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Thursday November 1, 2018, CrossFit Stapleton – Denver, CO

31
Oct

Thursday November 1, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Shrimp & Sausage Gumbo 

Ingredients: 

1/3C EVOO
1/4C almond flour
4C vegetable broth
1# large shrimp (peeled/de-veined/tails removed)

1# andouille sausage sliced
6 stalks celery (rough chopped)
1 red bell pepper (seeded & diced)
1 (6oz) can tomato paste
4 garlic coves (peeled & minced)
1 (15oz) can diced tomatoes (and liquid)
1T hot sauce (ideally Choluna)
1/2# frozen okra
1 head cauliflower (riced)

Gumbo Seasoning:
1T paprika
2t dried Italian seasoning
1t garlic powder
1/2t crushed red pepper flakes
Salt/Pepper (to taste) 

 

Directions: 

1. In a large sauce pan heat the EVOO over medium heat along with the almond flour and cook until almond flour begins to brown (we are making a roux) – continue to cook until almond flour, oil mixture somewhat resembles peanut butter (this should take about 2-3 minutes).

 
2. Next add your shrimp, sausage, celery, bell peppers, garlic, frozen okra and spice blend. Sauté for 2-3 minutes, until the strip just begins to turn pink.

 
3. Pour your veggie broth over the sautéed meat/veggie mix and bring to a simmer – this should take about 4-5 minutes.

 
4. Add in your tomato paste, diced tomatoes + liquid, and season with some pepper. Stir until well combined! 

5. Allow mixture to thicken up by simmering 4-5 minutes – be sure to stir often to prevent splattering and burning!

 
6. Turn off the heat and add in your riced cauliflower!

 
7. Stir and allow 2-3 minutes for the cauliflower to soak into the delish mix. 

8. Scoop a large ladle fulls (or two) into individuals and serve immediately.

 
9. Enjoy! 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 seconds
(OR 60-90 seconds of muscle-up skill progressions)
Station 2 – Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit Hold x 45 seconds accumulated time

B. Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:
12 Push Press (95/65 lbs)
12 Toes to Bar

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets):
Station 1 –  60-90 seconds of muscle-up skill progressions
Station 2 – Partner assist or Handstand Wall Runs if you don’t have handstand walks yet
Station 3 – L-Sit Hold Progression x :30 seconds/leg accumulated time

B. Against a 12-minute running clock…
Row 1300 Meters
immediately followed by as many rounds and reps as possible of:
12 DB Push Press
12 Knees to Chest 

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6/side Top Down Alt Dumbbell Bench at 30X0

A2. 6 Strict Pull Up

 

B. 3 Rounds:

B1. 2/side Turkish Get Up

B2. 8-10 Ring Body Saw @2020

B3. 10 Bent Over KB Row 

 

C. For Time:

15-12-9-6-3

Dual KB Deadlift

Strict Dip

Rest 3

 

D. 3-6-9-12-15 – For Time:

KB Push Press

Dual KB Russian KBS

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