Mince Kebabs with Satay Sauce

Ingredients:
500g mince meat, beef or lamb
1 white onion, grated
2 garlic cloves, finely grated
½ tsp ground ginger
1tsp chilli flakes
1tbs olive oil
2tsp curry powder
½ tsp turmeric

Satay Sauce:
1 small white onion, grated
2 garlic cloves, grated
1tbs oil
¼ cup almond butter
¼ cup coconut cream
1tbs soy sauce (optional)
Chilli flakes

Prep:

Pre-heat a grill to medium heat.

Place all kebab ingredients into a medium size mixing bowl, combine well.

Roll mixture into small sausage shapes, thread onto a skewers and place on grill for 5-6 minutes or until cooked through.

To make the almond sauce, place the oil, onion and garlic into a pan and fry on low heat for 5 minutes or until slightly browned.

Add almond butter, coconut cream and soy sauce, stir consistently until thickened. Remove from heat and stir in a desired amount of chilli flakes. Leave to cool slightly and remove excess oil.

To serve, place kebabs on some salad leaves and spoon satay sauce over the top.

Bought too many tomatoes and avocados?

Breakfast – Spinach and egg white omelet with roasted tomatoes

Snack – Avocado rolls (chopped avocado w/ your choice of added veggies dressed with lemon juice wrapped in lettuce)

Dinner – Pan-Seared scallops with roasted tomatoes and fresh basil
desired (recommended: Mashed or pan-fried slices)

Orange-Glazed Salmon Fillets with Rosemary over Sweet Potato

Yield: 4 servings

Ingredients:
4 6oz salmon fillets
Ground black pepper
cooking spray (evo in spray bottle)
2 tbsp minced shallots
½ tsp chopped fresh rosemary
¾ cup fresh squeezed orange juice (~2 oranges)
1 tbsp organic honey (thinned like maple syrup)

Prep:

1. Cook fillets on skillet over medium-high heat for ~2 min on each side or until desired doneness. Remove from pan.
2. Saute’ shallots in the skillet ~30 seconds. Add juice and honey, cook ~1 min. Return fillets to pan, cooking ~ 1 min on each side.
3. Plate over sweet potatoes cooked as desired (recommended: Mashed or pan-fried slices)

Lime Zest Chicken w/ Avocado Salsa

Yield: 4 servings

Ingredients:
2 tbsp minced fresh cilantro
2 ½ tbsp fresh lime juice
1 ½ tbsp EVO
4 (6 oz chicken breast)
cooking spray (EVO in a spray bottle)

Salsa
1 cup chopped plum tomato
2 tbsp finely chopped onion
2 tbsp fresh lime juice
ground pepper
1 avocado, peeled and chopped

Prep:
Combine cilantro, lime juice and EVO in a bowl to marinate chicken breasts. Marinade ~3 min. Heat and spray a grill pan (for those beautiful grill marks) or a sauté pan. Cook chicken ~6 min on each side or until done.  Plate and cover with about ¼ cup salsa.

"Jonny Boi"

50 Sit ups
21 Strict Pull Ups
21 Push Press 95#/65#
400m Run
15 Strict Pull Ups
15 Push Press 115#/85#
8oom Run
9 Strict Pull Ups
9 Push Press 135#/105#
1 Mile Run
50 Sit Ups

FOR TIME!

The Hopper Challenge!

CHALLENGE YOURSELF WITH THE UNEXPECTED!

We train for the unknown and the unknowable. What better way to test our training than a Hopper Challenge. Here’s how it will work:

We will place 21 different WODs into the “Hopper”. Saturday February 6th we will spin the hopper and select one WOD. From 8-10am we will run heats of the selected WOD. Your goal is to do your best on the WOD selected. We will be scaling the WOD for beginner, intermediate and advanced so all levels are encouraged to participate.

21 days later we will redo the selected WOD. Saturday February 27th from 8-10am will be the “Hopper Challenge” Finals. You will have had 21 days to train crossfit style and see how much you have improved on the surprise WOD.

Prizes will be awarded for most improvement in Male and Female categories as well as fastest time/best score for the beginner, intermediate and advanced categories depending on the WOD selected. Prizes will be a free upgrade to unlimited training for 1 month and for our already unlimited folks you get your choice of some pro-shop merchandise or an extra private skill lesson.

This is the perfect way to test your skills and hit it hard going into the second month of 2010!

Only $21 to participate.
Sign up in the gym to reserve your spot!

Here is a video on the 2007 CrossFit Games Hopper WOD:

"Fury"

Warm up
Burgener  warm up
1-3 Dip shrug
4-6 Elbows high & outside
7-9 Clean
10-12 Front squat
13-15 Push press
16-18 Push jerk
19-21 Split jerk
Work
20x Box jumps
20x Kettle bell swings
20x Pull ups
5x rounds
Skill
3x Power cleans
3x Front squats
3x Press
3x rounds

The Next Level

Please welcome  the next level of our  CrossFit Scottsdale students. Chris T and his son David our 1st Level I CrossFit kid. Ilana and Carolina. Bob and Ted. Chris Foli, Jeff Zuhl, “Sarge”. Jill and Kerri. Paul and his dad Rodger. The “shirtless” Brady, Barry, Mark and Sara “ROAR”. Thank you to all the Coaches tonight and fellow “White bandits”  especially our judges who kept everyone to our schools standards on the Level I test:  “Some reps were called short, most were complete. Some were ugly some were sweet” Level testing is every 60 days. The next Level II test will be in February. Level I in April. Please congratulate these guys when you see them in class. They earned it.

Coach

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What do you bench press?

What do you bench press? Who cares! Seriously. One of the most nonfunctional of all the strength lifts we do in real life application. Unless your a mechanic and a small VW beetle falls on your chest and you need to push it off. Seriously… I use to be proud of my 1x rep max bench (#315) . Now I don’t know what it is. So today we are going to pull out the bench and test ourselves.
Warm up
30 Jumping pull ups
10 Knees to elbows
Inch worm
3x
Work
Bench press  to failure 155/#65
Row 500 meters
Double unders the # of reps you did on bench press.
Example 21 bench= 21 double unders
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