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Thursday September 6, 2018, CrossFit Stapleton – Denver, CO

5
Sep

Thursday September 6, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!!!

Bison & Pork Stuffed Pepper

Ingredients:

3T EVOO

1 yellow onion (diced small)

1/2C walnuts

6 garlic cloves (peeled and minced)

1T tomato paste
1/2t cayenne pepper
1t cumin
1t ground turmeric
1t smoked paprika
1/2C dry white wine
Salt/Pepper
1/2# ground bison
1/2# ground pork
1C cooked quinoa (1/2C dry)
1/2C currants
1T nutritional yeast
4 stuffable bell peppers (caps/seeds/ribs removed – bottoms leveled off)

2C tomato sauce
1C veggie broth

Directions:

1. Set oven to 350F.

2. Cook quinoa on the stove top in water according to package instructions. When it is fluffy

and done set aside to cool, for later use.

3. Heat oil in a large skillet over medium heat.

4. Sauté onions, stirring often, until they start to brown and soften, about 10-15 minutes.

5. Add the walnuts, garlic, tomato paste and spices to the onions and continue to cook,

stirring often – until everything is well combined and garlic is fragrant, about 3-5 minutes.

6. Deglaze the pan by adding in the wine and cook, stirring, until just slightly reduced (1-2

minutes).
7. Season with salt and pepper.
8. Next add in the ground beef, pork, cooked quinoa, currants, and nutritional yeast. Mix/

break apart meat with wooden spoon until incorporated well into the onion mixture.
9. Cook until meat is browned and cooked through – about 8-10 minutes.
10. Remove from heat and mix in the quinoa.
11. Using a spoon, stuff peppers with meat/quinoa mixture and fill to the top. Press down and

pack pepper fully.
12. Arrange peppers in a small Dutch oven or baking dish. Pour tomato sauce and broth

(whisked together) around them, leaving about 1″ of pepper exposed.
13. Cover with foil and bake 1 hour. Uncover and continue to bake until peppers are hot and

tender – about 25 minutes.
14. Serve hot with a ladleful of tomato sauce!

15. Enjoy!

 

CROSSFIT CLASSES:

Performance-

A. Every 4 minutes, for 12 minutes (1 set), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 10ascents
(if you don’t have a rope, work on achieving 10-20 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sitx 30 reps

 

B. Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
– Rest 3 minutes

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Fitness-

A. Every 4 minutes, for 12 minutes (1 set), rotate through the following stations:
Station 1 – Rope Climb Technique/Progressional Work
Station 2 – Gaining Confidence in a Handstand HoldWork
Station 3 – Tuck Rock x 30 – 50 reps

 

B. Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of L-Seated DB Strict Presses
1 Minute of Tempo Ring Rows 22X1
– Rest 3 minutes

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds:

A1. 4-6/leg Deficit Reverse Lunge (4-6 Inches)

A2. 10 Rower/Slider Pike Ups (Slow and controlled)

A3. 7-10 Strict Toes to Rings 3111

 

B. 2 Rounds:

B1. 8-10 Glute Bridge DB Bench @ 40X1

B2. 8 Neutral Grip Strict Pull Up/10 Neutral Grip Feet Elevated Ring Row

B3. 30 Sec/side Side Star Plank

 

C. 4 Rounds:

50 Double Unders

25 Push Up

15 Toes to Bar

20/16 Cal Row (Increase pace on rower each round)

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