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Thursday June 21, 2018, CrossFit Stapleton – Denver, CO

20
Jun

Thursday June 21, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK!!

Tri-Tip & Garlic Cauli Mashers w/ Asparagus

Ingredients:

For the Steak –

1 1/2# Tri-Tip Steak
2T coconut aminos
2 lemons (zested & juiced)
1T worcestershire sauce
2 garlic cloves (peeled & minced)
3T EVOO

For the Cauli –
1 head cauliflower (cut into florets)
4 garlic cloves (roasted & mashed)
3T coconut milk (canned – shaken well)

Salt/Pepper (to taste)

For the Asparagus –
1# asparagus
1 lemon (sliced thin)
2T EVOO
Salt/Pepper

Directions:

1. Set grill to medium-high heat and oven to 375F.

2. Place 4 garlic cloves (with the skin on) in a small foil pillow pouch) and place directly on the grates in the oven. Allow 30-45 minutes to roast and soften!

3. Line a baking sheet with foil and place trimmed asparagus on it in one single layer.

4. Season asparagus with lemon juice, salt, pepper and EVOO – pop in the oven and roast 20-25 minutes or until crisp!

5. Meanwhile – In a small bowl whisk together the coconut aminos, lemon zest/juice, Worcestershire, garlic, EVOO until well combined.

6. Place mixture and tri-tip in a gallon ziplock bag and seal. Allow at least 20 minutes to marinate – and up to 3-4 days.

7. Meanwhile prep the cauliflower by placing prepped cauliflower florets in a medium stock pot fully submerged with water.

8. Place pot on the stove over medium/high heat and bring to a boil. Turn down to a simmer and cook, until florets are extremely soft – about 10-15 minutes. Once they are done, remove from the pot into a strainer and shake dry.

9. Place softened cauliflower into a food processor along with the roasted garlic (remove from skin), coconut milk, and a few pinches of salt and pepper. Blend well until smooth !

10. Grill your steak to your liking on the heated outside grill (about 4-5 minutes/side) and then immediately serve alongside roasted asparagus and mashed garlic cauliflower.

11. Enjoy!!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)

 

B. Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings (32/24 kg)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips

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Fitness-

A. Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice/Introduction
Station 2 – 3 Minutes of Handstand Walk Progression
Station 3 – 3 Minutes of Muscle-Up Low Ring MU Progression / Jumping Turn – Overs

 

B. Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Bar Dips/Box Dips/Push-Ups

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds- 17ish minutes
3-4 Lean Away Strict Ring Pull Up 21X2

8/side Glute bridge alt Dumbbell Bench Press 21X1

10 Rower/Slider Pike Ups

10 Meter Plank Walkouts with Feet on Slider forward and backward

 

B. 30 min AMRAP:

10 Burpee Box Step Overs with Dumbbells Loaded at Sides

20 Meter Walking Lunges with one Dumbbell on shoulder and other Dumbbell overhead (switch arms at 10 meters)

10 Renegade Rows

200 meter run

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