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Wednesday August 30, 2017 CrossFit Stapleton- Denver, CO

Recipe Release!!!!

Chicken Teriyaki Bowls over Brown Rice
Ingredients:
• 2T sesame oil
• 3 chicken breasts (cut into 1/2 inch cubes)
• Salt/pepper (to taste)
• 3 cloves garlic (smashed)
• 1/2 inch ginger (peeled and grated)
• 1/2C coconut aminos (or soy sauce)
• 1T rice vinegar
• 1T Sriracha
• 1/3C honey
• 2T sesame seeds
• 1 yellow onion (sliced into thin strips)
• 2 red bell peppers (seeded/sliced into strips)
• 1 head broccoli (florets rough chopped)
• 2 green onions (thinly sliced on the bias)
• 1/2C cashews (unsalted)
• 1C brown rice (dry)
Directions:
1. Prep the rice first – by placing the 1C dry rice in a medium size sauce pan with 2C cold
water. Place the pan over high heat on the stove and bring to a boil.
2. Once boiling turn heat to low, cover, and cook for 15-20 minutes, or until rice is fluffy and
the water has cooked off.
3. Meanwhile – In a large sauté pan, heat the sesame oil over medium-high heat. Once to oil is
hot add in your chicken, season with a SMALL pinch of salt and a bit of pepper, and cook
5-7 minutes, tossing occasionally, until browned all over and almost cooked through.
4. Reduce heat to medium and stir in the crushed garlic and ginger and cook 2 minutes.
5. Add in coconut aminos, honey, vinegar, sriracha and sesame seeds. Stir until thickened –
about 2-3 minutes.
6. Remove the chicken from the pan, leaving the sauce, and add the vegetables to the pan.
7. Cover the pan for several minutes and cook until the vegetables begin to soften, then
remove the lid and stir until the sauce is thick again.
8. Turn heat off, add in cashews and the chicken.
9. Serve chicken and veggies over cooked brown rice, topped with sliced green onions.
10. Enjoy!

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CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press

*Set 1 – 3 reps

*Set 2 – 2 reps

*Set 3 – 1 rep

*Set 4 – 3 reps

*Set 5 – 2 reps

*Set 6 – 1 rep

B. Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds

Minutes 9-12 – Burpees x Max reps in 30 seconds

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Fitness-

A. Every 2 minutes, for 12 minutes (6 sets):

Shoulder Press x3

B. Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Strict Push-Ups (toes) x Max reps in 30 seconds

Minutes 9-12 – Burpees x Max reps in 30 seconds

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. Every minute, on the minute, for 24 minutes:

Minutes 1-4 (13-16) – Rowing Machine x Max calories in 45 seconds

Minutes 5-8 (17-20) – Box Jumps x Max reps in 45 seconds

Minutes 9-12 (21-24) – Push-ups x Max reps in 45 seconds

X2 Sets

———————————————————————————————————————

KIDS TRAINING:

A. Strength/Skill – Box Jumps:

– Intro/technique chat

– Find max height box jump (stay within your means)

B. 12min EMOM (4 sets) –

1 – :45 AMRAP Burpees

2 – :45 AMRAP Step-ups (on the box)

3 – :45 Russian KB swings

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