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Thursday February 8, 2018, CrossFit Stapleton – Denver, CO

7
Feb

Thursday February 8, 2018, CrossFit Stapleton – Denver, CO

Free Recipe!!!

Quinoa-Rice, Kale & Avocado Bowl w/ Kimchi & A Fried Egg

Ingredients:

• 1C brown rice (cooked)
• 1C dry quinoa (cooked)
• 3T coconut aminos (or soy sauce)
• 2” fresh ginger (peeled & grated)
• 1T rice vinegar
• 1/4C EVOO
• 3T sesame oil
• 1 head dino (lactinato) kale (ribbed & shredded into ribbons)

• 4-8 eggs (fried the morning of)
• 1 avocado (sliced the morning of)
• 1 C kimchi + 2T liquid (kimchi drained & coarsely chopped)

Directions:

Set oven to 400F.

Cook rice and quinoa separately, according to their package instructions.

In a small bowl, whisk together aminos (soy sauce), ginger, vinegar, kimchi liquid, EVOO,

and 2T sesame oil.

Spread kale over a large foil line sheet pan, drizzle a 1T sesame oil and season with a pinch

of salt and pepper. Place in the oven to cook until just browned – about 10-15 minutes

(check frequently!).

Combine cooked quinoa and rice together in a large bowl. Add in 1/2 soy ginger ‘sauce’ and

toss well. Taste and season with salt/pepper if necessary.

To serve – place a scoop of seasoned quinoa-rice in a bow, and top with a small handful of

roasted kale, a freshly fried egg or two, a few slices of avocado and about 1/4 of chopped

kimchi!

Add more ‘dressing’ to your liking!

Enjoy!

Get More Recipes Ideas & Nutrition Coaching HERE

CROSSFIT CLASSES: 

Performance- 

A. Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

– Go as heavy as possible!

 

B. Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

 

C. For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(pull-up bar 6-10″ above standing reach)

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Fitness-

A. Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 5 reps

– Go as heavy as possible!

 

B. Every two minutes, for 8 minutes (4 sets) of:

Push Press x 5 reps

 

C. For time:

30 Calories of Assault Bike

20 Burpees

20 Ring Rows

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

Bumper’s ClubTBD

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

BOOTCAMP RX CLASS:

A. 3 Rounds – For time:

20 DB Push Press

20 Burpees

20 DB Push-UPs

20 Mountain Climbers

 

B. 8min AMRAP: 

10 Kcals – Rowing Machine

20 Stick Jumps

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