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Tuesday December 29, 2015 CrossFit Stapleton- Denver, CO

New Year’s Eve Fingerling Hasselback Loaded Potato Bites

Serves: 6-7
Ingredients
Instructions
  1. Preheat oven to 400 degrees F. Line a baking sheet with a silpat or foil.
  2. These potatoes are super easy. The only time consuming part is the cutting of the potatoes, but it’s totally worth the time! Cut a small slice in the bottom of each potato so they don’t roll when slicing. Then place each potato between two chop sticks then slice thin, even slices throughout each potato. The closer each slice, the better. Use a brush to brush each potato with melted ghee, make sure it seeps into all the crevices of each slice. Repeat with all potatoes then liberally salt each potato.
  3. Place in oven and bake for 45-50 minutes or until potatoes are crispy on the outside.
  4. When there is about 15 minutes left to cook, place bacon in a saute pan over medium heat and cook on both sides until crispy. Set aside on a paper towel then mince into small pieces.
  5. Once potatoes are done cooking, drizzle chipotle mayo on each potato along with bacon, onion and cilantro! Serve immediately!

 

CROSSFIT CLASSES: 

Performance-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run

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Fitness-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B. Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run

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BOOTCAMP RX CLASS: 

A. Tabata Mash (8 rounds):

  • Wall Balls
  • Sit-ups

Score = lowest set

B. 4 Rounds for time:

14 Air Squats

14 Push-ups

14 Box Jumps

14 DB/KB Push-Press (30/20)

400m run

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BUMPER’S CLUB HOMEWORK: 

Max Effort (WAVE 1 DAY 1)

Deadlift w/ chains,  5×5 reps
Then, (remove chains) 2×15 unbroken reps @ 80% of bar weight only

Pause back squat, 3×3 reps @ 65% of 1RM back squat
*Descend, pause at bottom for :03 seconds, drive up quickly = 1 rep

EMOM x 8 minutes:
5 Dumbell burpee box jumps @ 20# DBs to 20″(12″) box
*DBs stay in hands throughout burpee and box jump

Ankel strap sled drag, 100 meters @ 45#(35#)

Tabata x 4 rounds:
:20 plank hold (on hands not elbows), :10 rest is in a superman hold
Tabata x 4 rounds:
:20 superman hold, :10 rest is in plank hold
*No resting between tabatas, just roll into the next one, ie. a :30 second superman hold.

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