Warm-up: 500m Row, Foam Roll T-Spine/ Quads, 25 Dislocates, 10 Behind-the-neck Press (45/25), Chest Opener/ Lat Stretch (30 seconds each), 10 Push-Ups
Overhead Squat: 15RM
MetCon – Half Angie:
50 reps each in order
If you haven’t heard, this Saturday Coach CBo is running an O-lifting class at 11AM. I’m not sure how long it will last, but definitely not over an hour. This is going to be something that occurs most Saturdays, so only 7 people per class are allotted. If you are interested sign-ups are on the board.
Secondly, if you want to purchase a Death Days shirt please note that on the board as well. We are only ordering a set number (for those who came all 5 days and those who want to buy one). If your name is not on the board by the end of the week then you will not be ordered one unless you’ve given notice.
Lastly, are you interested in a 12 noon CrossFit class? If you are please vote for that on the board too.
Enjoy the Paleo recipe,
<3 Coach Miss J
Sesame Chicken and “Rice” with Fiery Ginger and Chile Sauce
1 whole chicken
1 teaspoon sea salt
2 cloves peeled garlic
4 slices ginger
4 whole scallions
2 tablespoons dark sesame oil, or more to taste
2-3 cups cauliflower rice (cauliflower grated in the food processor)
2 tablespoons coconut oil
5 peeled and minced shallots
5 peeled and minced garlic cloves
1/2 teaspoon salt
2 fresh Thai chilies, with seeds removed
3 tablespoons peeled and finely chopped ginger
3 tablespoons peeled and finely chopped shallot
3 tablespoons peeled and finely chopped garlic
3 to 4 teaspoons lime juice
1 teaspoon apple cider vinegar
1/2 teaspoon salt
To prepare the chicken, wash and remove innards. Rub the chicken with salt. Crush garlic and ginger slightly with the flat of a knife and stuff the inside of the chicken with garlic, ginger and scallions.
Bring 12 cups of water (or enough to just cover the chicken) to a boil in a large pot. Add the chicken with breast side down. Simmer covered for 15- 20 minutes then turn the chicken and simmer for another 15 to 20 minutes until done.
Remove chicken, draining any liquid back into the pot and reserving the stock. Plunge the chicken into ice water.
After 5 minutes, remove and drain the chicken, then rub with sesame oil and let cool to room temperature.
Prepare the sauce by blending chiles, shallots, garlic and ginger in a food processor until a paste.
Transfer into a bowl and stir in 1/2 cup of the reserved chicken stock while it’s still boiling hot. Add lime juice, vinegar and salt. Stir to combine and let sit while preparing the rest of the meal.
To make the cauliflower rice, process about 1/2 of a medium sized head of cauliflower in a food processor until the texture is rice like. Heat coconut oil in a saucepan. Once hot, add shallots and garlic and stir-fry until fragrant and soft. Add cauliflower rice and stir-fry another 3 to 4 minutes. Add salt and 3 cups of the reserved chicken broth. Bring to a boil over high heat. Boil until the liquid evaporates to the level of the rice and steam holes appear. Turn heat to low and simmer for 30-40 minutes until liquid is absorbed.
Chop chicken into bite size pieces. If you have a sharp knife or cleaver you can just chop up the meat up with the bones. Add salt and more sesame oil if desired. Serve over the top of the cauliflower rice and garnish with tomatoes, cucumbers and parsley. Drizzle the chile sauce on top.