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

14
Nov

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

Free Recipe of the Week!!!

Image result for Bacon gif

BLT Cauli-Rice Bowl

Ingredients:

1 head cauliflower (greens removed/quartered/cored/grated)

2 cloves garlic (peeled & minced)

1# bacon (chopped into 1⁄2” strips)

4 large eggs

3T EVOO

1/2# baby spinach (rough chopped)

salt/pepper

2 large beefsteak tomatoes (diced)

2 avocados (peeled & thinly sliced)

 

Directions:

1. Start by making the cauliflower rice – Place your grated cauliflower in a bowl (lined with paper towels) and press a few more sheets of paper towels aggressively over the top of the cauliflower to remove any excess moisture – remove all paper towels – and boom…cauli-rice! Set aside for later.

 

2. In a large cast-iron skillet over medium heat, cook bacon until brown and crisp – about 5-7 minutes.

 

3. Transfer bacon to a paper towel-lined plate – leave the bacon fat in the pan!

 

4. Add garlic to the hot pan and cook until it JUST starts to brown – quickly add in the

cauliflower and spinach, season with a bit of salt and pepper and cook until spinach has

wilted and cauliflower rice is dry. Remove from heat.

 

5. Assemble BLT bowl: To each bowl, add a heaping spoonful of spinach-garlic cauliflower

rice, crispy bacon, diced tomatoes, avocado slices, a dollp of spicy mayo (see recipe for

this above!) and a freshly fried egg!

 

6. Enjoy!

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 400/300 Meter Row

Station 2 – 30 Ring Dips

Station 3 – 30/20 Calories of Assault Bike

Station 4 – 30 Toes to Bar

Station 5 – 10 Renegade Rows (55/35#) 

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

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Fitness-

A. Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 300 Meter Row

Station 2 – 20 Bar Dips (OR Box Dips OR Push-Ups) 

Station 3 – 20 Calories of Assault Bike

Station 4 – 20 Knees to Chest 

Station 5 – 10 Renegade Rows  (Push-Up, Row Left, Push-Up, Row Right = 1 rep)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 6/side Half Kneeling KB Press @ 21X2

A2. 10 Banded Lat Pulldown (1band per arm) 

A3. 20 second Pull Up Hold/Chest to ring hold 

 

B. 3 Rounds:

10 Skull Crushers 

5 KB Press into Push Press (10 reps overhead total) 

30 Russian Twists 

 

C. 10 Min EMOM:

Even: 11 American KBS

Odd: 30 Double Unders

Rest 3

 

D. 10 Min EMOM:

Even: 10 Dumbbell Power Cleans

Odd:  10 Toes to Bar

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