Friday 4.5.2024


Friday 4.5.2024

For Time:

1000/900 Meter Row
80 Wall Balls (20/14)
60 Toes to Bar
40 Handstand Push-ups
200 Meter Farmers Carry (53s/36s)

Recipe of the Week:
Meal prep time! Give this Sheet Pan Honey Mustard Dill Baked Salmon & Veggies a try!

2.5 lb (wild) center-cut salmon
spray avocado oil
1 tablepsoon smoked paprika
1 tablespoon cracked pepper
3 tablespoons raw honey, melted
1 tablespoon dijon mustard
1 teaspoon garlic powder
2 teaspoons dried dil
1 tablespoon fresh lemon juice
white vinegar
2 tablespoons arrowroot flour mixed with 1 tablespoon water
1 lb Brussels sprouts
1 lb THICK asparagus spears


Step 1
Set oven to 410F / 210C.

Step 2
Add the ingredients for the sauce except for the arrowroot in a microwaveable safe bowl or cup.

Whisk together the ingredients and add to the microwave for 2 minutes or until it simmers.

Add the arrowroot and stir continuously to thicken. Set aside in the fridge to thicken.

Step 3
Pat the salmon dry with a paper towel.

Lightly spray with oil, add the seasonings, and rub all over the salmon.
Note: the salmon should be somewhat sticky on the outside which will help the sauce stick to the salmon.

Step 4
Line a sheet pan with parchment. Add the veggies, lightly spray with oil, and then season with sea salt & pepper. You can even add herbs if you’d like. Toss the veggies in the seasoning.

Arrange the veggies around the edges of the sheet pan and place the salmon in the middle of the sheet pan.

Step 5
Spoon 2 tablespoons of the cooled sauce over the salmon and spread it out using a spoon or brush. Reserve the rest of the sauce.

Step 6
Place in the oven and bake for 20 minutes. After 10 minutes, remove from the oven and baste again and roast for the remaining time. You will likely have left over sauce – save it to use on another roasted protein, veggie or even grains!

Note: continue to monitor the salmon and if white residue (albumin) begins to ooze out, remove the salmon from the oven.

Step 7
Enjoy immediately fresh out of the oven.

If this is for meal prep, store it in an airtight container in the fridge for 2 – 3 days.