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Friday January 19, 2017, CrossFit Stapleton – Denver, CO

18
Jan

Friday January 19, 2017, CrossFit Stapleton – Denver, CO

FREE RECIPE!!!

Honey Mustard Chicken & Bacon Chopped Salad

Ingredients

Dressing / Marinade –

1/3C honey

3T whole grain mustard

2T Dijon mustard

2T EVOO

2T Apple cider vinegar

3 cloves garlic (peeled & minced)

Salt/Pepper

4 chicken thighs (bone in / skin on)

For Salad –

1/2# bacon (baked crisp / broken into baby bits)

1 head Romaine (washed / chopped)

1C cherry tomatoes (halved)

1 large avocado (pit removed/sliced thin)

1/2C frozen corn kernels

1/4 red onion (& peeled sliced thin)

Directions:

Bake bacon to your liking (I do 15 minutes on a foil lined sheet at 400F). Set aside to cool and save 1-2T of fat for cooking the chicken.

Whisk marinade ingredients together well in a small blow.

Pour half the marinade into a gallon ziplock bag and add the chicken. Massage marinate

into chicken.

Place in the fridge and marinate at least 30 minutes – and up to 4 days!

Refrigerate the reserved untouched marinade to use as a dressing in an airtight

container.

When you are ready to cook the chicken.

Heat 1-2T bacon fat in a large pan (or grill pan) over medium-high heat.

One the oil is hot – add the chicken. Sear thighs on each side until golden brown, crispy

and cooked through – about 4-6 minutes per side. Remove from pan and set aside to

cool (on a plate or cutting board) for later!

Prep salad by tossing together chopped romaine, tomatoes, avocado slices, corn, onion,

and chicken together!

Whisk 2 tablespoons of water into the remaining untouched marinate (to create a

dressing) and toss to your liking in the salad.

Top with crispy bacon, season with a pinch of salt and pepper – if desired – and enjoy!

 

 

 

 

 

 

CROSSFIT CLASSES:

Performance-

A. Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

 

B. Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)

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

Fitness-

A. Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

:60 DU attempts

10 Seated DB Presses

Rest 5 minutes, and when the running clock reaches 20:00…

 

B. Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Wall Ball Shots

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

BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 20 minutes of:

600 Meter Run

30 Double Unders

10 Handstand Push-Ups (or L-Seated DB Presses)

Rest 5 minutes, and when the running clock reaches 25:00…

 

B. Complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

20 Air Squats

10 Perfect Push-Ups

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