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Thursday September 13, 2018, CrossFit Stapleton – Denver, CO

12
Sep

Thursday September 13, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

Single Skillet Steak, Asparagus & Peas

 

Ingredients:

1# New York strip steak (patted dry)

Salt/Pepper (to taste)

5 garlic cloves (1 minced / 4 thinly sliced)

⅓C Dijon mustard

2T apple cider vinegar

1T honey

1 poblano (seeded and sliced into thin 2” strips)

1/2C EVOO

1 bunch scallions (trimmed & thinly sliced)

1 (10oz) bag frozen peas

1# asparagus (trimmed – chopped into 1” pieces)

Directions:

1. Liberally season steak with salt and pepper – set out on a plate at room temperature for about 10 minutes to come to room temperature.

2. Meanwhile – in a small bowl whisk together 1/4C EVOO, 1/3C dijon, 1 minced garlic clove, 1T vinegar, honey and a bit of salt and pepper – set aside for later use.

3. In large cast iron skillet (or something heavy bottomed with edges) heat 1/4C EVOO, with the the thinly sliced garlic cloves, all but 2T sliced scallions, and poblano slices over medium-high heat, stirring frequently, until garlic JUST begins to brown – about 5 minutes.

4. Push veggies to the sides of the pan, add another splash of oil if pan looks dry and nestle your steak in middle of the cooked veggies and cook about 10 total minutes – flipping every 2-3 minutes to ensure an even cooking. Be sure to keep the side veggies moving so they do not burn.

5. Once the steak is done cooking to your liking – remove from the pan, set on a plate, tent with foil, and allow to rest while you finish up the dish.

6. Add 1T vinegar to deglaze the pan, along with the bag of peas and chopped asparagus.

7. Cook veggies together – stirring often until the pea and asparagus become tender and bright green – about 5-7 minutes.

8. Slice steak right before serving – toss into veggie pan (remove from heat) and drizzle with prepped mustard sauce.

9. Enjoy!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

B. For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Thrusters (115/75 lbs)
Rest 60 seconds
2 Minutes of Burpee to Target 6″ Above Reach
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)

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Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 5 reps

B. For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of DB Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 4 Rounds:

A1. 7/Arm Alternating Glute Bridge Dumbbell Bench 30X1

A2. Max Ring Rows at Strict 2121 Tempo

 

B. 3 Rounds:

B1. 8/Arm Renegade Rows

B2. 6-8 Strict Dips (add weight if necessary)

B3. 20-30 second Supinated Chin Over the Bar Hold

 

C. “Barbra+” – 4 Rounds:

10 Strict Chest to bar Pullup/Feet elevated Ring Rows

20 2” Deficit Push Up

30 Knees to Elbows

40 Box Jumps

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