Saturday 170506

Working in teams of 2, as many rounds as possible in 20 minutes of:
50′ DB front rack walking lunge, 40#(25#)
50′ DB farmer’s carry, same weight used for lunge
200m Run
*Partners alternate complete rounds.

Post rounds to BTWB

 

PaleoNick

 

The Crossfit Kitchen is a great resource for recipes when looking for ways to spice up your palette. This savory dish from Nick Massie is perfect for a warm comfort food fix. You can watch the full video here along with the original article from the CrossFit Journal. 

Ingredients

  • 16 oz. wild shrimp, peeled, deveined and sliced in half
  • 3 oz. Italian sausage
  • 2 c. tomato puree
  • 1 c. light coconut milk
  • 3 zucchini, rinsed and cut into noodle-like strips
  • 3 yellow squashes, rinsed and cut into noodle-like strips
  • 1 oz. basil chiffonade, saving two basil leaves for garnish
  • 7 cloves garlic, smashed and minced
  • Olive oil, as needed
  • Kosher salt, to taste
  • Black pepper, to taste  

Directions:

  1. Heat a cast-iron skillet over medium-high heat.
  2. Add 1 tsp. of olive oil and all the garlic to the pan. Cook until the outer edges of garlic become golden brown.
  3. Reduce the heat to medium-low and add the sausage to the pan, breaking it into small chunks.
  4. Stir garlic and sausage together, add the zucchini and yellow squash, and fold all ingredients together. Turn heat to medium-high and continue to cook for 3-4 minutes.
  5. Add the tomato puree and coconut milk and stir to incorporate. Bring to a simmer, fold in the shrimp and cook for 60 seconds.
  6. Cut the heat, taste the sauce, and adjust seasoning to your liking using kosher salt and black pepper.
  7. Transfer to a plate, garnish with basil leaves and enjoy!
  8. You can also portion this out and refrigerate for up to 5 days or freeze for up to 6 months.

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