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Nick Massie: Pecan Chicken Salad at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Nick Massie of the CrossFit Culinary Ninja specialty course shares a lighter take on traditional chicken salad.

This recipe is perfect if you want some easy meal prep for those warm spring days and hot summer nights.

Check out the video here:

Ingredient List:

42 oz. of chicken breast (cooked weight)
10 c. red grapes, halved
10 c. celery, diced
1 c. honey
1 c. Massie Mayo
1 c. of apple cider vinegar
2 tbsp. poppy seeds
1 c. pecans, toasted and chopped or smashed
Kosher salt, as needed
Course ground black pepper, as needed

Preparation Instructions:

  1. Preheat the oven to 350 F.
  2. Prepare chicken breast by lining a sheet pan with foil, seasoning the pan with kosher salt and pepper, laying the chicken breasts out on the pan and seasoning the top sides.
  3. Pour the pecans onto another sheet pan and spread out evenly.
  4. Place both sheet pans into the preheated oven. Cook the pecans for 5-10 minutes or until nicely toasted (be sure to watch carefully, as these can burn quickly). Cook the chicken breasts to an internal temperature of 165 F.
  5. While the chicken is cooking, prepare the Massie Mayo.
  6. Once the chicken has reached 165 F, remove from oven and chill in the refrigerator until completely cooled. When this is achieved, dice into chunks similar in size to the grape halves.
  7. In a large mixing bowl, whisk together honey, Massie Mayo, apple cider vinegar, poppy seeds and a pinch of kosher salt and pepper. Add diced chicken and toss or stir to incorporate.
  8. Pour in the grapes and celery and mix again. Add pecans and stir one last time.
  9. Portion out and store in the refrigerator for up to one week.


Yields 13 portions. Nutrition per portion:
22g of protein
43g of carbohydrate
7g of fat
600 calories

Wednesday 4 April

Warm Up

2 rounds

10 Michael phelps

10 KB squats with 2 second pause in the bottom

5 Front Squats  45/35

5 Press

5 Thrusters




20 Double Unders, 1 Press 70% 1rm

20 Double Unders, 2 Press 70% 1rm

20 Double Unders, 3 Press 70% 1rm

And so on until time cap


B) Front Squat (14 mins)

3 @ 82%

1 @ 87%

3 @ 82%

1 @ 90%

3 @ 82%

1 @ 93-95%


C) Conditioning


Row Cal

Thrusters (95/65) (85/55) (75/45)



Row Cal

Hang Squat Clean (95/65) (85/55) (75/45)


Burpees over bar

OHS (95/65) (85/55) (75/45)


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