Friday – 160212


15 min to work up to a heavy 3 rep Back Squat
Note: Increase 10 lbs from last heavy 3 rep Back Squat if it was over 225 lbs, and 5 lbs if it was under. Compare to 151028, 151124, 151221, or 160119.


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

Well it was 65 degrees this week and I was cravin a taco.  So… I went for a recipe that gets me excited for summer, tacos and beer (not that I wont eat a taco or drink a beer in the middle of a blizzard).  This recipe is Paleo friendly and full of nutrients; cooked and raw.  This recipe may look like a lotta work but I promise it is super simple and totally worth it.  These recipes can go along way as well.  This simple pickle brine can be used to pickle just about anything; carrots, radishes, beans, cauliflower or even hard-boiled eggs!  I love pickled eggs; they make great snacks.  The Chimichurri recipe is super diverse and can be used for marinating meats and vegetables for grilling and will forever remind you of summer.  And with this flatbread recipe you can exchange the cumin and or chives for any other herbs or spices you would like.  They make great wraps for sandwiches or even just use them for scooping up your favorite dip.  With this dish, I just did some real simple honey roasted butternut squash.  You could do any sautéed or roasted vegetable with it.  For the squash, I peeled it, cleaned it, chunked up half of it, tossed it with a little oil, salt, pepper and honey, then roasted it at 375 for an hour.  These Chicken Chimi wraps are probably my favorite recipe thus far.  If you ever have any questions about a recipe, please feel free to email me.


Chicken Chimichurri salad W/ Coconut Flat bread

IMG_3976Quick Pickled Red Onions

1 Onion (cut into rings)

3 Bay Leaves

½ tsp Crush Red Pepper

½ Tbsp whole Coriander Seed

½ Tbsp whole Mustard Seed

2 cups Water

½ tsp Salt

1 cup Raw Apple Cider Vinegar

3 Tbsp Raw Honey (Local, Raw Honey can help with Allergies.)

Start by bringing the water to a boil in a small to medium, saucepot.  Once the water boils remove from the heat, throw in the cut red onion and stir breaking up the onion rings from each other.  By removing the pot from the heat the liquid slightly cools and doesn’t kill off the enzymes and good bacteria’s in the apple cider vinegar we are about to throw in.  Now stir in the honey and the apple cider vinegar.  Store in a container and refrigerate till morning.  Go ahead and try a slice of onion, this way you can experience how the flavor progresses over time.  It is going to make a huge difference if you can make your pickled onions the night before you serve this meal.  The cell walls on the onion will begin to break down from the heat and absorb all that love and flavor you put into your brine.  The longer you let them sit in the liquid (or brine) the tastier they will get.  They’re fast, easy and full of flavor.

IMG_3969Coconut Flat Bread

4 tsp Un-refined Coconut Oil (for the pan)

6 Egg Whites (or 6 Tbsp)

2 tsp Baking Powder

2 Tbsp sifted Coconut Flour

½ tsp cumin

1 Tbsp chopped Chives (fresh or dry)

1 Tbsp Nutritional Yeast Flakes, Optional (health food store, gives the cheese flavor)

Place the egg whites into a bowl and whip the piss out of em for 30 seconds.  Add in the rest of the ingredients and whisk again till the mixture is smooth without any lumps.  Next, place frying pan on medium heat (cast iron if you have it).  Once the pan is hot, add in a tsp of coconut oil and swirl it around the pan.  Then pour ¼ cup of the batter into the center of the pan and rotate it, attempting to make it round, like a large pancake, doesn’t have to be perfect though.  Immediately cover.  After about a minute the batter will begin to bubble and brown; like a pancake, that’s when you can flip it.  Let it cook for another 30 to 40 seconds on the other side and then remove it to cool.  Repeat, starting with the oil till there is no more batter.  Your batter should be about a cup and should give you 4 herbed flat breads.  When cooling, try to leave the most recently seared side sitting up towards the air; this leaves you with a somewhat crispy crust.


6 Scallions (remove the root at the bottom)

1 bunch Cilantro

1 handful Arugula

2 Limes juiced

1 Orange juiced (combine juices)

1 Tbsp Liquid Coconut Aminos, Optional (health food store, can substitute salt)

¼ cup Extra Virgin Olive Oil

¼ cup Water

2 cloves Garlic

¼ tsp crushed Red Pepper Flake

Throw all this shit in the blender and puree it till its smooth.  Should make about 2 cups.  You will have extra but this stuff is so good, so you may use it for other things.  Mix a small amount with more oil to create a vinaigrette for a salad, marinate or dip steak in it, or mix it with avocado to make a quick guacamole dip.

Spicy Chicken Rub (Optional)

¼ tsp Paprika

1 tsp dried basil

1 tsp dried Thyme

¼ tsp Red Pepper Flake

1 tsp Garlic powder

½ tsp ground Ginger

½ tsp ground Cumin

½ tsp ground Coriander

½ tsp Black Pepper

½ Tbsp Salt

Combine all ingredients to make for a pretty awesome rub, similar to taco seasoning but way better and GF.  Most taco seasonings come with wheat added in.

2 Chicken breast

1 cup Water or beer

½ Onion diced

2 tsp Olive Oil or Refined Coconut oil (for searing)

You may use either the rub recipe that I have provided above or you may simply salt and pepper the chicken breast.  Start with a sauté pan rippin hot.  Sear the chicken breast on both sides, looking for that golden brown color.  After you have seared both sides, “de-glaze” (or pour liquid) your pan with the water, toss in the onion, cover and place in the oven at 350 degrees for 40 minutes.  Every so often check to see if all the water has evaporated, if it does just add another ½ cup water…or beer.  After 40 minutes, remove and let cool.  Once the chicken is cooled, chop it or shred it, so you can assemble the Chicken Salad.

Chicken Chimichurri Salad

Cooked Chicken breast

1 Avocado (halved, seeded and diced)

1 Zucchini (cut like spaghetti, or use a peeler to cut ribbons)

½ tsp Salt or Liquid Coconut Aminos

1 handful Arugula

¼ cup Chimichurri

Combine all your hard work into a bowl and toss with your hands, kind of squeezing the avocado through your fingers to coat the rest of the ingredients.  Spoon the chicken salad into your already prepped Herbed Coconut flatbreads, serve and enjoy.  Makes four “tacos”, I figure that’s two servings.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

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