Friday – 160429

Friday – 160429


15 min to establish a 3RM Overhead Squat


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 – HAPPY BIRTHDAY CHEF!!!


Well I got a sinus infection, so this weeks recipe was about quick, easy and trying to clear my sinuses out with some heat.  There are tons of raw veggies in this dish, so it’s full of nutrients, and flavor.  Curry always helps me clear out my sinuses but there are different levels of heat.  I personally like to sweat when I eat.  That green chili from last week would have also worked great but unfortunately I already ate it all.  Still curious to know how it stands against Soloman’s wife’s green chili.  Hope you enjoy it.  Should be about 2 servings.  If you have left over tzatziki, save it, it would work great as a salad dressing.


Pan Seared Chicken Thigh w/ Coconut Lime Tzatziki and Curried Cauliflower Salad

Curried Dressing

2 Tbsp Apple Cider Vinegar

½ Tbsp Raw Honey

2½ tsp Curry Powder

¼ tsp salt

Couple flakes of red pepper flake (optional)

Fresh ground black pepper to taste

¼ cup Olive oil or melted Coconut Oil

In a small bowl combine all the ingredients except the oil.  Drizzle the oil in slowly as you whisk to create a emulsification.  Set the dressing aside.


Cauliflower Salad

1 head of Cauliflower cleaned and trimmed (I got green cauliflower)

2 Tbsp Kosher Salt

4 cups Water

¼ cup Pine Nuts, Toasted (throw em in a sauté pan and put some color on them)

¼ cup Raw Sunflower Seeds

¼ cup Dried Un-Sweetened Currents

½ cup Chopped Green Onion

¼ cup Chopped Cilantro

Bring the water and salt to a boil in a medium saucepot.  Blanch the Cauliflower for 2 minutes.  Strain the cauliflower off and put it in a medium sized bowl with the remaining ingredients.  Toss with the curry dressing.  Taste for additional salt and pepper and let cool.


Coconut Lime Tzatziki

½ cup Cultured Plain Coconut

½ a Cucumber, peeled and deseeded

¼ cup Chopped Cilantro

½ Lime Juiced (roughly 2 Tbsp)

1 Clove Garlic

1 tsp Salt

Combine all ingredients in a blender and blend till smooth.


Pan Seared Chicken Thigh

12-16 oz of boneless, Skinless Chicken Thighs (can you breast)

2 Tbsp Dried Chives

1 tsp Red Pepper Flake

2 tsp Salt

1 tsp Black Pepper

1 Tbsp Refined Coconut Oil or Olive Oil

Get a sauté pan rippin hot, then turn down the heat to medium high.  Season and rub down the chicken with the spices.  Pour the oil in the hot pan, following with the seasoned chicken thigh.  Sear both sides 7-10 minutes or until chicken is completely cooked through.  Place the chicken over the salad and then drizzle the tzatziki over the seared chicken thighs.