190416 - Recipe Tuesday - Korean Beef

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Ingredients

  • Diced shallots (about 1)

  • 2 inches fresh ginger, peeled and grated on a microplane

  • 1 tablespoon Sesame Oil

  • 2 pounds ground beef

  • 1 teaspoon red pepper flakes

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1/2 teaspoon salt

  • 1/2 cup coconut aminos

  • 2 tbsp Fish Sauce

  • Some rice (Cauliflower rice is a great low carb option or put it over a bed of lettuce or ZOODLES!)

  • Green onions to top it off

Optional yum yum sauce:

  • 1/4 cup mayo (I like the avocado kind)

  • 1 tbsp Sriracha

Instructions

  1. Start by preparing rice to have it ready. If serving with cauliflower rice, wait until the beef is almost done as it only takes a few minutes to cook.

  2. Dice shallot and grate ginger to have it ready.

  3. Heat a large skillet over medium-high heat and add sesame oil. Once hot, add in ground beef. Break the beef up into small bits.

  4. Add the shallot, ginger, red pepper, garlic powder, onion powder and salt and mix with the beef. Continue cooking, stirring occasionally, until the meat is browned and developing some crispy bits, about 8 minutes.

  5. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.

  6. If you are making the optional sauce, mix the mayo and hot sauce in a small bowl. 

  7. Serve beef in a bowl over a bed of greens with rice or cauliflower rice. Top with optional sauce and enjoy.

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QOTD: What is the worst gift you’ve ever received?

WARM-UP
200m run/row/ski
20 anchored leg raises
10 inchworm
5 rope pulls

MOBILIZATION
Lacrosse ball hell
Lacrosse ball calf/ankle mobilization

STRENGTH: WENDLER PRESS!
10 EB press to warm up
5, 5, 5+

COACH PREP
Demo climbing practices, scaling options (rope pulls, pull-ups, KB rope pull)
Rope climbers: practice 1 climb
Find scaling option
Go over all run distances (where to turn around)


WOD (8 – 15 mins):
For time:
400m run
1 rope climb
200m run
2 rope climbs
100m run
3 rope climbs
50m run
4 rope climbs

Goals: Really sprint on those runs! Go FAST! Under 10 mins total to finish!

ALTERNATE (bad weather/if this just is a better workout):

25 box jumps
1 rope climb
20 box jumps
2 rope climbs
15 box jumps
3 rope climbs
10 box jumps
4 rope climbs