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Thursday July 2, 2015 CrossFit Stapleton- Denver, CO

Asian Steak and Pear Salad

Serves: 2-3
Ingredients
For the marinade
  • 2 tablespoons lemon juice
  • 2 tablespoons coconut aminos
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • 1 teaspoon freshly minced ginger
  • 1 garlic clove, minced
  • 2 teaspoons sesame seeds
  • pinch of salt
  • pinch of black pepper
  • 1 pound hanger steak (or strip or skirt steak)
For the dressing
  • 2 tablespoons red wine vinegar
  • 1 teaspoon fish sauce
  • 1 tablespoon lemon juice
  • 1 tablespoon coconut aminos
  • 1 teaspoon sesame oil
  • 1 teaspoon sesame seeds
  • ¼ cup olive oil
For the salad
Instructions
  1. Whisk together all ingredients for the marinade. Place steak in a shallow bowl or in a ziploc bag and pour marinade on top. Mix to coat, cover, and place in refrigerator to marinate for a minimum of 30 minutes, overnight is best.
  2. While meat marinates, place all ingredients for the dressing in a bowl, except for the olive oil, and whisk. While continuously whisking, pour olive oil in the bowl and whisk until completely combine. Set aside in a closed container in the fridge until needed.
  3. Once meat has marinated, place a grill pan over medium-high heat (you can also do this on a grill, i just don’t have one right now) and once the pan is hot, place meat on top to cook for 6 minutes per side (depending how thick your steak is), until medium rare in the middle. Set aside and cover with foil to let rest.
  4. On that same hot pan, add 2 tablespoons of ghee along with the shiitake mushrooms, sprinkle them with salt, pepper, ginger and garlic and sauté until soft and cooked through.
  5. Now to make the salad: place greens and cucumber in a large bowl, pour desired amount of dressing on top and toss to coat. Then thinly slice the steak against the grain, place on top of greens along with some thinly sliced pear and some cilantro. Then eat up!!

 

CROSSFIT CLASSES: 

Performance-

  1. Every 8 minutes, for 40 minutes (5 sets) of:
  2. Run 800 Meters
  3. 21 Kettlebell Swings (24/16 kg)
  4. 12 Pull-Ups

Note times for each set, and add them for total working time.

  1. Hawaiian Squats x 8-10 reps per side
  2. Hollow Body Hold/Rocks x 45-60 seconds

———————————————————————————————————————

Fitness-

  1. Every 8 minutes, for 40 minutes (5 sets) of:
  2. Run 800 Meters
  3. 21 Kettlebell Swings
  4. 12 Strict Pull-Ups

Note times for each set, and add them for total working time.

  1. Hawaiian Squats x 8-10 reps per side
  2. Hollow Body Hold/Rocks x 45-60 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS: 

WOD:
CORE 6 Minute AMRAP:

10 Hollow Rocks
10 Bicycle Kicks
10 Vups

Rest 3 minutes… then…

AMRAP 20 Minutes:
10 Ring Rows
20 Jumping Lunges
300m Run
10 DB Press (30/20)
20 Abmat Situps
300m Row
MyZone: Endurance – Yellow/Red

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