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Thursday March 15, 2018, CrossFit Stapleton – Denver, CO

14
Mar

Thursday March 15, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK

Pan Fried Sirloin Steak w/ Parsley Butter and Whipped Maple Butternut Squash

Ingredients:

• 1.5# Sirloin Steak (cut into 4 portions)

• 2T butter (Kerry Gold is my fav)

• 2 shallots (peeled and diced fine)

• 1 sprig thyme
• 1/2C parsley (chopped fine)
• 1C white wine

• Salt/Pepper (to taste)

For the Squash –

• 1 large butternut squash cut in half and seeded

• 1T butter (melted butter)

• 2 tablespoons maple syrup
• 1/2C coconut cream (canned)

Directions:

1. Set oven to 375F. Place butternut squash flesh side up on a foil lined baking sheet and season with melted butter, maple syrup, and a few pinches of salt and pepper.
2. Flip seasoned squash flesh side down and place in the oven.
3. Cook until very tender, about 40-60 minutes.

4. Meanwhile heat a large heavy bottomed sauté pan with 2T butter, diced shallots, 1 sprig of thyme, and parsley – cook about 3-5 minutes to melt the butter and combine all of delish flavors!
5. Once the shallots have softened and begun to brown carefully add in 1/2 of the wine. Cook an additional 2-3 minutes – or until the wine evaporates!

6. Push the onions to the side of the pan and place your steaks directly on the hot pan.
7. Season the top with salt and pepper and sear 1-2 minutes (looking for a golden brown crust to form!).
8. Flip and sear the other side for another 1-2 minutes (until the other side begins to brown).
9. Add the other 1/2C of wine (deglaze the pan), cover and cook until the steak reaches the doneness you prefer. Set on a plate and tent with foil to stay warm while you finish up the whipped squash.
10. Remove the squash from the oven (once it is VERY tender) and carefully remove the flesh from the skin and place in the food processor.
11. Add coconut cream to the squash and blend until light and fluffy. Season to taste with salt/ pepper.
12. Serve whipped maple squash alongside pan fried steak.
13. Enjoy!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(accumulate the time if you cannot sustain the hold)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

 

B. For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35#)
30 Toes to Bar

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Fitness-

A. Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – High Plank Shoulder Taps x 20 reps
Interval 2 – Single Leg L-Sit Hold x 30 seconds/leg (on Parallets or Floor)
(accumulate the time if you cannot sustain the hold)
Interval 3 – False Grip Ring Rows
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

 

B. For time:
Row 1000 Meters
50 Single-Arm Dumbbell Snatches (55/35#)
30 Toes to Bar

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. For time:
Run 1 Mile (2 big + 2 small)
50 SA-KB Thrusters (25/side)
50 Med Ball Sit-Ups

Run 1 Mile (2 big + 2 small)

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