/3 cup (avocado oil-based for keto, or regular)

• Celery: 1 stalk, finely chopped (about 1/4 cup)

• Dill Pickles: 2 tbsp finely chopped (no-sugar-added)

• Lemon Juice: 1 tbsp

• Salt: 1/4 tsp

• Black Pepper: 1/4 tsp

• Lettuce Leaves: For serving (optional, for wraps)

Nutritional Info (per serving):

• Calories: ~280 kcal

• Fat: 22g

• Protein: 18g

• Net Carbs: ~1g (total carbs ~2g, fiber ~1g)

Instructions:

1. Prep Chicken: Shred pre-cooked rotisserie chicken into bite-sized pieces, discarding skin and bones.

2. Mix Dressing: In a medium bowl, combine mayonnaise, lemon juice, salt, and pepper. Stir until smooth.

3. Combine: Add chicken, celery, and pickles to the bowl. Mix until everything is coated.

4. Serve: Scoop onto lettuce leaves for wraps, or eat as is.

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The weather this week looks good! Plan some activities outside in the sun (or rain—you're not made of sugar!).

Here is a link to the Gatineau Park spring information page. Aim to get out into the forest and soak up nature. We are lucky to be so close to this magnificent park – take advantage!

Here is a link to the trail map.