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Thursday October 11, 2018, CrossFit Stapleton – Denver, CO

10
Oct

Thursday October 11, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

Tuna & Quinoa Salad w/ Avocado Dressing (easy pack lunch!)

For the Salad

1C tri-colored quinoa (dry)

1/2 red onion (peeled and diced small)

1 hothouse cucumber (diced small)
1 pint grape tomatoes (quartered)
1C snap pea (chopped fine)

2 (5oz) cans Tuna (in EVOO)

For the Dressing

1 avocado (meat removed from skin – seeds discarded)

2T coconut cream (full fat)

1⁄4C cilantro (leaves only)

1⁄4C basil (leaves only)
1 lime (zested & juiced)

1 clove garlic (peeled)

Salt/Pepper (to taste)

Directions

1. Cook quinoa according to package instructions.

2. While the quinoa cooks, make your dressing. In a food processor blend avocado, coconut

cream, cilantro, basil, lime juice, garlic clove, and a pinch of salt and pepper. Blend on high

until smooth – set aside.

3. In a large mixing bowl toss red onion, cucumber, tomatoes, snap peas, and tuna

(DRAINED!) together. Once the quinoa is cooked add that to the bowl. Toss tuna, veggies

and quinoa together well.

4. Add 3/4 dressing and toss. Taste and add more dressing/seasoning as you desire.

5. Enjoy!

 

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

B. Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

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Fitness-

A. Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Pronated Grip Ring Rowsx 5-10 reps
Station 2 – Accumulate :30-45  in a HS Balance Hold
Station 3 – L-Sit Progression x :30 seconds (ish) / leg (use parallets / etc for help)

 

B. Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Under Attempts
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 3-6 Strict Handstand Push Up

A2. 3-5 Strict Chest to Bar Pull Up

 

B. 3 Rounds:

B1. 8 KB Push Press with 2 second pause in the dip

B2. 10/arm 3-point dumbbell row

B3. 45-60 second foot elevated plank

 

C. For Time:

5 Rounds

20m Mixed KB Carry (1 Kb overhead, 1 kb farmers)

10 Burpees

15 Toes to Bar

20 Jumping Airsquats

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