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Thursday May 24, 2018, CrossFit Stapleton – Denver, CO

23
May

Thursday May 24, 2018, CrossFit Stapleton – Denver, CO

RECIPE OF THE WEEK!!!

Asian Short Ribs w/ Mashed Sweet Potato Bites

For the Ribs –

• 1/2C coconut aminos (or soy sauce)

• 1/2C veggie broth
• 2T honey
• 4 garlic cloves (mashed)

• 1” ginger (grated)

• 1T sesame oil
• 1t crushed red pepper flakes
• 5# bone-in beef short ribs (cut crosswise into 2′′ pieces)

• 2T cilantro (chopped fine)
• 1T sesame seeds

For the Smashed Sweet Potatoes –

• 4 medium sweet potatoes (cleaned well – left whole)
• 2T EVOO
• 3T butter (melted)
• 4 garlic cloves (crushed)
• salt/pepper

Directions:

1. In your croc pot – whisk together soy sauce, beef broth, honey, garlic, ginger, sesame oil and red pepper flakes.

2. Place short ribs into a 6-qt slow cooker with sauce and coat (turning a few times) well.

3. Cover and cook on low heat for 8 hours.

4. Garnish with cilantro and sesame seeds right before serving.

5. While the meat cooks – prep your potatoes.

6. Set oven to 375F. Tightly and evenly wrap all sweet potatoes in foil – place directly on the grates of the pre heated oven and cook until very tender – about 45 minutes. If you are worries these potatoes may drip, you can roast them on a pan in the oven.

7. Once potatoes are tender (easily pierced with a fork) remove them form the oven.

8. Unwrap potatoes from foil, arrange onto a large sheet pan, and then (using a fork) gently

flatten each piece until it burst open and flattens out to 1/2 of its original thickness.

9. Whisk together the melted butter, garlic and a little pinch of salt and pepper in a small bowl.

10. Pour the mixture evenly over over each sweet potato.

11. Broil (or grill) until they are golden and crispy (about 15 minutes). Remove from oven,

sprinkle over the parmesan cheese and return to the oven until the cheese is melted.

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES:

Performance-

A. Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

 

– If you’re performing this with a big crew (best way to do so), start at different stations and rotate through for the 30 minutes.

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Fitness-

A. Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Calories of Assault Bike
Minute 2 – 10 Burpees
Minute 3 – 10 Ring Rows
Minute 4 – Alternating Reverse Lunges x 12 (body weight)
Minute 5 – 8 L-Seated Dumbbell Strict Press

– If you’re performing this with a big crew (best way to do so), start at different stations and rotate through for the 30 minutes.

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds (15 min cap)

6/side Half Kneeling Single Arm Press 32×1

8 Glute Bridge DB Bench with neutral grip

5 Perfect Strict TTB

B. For Time(30 min cap):

2 mile Assault bike buy in (if there are not enough assault bikes then 1600 meter row buy in)

Then…

10 rounds of

5 pull ups

10 wall balls

30 double unders

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