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Thursday May 31, 2018, CrossFit Stapleton – Denver, CO

30
May

Thursday May 31, 2018, CrossFit Stapleton – Denver, CO

RECIPE OF THE WEEK!!!

BOMB.COM Salad

Ingredients:

• 1/2 head of cauliflower (riced in a food processor)
• 1/2 head of broccoli (riced in a food processor)
• 1 small red cabbage (cored and shredded into thin ribbons)

• 1/2 bunch of cilantro (minced fine)
• 6 carrots (shredded)
• 3/4C sunflower seeds (unshelled)
• 1C craisins (dried cranberries)
• 1C Sauerkraut
• 6T apple cider vinegar
• 1/2C EVOO
• 2T dijon mustard
• Salt/Pepper (to taste)

Directions

1. In a a large serving bowl toss together the cauliflower, broccoli, cabbage, cilantro, carrots, sunflower seeds, craisins and sauerkraut.

2. In a separate small bowl whisk together the apple cider vinegar, EVOO, dijon and a pinch of salt and pepper.

3. Pour whisked dressing over the mixed veggie bowl and, using your fingers, massage into mixture until well incorporated.

4. Serve immediately and enjoy!

This salad can be made ahead and stored in the fridge in an air right container until you are

ready to serve!

GET MORE RECIPES IDEAS & NUTRITION COACHING HERE

 

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%

B. Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
12 Toes to Bar

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift 5 x 6 

B. Four rounds for time of:
400 Meter Run
12 Alternating Single-Arm Dumbbell Snatches
12 Knees to Chest (or levers) 

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

3 Rounds

7 Front Rack Kettlebell Squat @5553

10 Parallette Push ups at 2121

20 sec/side side star plank

10 meter/arm bottom up waiters carry

 

25 Min Cap

3 Rounds

50 Double Unders

20 Meter Dumbbell Lunge (two dumbbells on shoulder)

50 Wallballs

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