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Tuesday November 18, 2014 CrossFit Stapleton- Denver, CO


Tuesday November 18, 2014 CrossFit Stapleton- Denver, CO


Delicious Salmon Burgers- By: TayTay



1# Salmon (skin off- diced)

1/2 C Roasted garbanzo beans

1/2 C almond flour

4 scallions (chopped)

1 Large Carrot (shredded)

1/2 Jalapeño (chopped)

1/4 C lemon juice

1 t Salt

1 t Pepper

1 egg

2 T olive oil


– First you will need to prep your garbanzo beans. Set your oven to 400F.

– Line a cookie sheet with foil and place your drained and rinsed (canned) beans on the sheet.

– Drizzle beans lightly with olive oil and season with a little bit of salt and pepper.

– Roast at 400F for about 15-20 minutes.. or until the get golden brown and crunchy. Try to remember to stir them every 10 minutes or so…

– Nowwww you can begin blending all of the ingredients listed above (minus the beans) together in a food processor.

– Be sure you break down everything into a manageable size for your processor before you put it in!

– Blend all ingredients until well mixed and smooth. Leave in processor and wait for the beans to finish roasting! YUMM.

– Once the beans are crispy, let them cool for about 10 minutes. HOT BEANZ!

– Add them to the food processor and blend once more until they are will incorporated.

– If the mixture still seems a bit sticky add a little more almond flour until you get a texture that you can form into patties!

– Remove the salmon mix from the processor and form into patties (you should get between 6-8 depending on how big you want them).

– Wrap individually in plastic wrap and freeze in an airtight container, if you so choose to not eat these immediately!?

– Cook in oil on the stove top (sauté pan) for about 4 minutes per side!

– Serve with roasted veggies or on top of a salad…



A.) Squat Snatch – 15 minutes to build to 1RM


For time – ALL OUT


Cleans (115#/75#)







Buy in: 800 M run

Then  2 rounds:

20 KB swings 55/35

25 box jumps 24/20 inch

30 Goblet Squats

Cash out: 800 M Run



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