The Whole Chicken – Recipies

Using every bit of a whole chicken is a great money saving option.

Step 1 – cut out the breasts of a whole chicken.  Use for any recipe calling for boneless/skinless chicken breast.  My favorite – pesto chicken.  Generously coat the chicken breast with pesto and sprinkle with salt and pepper.  Broil for 8-10 minutes until the top is brown and bubbly.  Flip the breast over and repeat.

Step 2 – slow cook the rest of the chicken.  Add about a tablespoon of rosemary and 2-3 bay leaves in the cavity.  Place in a crock pot with about a cup of water.  Sprinkle the outside with salt, pepper and more rosemary.  Cook on low 5-7 hours.  (5 hrs is enough for a 3-4 lb chicken, go 7 hrs for 5 lbs and up).  Pulll all the meat off the bones.  Save all the bones and skin for the next step.  Use the shredded chicken for anything calling for shredded chicken – tacos, burritos, enchiladas, stir fry, soups and salads.  Here is one of my favorites:

Chinese Chicken Salad

1 Head of cabbage – shredded

1 Red Bell Pepper – diced very small

1 Bunch of green onions chopped – white and green parts

1 cup chopped/shredded chicken

Mix above items together well.  Top with:

Toasted sliced or slivered almonds


1/2 cup olive oil

1/2 cup honey

1/4 cup red wine vinegar

1/4 cup coconut aminos

Combine in a pint size mason jar or other sealed container and shake well.

Step 3 – put the bones and skin back in the crock pot.  Add the ends of onions, carrots, celery that you’ve saved in the fridge.  Also add any small tomatos that are getting shriveled and 2-3 garlic cloves smashed.  Leave garlic and onion skins on!  Fill the crock put with cold water and cook on low for 72 hours.  (Note:  your whole house will smell like chicken during this process.  Using an Instant Pot type cooker that has a sealing lid will keep eliminate the chicken smell). Discard the bones and skin, strain and freeze the broth.  Use to saute or for any recipes calling for chicken broth.  Chicken bone broth is also a great for gut health.  Here is one of my favorite soup recipies:

Dairy Free Cream of Green Chile Chicken Soup

1/2 c grassfed butter

1 medium sweet onion, chopped

2 stalks celery, chopped

3 medium carrots, chopped

2 large garlic cloves, chopped

1 cup chopped green chile

6-7 cups chicken broth

1 cup chopped/shredded chicken

1 can full fat coconut milk

1/4 cup arrowroot powder

1 teaspoon salt – you may want to add more after you taste

2 tablespoons dry sherry (optional)

1 package white mushrooms, chopped and sauteed in butter

Saute the onion, celery and carrots in the butter until completely soft.  Add the garlic and green chile and cook for 2-3 minutes, until the garlic is very fragrant.  Add 2 cups of chicken broth and using a submersion blender, blend until smooth.  Add the shredded chicken and the rest of the chicken broth and bring just to the boiling point.  Put the coconut milk and arrowroot powder into a container that seals and shake well.  Slowly add the cocout mike/arrowroot powder mixture to the soup while stirring the soup well.  Add the salt, sherry and sauteed mushrooms.  Simmer to the desired consistency.  Freezes well.





An incredible show of support by all our members for Tough as Nails.  Big thanks to Reprographics of Farmington for making posters of our young HEROs.  Over $350 in donations and a table full of toys.  Animas CrossFit cares and it shows!  The giving continues all month when members check-in on FaceBook at the gym.

Kenadi Woods – hometown HERO WODs tomorrow 5/5 at 10 am and 11 am

Tomorrow is the last of our Kid HERO WODs celebrating the life of our hometown HERO Kenadi Woods.  Join us at 10 am or 11 am.





4 Power Snatches

3 Overhead Squats

18 Box Jumps (24/20)


Weight – 135/95 LBS Scaled – 75/55 LBS


At 3-2-1-Go, Athletes will perform each rep with synchronization. Athletes may choose to power snatch or squat snatch, but the fourth squat snatch may not count as the first Overhead Squat. The final snatch must be locked out before the first OHS squat may begin. Once the final synchro OHS squat is performed athletes will perform synchro box jumps. Judges are looking for both athletes to be standing on top of the box with knees locked and hips completely open before the next rep will begin.


12:00 Cut-off

Two Rounds for Time EACH

9 Thrusters 95/75 Handstand static hold

17 Unbroken Double-unders Front rack, bottom-of-squat static hold 95/75

13 Toes-to-bar Static dead hang

**Cash-out: 26 Rope Climbs 15 ft. (Split as needed)


“Jaxon” – Scaled

9 Thrusters 75/55 Overhead Barbell Hold 75/55

51 Single Unders Front rack, bottom-of-squat static hold 75/55

13 Knee-ups Static dead hang

**Cash-out: Plank single arm DB row 35/20  8 Rows = 1 Rep. Goal is 26 Reps.

Friday Fundraiser WODs

Firday WODs in memory of these great kids.  Remember to check-in on Facebook when you visit the gym.  Every check-in increases the donation to families enduring childhood cancer.


AMRAP in 10:00

5 Handstand Push-ups Scaled: Hand-release Push-ups

17 Cal Row

7 C2B Pull-ups Scaled: Jumping Pull-ups


10:00 Cut-off

6 Rounds for Time

5 Clean and Jerks 185/125 Scaled:  115/85

10 Lateral Burpee over the bar          

18 Deadlifts 185/125 Scaled:  115/85

*Athletes alternate movements


At 3-2-1-Go Athlete one will perform 5 Clean and jerks. Once that is completed, Athlete one and athlete two will need to touch hands before athlete two may start the burpees. Once again, athletes will need to tag hands before athlete one preforms the deadlifts. Once round is completed and athlete two will perform the clean and jerks for the second round and so-on.

Check-ins for Charity – Kids HERO WODs

Tomorrow begins 3 days of Kids HERO WODs to support families enduring childhood cancer.  Saturday we will have WODs at 10 am and 11 am. Checkout the posters in the lobby with bio’s of each of our young HEROs.  There are 3 ways you can help support this cause:

  1.  Bring a toy to the gym – these will be donated to our local hospital and hospice centers and/or Child Haven
  2. Donate to Tough as Nails – leave a donation at the gym or visit thier website at
  3. Check-in on Facebook each time you visit the gym during the month of May.  We will donate $1 for every member check-in up to $250.

Saturday’s WOD will commemorate Kenadi Wood from Bloomfield.  Let’s pack the gym to honor our local cancer HERO.

Thursday’s HERO WOD – we will post Friday’s WODs on the Blog tomorrow and Saturday’s on Friday:


AMRAP in 16:00 (subject to change)

Partner WOD:

4 Ring Muscle Ups 7  Bar Muscle Ups

30 Wall Ball (20/14) (10Foot for both) 19 Wall Ball (20/14) (10Foot for both)

16 Alternating DB Snatch (50/35) 19 Alternating DB Snatch (50/35)


“Ronen” – Scaled

AMRAP in 16:00

Partner WOD

4 Pull-ups 7  Dips

30 Wall Ball (14/8) (10Ft/9Ft) 19 Wall Ball (14/8) (10Ft/9Ft)

16 Alternating DB Snatch (35/20) 19 Alternating DB Snatch (35/20)

*If neither partner has pull ups they may do jumping pull-ups and reps double

At 3-2-1-Go, Athlete ONE will perform 4 MU, then athlete TWO will perform 7 MU. Athlete ONE will then perform 30 WB, followed by 19 WB by athlete TWO (athletes may transfer the ball after the 30th rep is completed without having to start from the ground). Finally, athlete ONE will perform 16 Alt DBS and then partner TWO will perform 19 Alt DBS. That completes one round. Athletes must perform as many rounds and reps as possible in 16 minutes.

Cauliflower Pizza Crust


These crusts turned out so well, you’ll never know the difference, but your body will thank you.

Start by following this basic cauliflower pizza crust recipe:


1/4 c Extra Almond Flour

1/4 c Arrowroot Flour

1 Tblsp Flaxseed meal

1 tsp Cream of Tarter

Bake as directed in a shallow rimmed pan (I use a griddle pan).  For an extra crispy crust, after the initial bake turn it out onto a cookie sheet so the top is now on the bottom of the cookie sheet and bake another 5-7 minutes.  Add your favorite toppings and bake another 5-8 minutes.

Arugula Pizza Topping:

Top a baked crust with pesto sauce and bake for 5 minutes.

Toss fresh arugula with a dizzle of olive oil and black pepper.  Top the baked pesto crust with the arugula mixture and sprinkle with fresh parmesan cheese.

In a hurry – try these options:

Use a 10 oz bag of frozen riced cauliflower rather than a head of fresh cauliflower.  Make sure to squeeze out all the liquid well.

Try Simple Mills Pizza Dough Mix – available at Natural Grocers (always in Durango, sometimes in Farmington) and Amazon.