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Thursday November 30, 2017 CrossFit Stapleton – Denver, CO

Free Recipe!!!!!!!

Crab Cake Stuffed Mushrooms

Ingredients

• 24 large white (button) mushrooms

• 12oz flaked crabmeat

• 1/2 yellow onion (minced)

• 1t dijon mustard
• 2T nutritional yeast
• 3/4C almond flour
• 1T parsley (chopped fine)
• 1 pinch cayenne pepper
• 1t garlic powder
• 2t old bay seasoning
• 1 egg (whisked well)
• 3T EVOO mayo
• 4T butter
• 2 cloves garlic (minced fine)

• 1 lemon (sliced – for serving)

• EVOO (for serving)
• 1 large handful arugula

Directions:

1. Set oven to 425F.

2. Spray a 9×13-inch (glass) baking dish with cooking spray.

3. Prep your mushrooms by removing the stems (save these), and gills (scrape out

4. carefully with a spoon and discard) and then wipe down the outside caps gently with

a paper towel.

5. Chop your stems into tiny little pieces and place in a medium bowl.

6. Add crabmeat, onion, mustard, nutritional yeast, almond flour, parsley, and spices

to the bowl (along with the mushroom stems) and mix well.

7. Next incorporate the egg and mayo into the mixture as well.

8. Fill each mushroom cap with about 1-2T of filling.

9. Slightly flatten out the top of the crab mixture to form a crab cake on the top of the

mushroom cap.

10. In a small mixing bowl melt butter for 10-20 seconds (until just barley melted) and

then carefully whisk minced garlic into butter.

11. Drizzle garlic butter over the filled mushrooms.

12. Bake in the oven for 15 minutes – we want them to brown on the top a bit!

13. Serve hot with a squeeze of lemon over a fluffy bed of arugula drizzled lightly with

EVOO.

 

CROSSFIT CLASSES:

Performance-

A. Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
– Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B. Three rounds for time of:
10 Hang Power Snatches (115/75 lbs)
15 Ring Dips

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Fitness-

A. Bench Press
5 X 5
– Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B. Three rounds for time of:
10 Hang Power Snatches
15 Bar Dips (or Box Dips)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 8min EMOM:

Minute 1 – Elevated* Push-up (AMRAP)

Minute 2 – Rest 

  • Elevate feet with plates (no more than the hight of a #45 plate) 

B. Three rounds for time of:
10 Ball Slams
15 Box Dips

350 m Row (SPRINT!)

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KIDS TRAINING:

A. Strength/Skill – Dips!

  • Intro/Demo
  • 5 Sets x 3 Reps 

B. EMOM – 10 minutes:

Minute #1 – AMRAP Kcals (rowing Machine)

Minute #2 – Rest!

Score = TOTAL kcals

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