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Thursday October 18, 2018, CrossFit Stapleton – Denver, CO

17
Oct

Thursday October 18, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!

 

Sweet and Sour Chicken Thigh over Quinoa 

Ingredients: 

4 chicken thighs (skin-on/bone-in) 

1/3C agave
1/3C coconut aminos (or soy sauce)
1T rice wine vinegar
2T sesame oil
6 individual scallions/green onions (butts removed/then sliced thin) 

2 red bell peppers (cored/seeded/sliced into thin strips)
1” ginger (peeled and minced)
3 cloves garlic (peeled and minced)
1C quinoa (dry)
2C veggie stock
Salt/Pepper (to taste) 

 

Directions: 

1. Marinate chicken in a large ziplock bag (along with agave, aminos, vinegar, and 1T sesame oil). Press the air out, seal tight and allow at least two hours to marinate on the spot or up to 3-4 days if needed.

2. When you are ready to cook the chicken heat 1T sesame oil in a Dutch oven over medium-high heat.

3. Remove chicken from the bag (SAVE THE LIQUID) and place skin side down – cook 3-5 minutes, or until skin is VERY crisp (not burnt) and then flip and cook an additional 3-4 minutes (cover pan if your chicken is super thick) or until cooked through.

4. Remove chicken from the pan, add in your quinoa and toast about one minute.

5. Add in veggie stock, bring to a boil, cover, reduce heat to medium-low and cook until
quinoa is fluffy – about 15 minutes.

6. In a meantime, add marinade liquid to a large non stick skillet and bring to a rapid
boil.

7. Once boiling add veggies (peppers and scallions) and cook until peppers are fully
coated in the sauce and slightly blistered. Add the chicken in toss well. Remove from
heat.

8. Serve hot chicken and veggies, over cooked quinoa!

9. Enjoy! 

 

 

CROSSFIT CLASSES: 

A. Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

 

B1. Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

  • Rest 1 minute

 

B2. Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

– Rest 1 minute

 

B3. Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

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Fitness-

A. Every two minutes, for 6 minutes (3 sets):
Walking Lunge x 20 steps @ 10X0

– Go heavy the final steps should not be performed without struggle.

 

B1. Complete as many rounds and reps as possible in 5 minutes of:
:30 DU Attempts
10 Air Squats

  • Rest 1 minute

 

B2. Complete as many rounds and reps as possible in 5 minutes of:
5 Bodyweight Man-Makers (shoulder taps)
10 Box Jumps

– Rest 1 minute

 

B3. Complete as many rounds and reps as possible in 5 minutes of:
5 Knees to Chest (banded option)
10 Push-Ups

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 SETS:

8 Feet Elevated Ring Push Ups

30 Second KB Batwing Hold 

 

B. 3 SETS: 

20 Second Weighted Hollow Hold (very light dumbbell between feet and hands)

2/side Turkish Getup with either Medball or Bottoms Up KB 

10m Plank Walkout Forward and Reverse 

 

C. Annie Plus – 50-40-30-20-10 For Time: 

Double Under

Ball Slam

 

D. In time remaining, take 3 attempts to establish a max bar hang hold

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