Welcome aboard crew members! This is the official ‘Crew News’ which is your source for everything awesome going around HPCF. So, Jump aboard as we are about to set sail and you won’t want to be left at the dock!
In This Newsletter
Section 1 – Upcoming Gym Events
Section 2 – From the Bow of the ship – Gym news
Section 3 – Athlete of the Month – Maggie Picazo
Section 4 – Captain’s Log – Coach Jason’s 3 part Nutrition Blog series
Section 5 – New Recruits – New athletes
Section 6 – From The Crew – Social Comment of the month
Section 7 – Movement tips – 3 tips to get your toes-2-bar
Section 8 – From the Galley of the Ship – BBQ Chicken En Papillote Recipe
Upcoming Gym Events
A quick look back at December, and we had a lot going on around the ship. Thanks to everyone who came out for our first ever Snatch Clinic hosted by Coach Jason & Coach Dave. We had over 30 participants! We look forward to more in the future, so keep your eyes peeled for future announcements as we have a few planned for 2018 already!
We also had our 3rd annual ’12-days of Christmas Ugly Sweater Pub Crawl. Mark your calendars for next year!
Our giving tree was another huge success! HPCF adopted 2 families this year, who, without the generosity of our fit-fam, would have had no gifts to open on Christmas day. Thank you all for opening your hearts and for giving so much! The children were so happy!
Last, but certainly not least, HPCF celebrated it’s 3rd annual white elephant gift exchange! We believe the coveted painting is floating around somewhere and we anticipate that it will make its’ 3rd debut next year along with the newly introduced, yet beautiful – gourd lamp!
Moving on to 2018, here is a quick snap shot of the upcoming events!
4-week intensive Nutrition Class ‘Dialed in for the Open’ Starts Jan 11-Feb 8
Tubing at Wilmot Mountain Jan 13th. Meet at the mountain at 1pm for hours of fun!
WOD & Wine February 10th at 5pm in Kenosha bring a bottle to share
DU seminar February 17th, at 12pm FREE 90 minute clinic to work on those skills!
2nd annual St. Patty Day Pipes n Drum pub crawl March 17th – Start planning now!
HPCF Early bird special – CrossFit Games Athlete EZ Muhammad will be hosting a Snatch Clinic at Harbor Park on July 14th.
From The Bow of the Ship
Now offering ROMWod classes daily at 10am and 1pm. So we can get #swoleandflexy together!
Racine 1pm class moved to 12noon
FitCamp classes will now be CrossFit. We found that the benefits of CrossFit are just too important to ignore, plus, we can scale any movement to fit anyone’s needs!
Athlete of the Month – December
Maggie Picazo (or Mag-Star as she is known around the gym) is our Featured athlete for December! If you’re not aware, Maggie is an HPCF Ambassador member. She upholds the core values of HPCF and is a motivator inside and outside of the gym. If anyone has seen Maggie, She truly works her butt off and gives 110% each training session! She’s also come a very long way in her fitness journey, but is never shy at helping out around the gym, or making a newer athlete feel welcome. Because of these awesome qualities, Maggie made our list this month! Great Job Maggie!
Have you read Coach Jason’s most recent 3 part Blog series about treating food as fuel? This is an in depth look at how we can treat the foods we eat as the fuel component our body needs to be at peak performance for the day – like a race car!
Read the Blog
High fives to these awesome peeps who joined us last month! You may have seen them around the decks putting in their work as they work to become new recruits! If you see them around, give them a warm HPCF welcome and a High Five! From top left moving counter clock-wise, we welcome – John, Kenny, Kristen, Karla, Amy, Emily, Maira, Brenda, Todd, Kristen, Katie, Ken, Ellen, Chris, Jason, Reesie, Diane and Mark! We all remember how intimidating those first few weeks were, but let’s show them all there is nothing to be nervous about!
From The Crew – Best Post
We love all the posts, shares and shout outs! This one had us laughing! There were many to choose from, but Nicole Scanlon stole the show with this meme! Coach Blair kept choosing the puppy memes…. Haha
Let’s see what this next month has in store for us on the social media front!
Trying to get your Toes-2-Bar? Or, still trying to become more efficient in this movement? Coach Dave gives you 3-tips to look for when you you’re practicing. Do you use your lats? Or, do you fall victim to the swing?
Watch the Video
From the Galley
BBQ Chicken En Papillote
This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!
Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.
Here’s what you need
2 shallots, thinly sliced into half moons
1 sweet potato, peeled and thinly sliced into half moons
1 cup green beans, trimmed and cut into 1 inch pieces
1 (16 ounce) can butter beans
½ cup natural BBQ sauce (avoid ones with added sugars)
4 chicken breast, thin sliced
2 tablespoons fresh chives, minced
Preheat the oven to 400º F.
In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!
One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.
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