Friday – 160408

Friday – 160408


3 X 5 Bench Press
Note: Increase 5 lbs from last time.  If this is your first time, establish a weight that is moderately heavy for 3 sets of 5 but not a maximum effort.


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

This weeks recipe is a twist on an Italian favorite of mine.  Spaghetti alla Puttanesca, a very quick and easy sauce named after the fact that Italy’s “ladies of the night” made it quick between clients.  A first glance at the ingredients might scare you off if you’re not an adventurist with food, as it has olives, capers and anchovies in it.  I promise it’s worth a try.  I myself do not care for olives but recently Screen Shot 2016-04-07 at 3.32.43 PMhave been venturing out and found one that I really enjoy.  They’re called Castelvetrano’s; they’re a whole green olive, not brined or stuffed and there’s no added junk.  They naturally taste like butter and salt.  I also didn’t go with the traditional salt cured anchovies.  I used boquerones; a tender white anchovy packed in olive oil and vinegar.  Much sweeter and less offensive than a traditional salt cured brown anchovy.  Anchovies have a ton of health benefits; they are high in protein, vitamins, and minerals, also low in fat.  The main protein in the dish this week is known as a Bistro Tender or Teres Major.  It is an ultra lean steak from the shoulder (or chuck) of the cow located next to the Flat Iron Steak and the Chuck Eye Roast.  Most commonly found at any specialty meat market as it does take some skill in removing these cuts.  It makes for a great tenderloin substitute at half the price.  Super tasty and tender.

Zucchini Spaghetti Alla Puttanesca with marinated Teres Major

Teres marinade

1 tsp Olive Oil

1 Tbsp dried Chive

1 tsp dried Thyme

8 oz Teres Major (also known as Chuck tender or bistro tender)

Truthfully, you may use any cut of steak you desire and or chicken.  Marinate the steak for at least an hour or up to the night prior to cooking.

IMG_4186Puttanesca Sauce

4 each Vine Ripened Tomatoes diced (or a 10oz can stewed tomatoes will also work)

¼ cup Parsley (removed from the stem and chopped)

3 Garlic Cloves minced or thin shaven

¼ cup diced Onion

½ a lemon juiced

IMG_41873 or 4 sticks of Thyme cleaned and chopped

5 Castelvetrano Olives (they do contain a pit, so you’ll have to cut around them)

1 Tbsp Capers

5 boquerones rough chopped  (white anchovies)

1 handful, rough chopped Spinach

1 tsp dried Oregano

2 Tbsp Balsamic Vin

1 Tbsp Olive oil

1 tsp Salt

½ tsp Black Pepper

Using a medium sized saucepot and with the heat on low begin sweating the onion in the olive oil till soft and translucent then add the garlic.  Continue to cook for about another minute before adding in the chopped anchovies.  Now you may add in the tomatoes, balsamic vinegar and lemon juice, turn the heat up to let simmer for 10 minutes, stirring every once in a while. Then add in parsley, thyme, oregano, olives and capers.  Let simmer for another 2 minutes, shut off the heat, stir in chopped spinach and season with salt and pepper.

The Final Touch

1 ½ Zucchini cut into pasta

Marinated Teres Major

Puttanesca sauce

1 Tbsp Olive Oil

1 tsp salt

½ tsp black pepper

Start by cutting the zucchini into pasta like shapes.  I’ve talked about using a Asian Mandoline for this before (that’s what I used) you can also use a regular ole peeler; just do long thin strips of the zucchini.  Set it aside.  Season the steak with the salt and pepper.  Get a sauté pan on high heat for 25 seconds, add in oil then immediately throw the steak in.  Sear both sides for about 2-3 minutes (turn the heat down).  This is where everyone is different.  I like my steak mid rare to medium.  You might wanna cook the shit out of yours (that’s gross!).  I won’t judge though 😉  When the steak is cooked to your desired doneness, remove it from the pan and let it rest on the cutting board.  Using the same hot pan, throw in your zucchini pasta and sauté for 30 to 40 seconds before adding in ¾ of your sauce and couple Tbsp of water (just to thin it out a bit).  Taste it and add salt if you please.  Put it on a plate then add the remaining sauce on top.  The steak should be ready to slice and place over the pasta.  Should be two large portions here or three smaller portions.  Enjoy!!

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

[email protected]