Friday – 160513

Friday – 160513


10 min to work up to a heavy single Snatch for the day
For time:
30 Snatches @ 50% of today’s heavy single


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

I got some wild caught Ahi Tuna in this week.  I used to work at a sushi spot back in Michigan, so I miss working with whole, fresh sides of fish.  This tuna looked surprisingly well (for Colorado); was a bright ruby red color, was firm and smelled fresh.  You can tell a lot by the color, smell and texture of your fish.  I did a very American traditional burger last week, so I went with something a little more exotic this week.  I’m guessing most of you have never heard of or eaten a kumquat before.  Make sure to try them before turning them into the marmalade; they’re sweet and sour.  The skins are the sweetest part and as we talked about before, it’s important to eat fruit that you can eat the skins.  The skin contains fiber that will slow the digestion of the sugars in the fruit, keeping your insulin from spiking (insulin spike=weight gain).  This recipe is quick, easy and fresh, took me about 30 minutes start to finish.  I would really love to hear some feedback on these recipes or some suggestions on recipes you would like to see me turn paleo.  Please feel free to email me.  Thanks.



Jamaican Jerk Seared Ahi Tuna, Spicy Kumquat Marmalade with Coconut Lime Quinoa

Kumquat Marmalade

IMG_43041½ cup of Kumquats cut into eighths (de-seeded to the best of your ability)

¼ cup of Water

¼ cup of Raw Honey

1 Diced Fresno Chili (remove stem and deseed)

1 pinch of Red Pepper Flakes

Using a small saucepot, add the sliced kumquats, water, honey, and diced chili.  Bring to a boil; while stirring add in a pinch of red pepper flake.  Lower the heat and let the contents simmer for about 20 to 25 minutes until thick and syrupy.

Coconut Lime Quinoa

½ Tbsp Minced Garlic

1 Tbsp Minced Ginger

½ Tbsp Unrefined Coconut Oil

1 13.5 oz Can Coconut Milk

½ cup Chicken Stock

1 cup Quinoa (I used Red Quinoa)

1½ Tbsp Dried Currents

½ Tbsp Dried Chives

½ Tbsp Coconut Aminos

¼ cup chopped Cilantro

½ Lime juiced (roughly 1 Tbsp)

1 tsp of Salt

In a small/medium saucepot, use the coconut oil to sweat the garlic and ginger down.  Pour in the coconut milk, chicken stock, quinoa and dried currents.  While stirring add in the dried chives, coconut Aminos, and salt. Bring the contents to a boil.  Now lower the heat to a simmer, cover with a lid, and let simmer for 15 minutes or until the Quinoa grains are translucent and the germ has spiraled out of each grain.  When the quinoa is finished cooking add in limejuice and cilantro.

Jamaican Jerk Seared Ahi Tuna

1 Tbsp Olive Oil

10 oz Raw Wild Caught Ahi Tuna

2 Tbsp Jamaican Jerk Seasoning (sugar free)

Clover Sprouts

IMG_4305Get a sautéed pan on high heat.  While waiting for your pan to heat up rub the Ahi Tuna with the Jamaican Jerk Seasoning.  Add the oil to the pan and follow with the seasoned Tuna.  Sear both sides of the Tuna for about 4 minutes, creating a blackened crust with a pink center.  Remove the fish from pan, and let rest for about 2 minutes before cutting.  Slice the tuna against the grain, so that it doesn’t fall apart on you.  Place the slices over the coconut quinoa, top with the kumquat marmalade and some fresh sprouts.  Always make sure to wash any sprouts really well; they can potentially carry bacteria.  Recipe should make enough for two portions depending on how much tuna you want.  I would recommend you buy two tuna steaks if feeding more than yourself.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef