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Thursday July 23, 2015 CrossFit Stapleton- Denver, CO

ADOBO BACON GUACAMOLE 

guac

INGREDIENTS: 

  • 3 avocados
  • Juice from 1 lime
  • 1 small shallot, minced
  • salt (approximately 3 generous finger-pinches of Kosher salt)
  • freshly ground pepper
  • garlic powder (about 1/2 teaspoon)
  • chilis in adobo sauce, diced small
  • 5 strips cooked (crispy) bacon strips (broken into tiny bite sized pieces)

DIRECTIONS: 

  1. Gather and prep your ingredient.
  2. In a medium bowl, combine the minced shallot, salt, and lime juice. Let sit for 10 minutes.
  3. Pit and peel avocados. Take half of the flesh and mash it in a bowl with a fork.
  4. Pour the lime mixture into the bowl and combine with the mashed avocado.
  5. Dice the remainder of the avocado flesh into ¾-inch cubes and gently incorporate into the mixture in the bowl.
  6. Add freshly ground pepper to taste, diced adobo chilies and bacon.
  7. Put this goodness on any and everything or just spoon it directly into your mouth.

 

CROSSFIT CLASSES: 

Performance-

Five sets of:

Power Clean x 1.1.1

(rest 10 seconds between singles)

Rest 3-4 minutes

 

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees

5 Ground to Overhead (155/105 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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Fitness-

Three sets of:

Good Mornings x 6-8 reps @ 3011

Rest 60 seconds

Ring Rows x 8-10 reps @ 2111

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

 

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possilbe of:

5 Burpees

10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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BOOTCAMP RX CLASS: 

2 rounds, 1 min per station:
DB Thruster (30/20)
Abmat Situps
Pushups
REST
Burpees
Box Jumps (24/20)
KB Sumo Deadlift High Pulls (55/35)
REST
MyZone: Pace/ Yellow

Rest 3-4 minutes in between… then…

For Time:
500m Run (711 and back)
20 V-ups
20 DB Push Press (30/20)
Rest to recovery and go again
MyZone: Sprint/ Red

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