March 13, 2025

Spend 20 minutes practicing barbell hang power cleans.

If you are proficient, work up to a heavy 3 reps.

If you need practice, keep it light and work in sets of 5.

Then perform this couplet,

3 rounds for time of:

9/7 calorie row

9 goblet squats

Use a dumbbell or kettlebell load to keep the squats unbroken

Record power clean load, dumbbell load, and couple time to comments.

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Whole Roasted Chicken with Vegetables

Ingredients:

For the Chicken:

• 1 whole chicken (4-5 lbs / 1.8-2.3 kg), giblets removed

• 2 tablespoons olive oil or melted butter

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon paprika (optional, for color and flavor)

• 1 teaspoon dried thyme or rosemary (or 2-3 fresh sprigs)

• 1 lemon, halved (optional)

• 3-4 garlic cloves, peeled (optional)

For the Vegetables:

• 4 medium potatoes, cut into 1-inch chunks

• 3 large carrots, peeled and cut into sticks or chunks

• 2 parsnips or turnips, peeled and cut into chunks (optional)

• 1 large onion, quartered

• 2 tablespoons olive oil

• 1 teaspoon salt

• 1/2 teaspoon black pepper

• 1 teaspoon dried thyme or rosemary

Instructions:

1. Preheat the Oven:

   • Preheat your oven to 425°F (220°C).

2. Prepare the Chicken:

   • Pat the chicken dry with paper towels (this helps the skin crisp up).

   • Rub the chicken all over with olive oil or melted butter.

   • Season generously with salt, pepper, garlic powder, paprika, and thyme/rosemary, making sure to get some seasoning inside the cavity.

   • Stuff the cavity with the lemon halves and garlic cloves (if using).

   • Tie the legs together with kitchen twine and tuck the wing tips under the body to prevent burning.

3. Prepare the Vegetables:

   • In a large bowl, toss the potatoes, carrots, parsnips/turnips (if using), and onion with olive oil, salt, pepper, and thyme/rosemary.

   • Spread the vegetables evenly in a large roasting pan or a rimmed baking sheet.

4. Assemble and Roast:

   • Place the seasoned chicken, breast-side up, on top of the vegetables in the roasting pan.

   • Roast in the preheated oven for 1.5 to 2 hours, depending on the size of the chicken. The internal temperature of the thickest part of the thigh should reach 165°F (74°C), and the juices should run clear when pierced.

5. Baste (Optional):

   • About halfway through cooking (around 45-60 minutes), you can baste the chicken with its own juices or a little extra melted butter for extra flavor and crispiness.

6. Check the Vegetables:

   • Stir the vegetables once or twice during cooking to ensure even roasting. If they finish cooking before the chicken, you can remove them early and keep them warm.

7. Rest and Serve:

   • Once done, remove the chicken and vegetables from the oven. Tent the chicken loosely with foil and let it rest for 10-15 minutes (this keeps it juicy).

   • Carve the chicken and serve it alongside the roasted vegetables.

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Link to study: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1004532

Dr. Chris Palmer is worth looking up and researching if you are interested in the power of food to help mental health and disorder.