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Thursday May 3, 2018, CrossFit Stapleton – Denver, CO

2
May

Thursday May 3, 2018, CrossFit Stapleton – Denver, CO

FREE RECIPE OF THE WEEK

Crispy Coconut-Lime Shrimp over Sweet Golden Rice

Ingredients:

For the Shrimp –

• 1# uncooked shrimp (peeled & deveined)

• 3/4C almond flour
• Salt/Pepper (to taste)
• 2 eggs (whisked)
• 1t cayenne pepper
• 1t Sriracha
• 1C unsweetened shredded coconut
• Salt/Pepper (to taste)
• 2 garlic cloves (peeled & sliced thin)
• 3T EVOO
• 2 limes (1 zested – both juiced)

Sweet Golden Rice –
• 3/4C Jasmine Rice
• 1 (15oz) can coconut milk (full fat – shaken VERY well)

• 2t turmeric
• 1T yellow curry powder
• 1C water
• Salt/Pepper (to taste)

Directions:

1. Start your sweet rice! In a medium sauce pan add ALL rice ingredients. Bring to a boil over high heat, cover, and cook 15-20 minutes – until rice has absorbed all of the liquid and is very fluffy. When this is done – remove from heat and set aside to cool.

2. While that rice does its thing – grab a 3 medium, cereal sized, bowls (stop complaining) and place in a line on your counter – parallel to edge of the counter top.

3. In the first bowl place the almond flour and a small pinch of both salt and pepper – mix together well.

4. In the second bowl whisk together the eggs, cayenne, and Sriracha.

5. In the third bowl place just the coconut flakes.

6. Set your raw P&D shrimps to the left of bowl #1 and an empty plate to the right of bowl #3.

7. First – toss a single shrimp in the almond flour (bowl #1) with your LEFT hand, THEN using

that same hand drop the shrimp into bowl #2 (egg) so it can be fully submerged. THEN using your RIGHT hand remove the shrimp from the egg bowl and shake off excess drip, then drop egg into the coconut flakes and (using your dry LEFT hand) coat that eggy shrimp all over with the coconut – in bowl #3. Place fully coated shrimp on the plate waiting for you by bowl #3. Repeat this process with the remaining shrimp – try to have fun.

8. Once all the shrimp are covered in happiness, heat up a large skillet with 3T EVOO. Once the EVOO is hot add your garlic slices your shrimp (only enough to make a single layer int he pan – if you want crispy shrimp DO NOT overcrowd!). Cook shrimp on both sides for about 2-3 minutes or until they are browned on the outside, pink on the inside and the tails begin to curl in. Cook shrimp in batches if necessary ! Place cooked shrimp on a new CLEAN plate lined with a paper towel to drain and cool.

9. Once all of your shrimps are cooked toss them in a medium bowl with the lime zest and juice and then immediately serve alongside the sweet golden rice.

10. Enjoy!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

 

CROSSFIT CLASSES:

Performance-

A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

 

B. For time:
40/30 Calories of Assault Bike
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115#)

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Fitness-

A. Every Minute on the Minute, for 6 minutes (6 sets):
2 High Hang Power Clean + 1 Front Squat

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Power Clean x 2 reps

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Power Clean x 1 rep

 

B. For time:
30 Calories of Assault Bike
20 Burpees

20 Box Jumps

20 Medicine Ball Cleans

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Bumper’s ClubTBD

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