Friday – 160318

Friday Night Lights


5 X 3 Halting Snatch Grip Deadlift – Heaviest Possible
Note: Pause 2 seconds at each of the following positions: 2″ below the knee and mid thigh.  Rest 2 minutes between sets.


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

I Had an abundance of romaine lettuce left at work this week that I couldn’t let go bad but didn’t wanna disappoint you with some lame ass salad.  This is a man’s salad… and it’s packed with nutrients and flavor.  I was craving fish and dying to grill something.  The quality of fresh, wild-caught fish is so great over farm-raised fish and swordfish is a great source of niacin, selenium, zinc and vitamin B12.  Bright red bloodlines in the meat shows freshness.  Avoid grey, extra stinky or slimy fish, its gross. is a great reference for a breakdown of quality standards and nutritional facts for tons of sustainable, quality fish.  Check it out, you might learn something.

Grilled Romaine Salad w/ Blackened wild caught Swordfish and Grilled Tomato Dressing

IMG_4111Vegetable prep

4 small Beets (remove beet greens, wash them and save em for your next salad)

4 Radishes (remove rasish greens, wash them and save em for your next salad)

1 bunch of Green Onions (like 6-8)

2 Roma Tomatoes

1 tsp Salt

¼ tsp Black Pepper

1 tsp olive oil

Start your grill and let it get extremely hot.  Temp on mine read 500 degrees. Put all veggies in a bowl and toss with olive oil, salt and pepper.  Put all the veggies on the grill, continually checking and turning them.  The green onions will cook the fastest, about 8 minutes.  Lightly char the green onions on both sides and then pull them off the grill leaving the remainder of the veggies.  Cover the grill.  The tomatoes will come off next but we want a hard char on them; about 15 minutes.  Pull the tomatoes and set aside with the charred green onions.  Cover the grill and turn the heat down to medium, leaving the radishes and the beets to cook longer, about 30 minutes (should be fork tender). In the meantime make the grilled tomato dressing.  When radishes and beets are finished, (turn the grill onto high and cover so its ready for swordfish) put into a bowl and cover with plastic for 5 minutes.  This makes peeling the beets easier and insures the radishes finish cooking through.  Take a towel in the palm of your hand, then the beet in the towel and wipe the skin off.  Should peel right off.  Cut the peeled beets and radishes into quarters and set aside until you assemble the salad.

IMG_4116Grilled Tomato Dressing

1 bunch Green Onion (already grilled)

2 Roma Tomatoes (already grilled)

½ Lemon juiced

3 tsp Cultured Coconut Milk

1 handful Cilantro

1 tsp salt

Throw it all in the blender and blend till smooth.  Leave on the counter to let cool.

 Blackened Sword Fish and Salad Assemble

IMG_411012oz Wild Caught Sword Fish (cut in half)

Blackening seasoning

½ tsp olive oil

1 head Romaine (cut in half)

½ avocado sliced (sprinkle with little salt)

Lightly oil, salt and pepper the cut side of the romaine.  Set aside.

Smother the two Swordfish steaks with blackening seasoning and olive oil.  Place on the extremely hot grill.  Fish cooks fast, so stay with it.  I personally like my Swordfish cooked medium.  Should take about 6 to 8 minutes on each side.  As your fish finishes, place the romaine on the other side of the grill, cut side down, and lightly color.

Assembling the Salad

I suggest chopping the romaine after grilling (I did not, so I had to eat it with a steak knife and was kind of a pain in the ass but looked cool).  Toss the cut romaine with the beets, radishes and dressing.  Place on a plate then top with the swordfish and sliced avocado.  Makes two huge salads

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

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