Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE








Posted on May 16, 2014

NorCal CrossFit May. 17th 2014


Britt gets her first Muscle Up! Congrats!

Happy Birthday Taz Barber!

Today is the one and only Taz Barber’s birthday, and in honor of this wonderful human being, I decided to post a delicious recipe for you all to enjoy. Because it is Taz’s birthday, today’s recipe in inspired by her all-time favorite food… skirt steak. And who can blame her? Happy birthday, Taz! The NorCal CrossFit community loves you and wishes you the best day ever.

I think you all (especially Pat) should take some time to make this meal for someone you love this weekend!

Simple Skirt Steak with Romesco Sauce (from PaleOMG)

Serves: 3-4


For the sauce:

1 red bell pepper

1 cup cherry tomatoes

½ cup whole, raw almonds

4 garlic cloves, peeled

¼ cup olive oil

1 tablespoon red wine vinegar

¼ teaspoon smoked paprika

¼ teaspoon salt

⅛ teaspoon cayenne pepper

For the rest of the dish:

1 tablespoon butter (or other fat such as coconut oil, etc.)

1 pound skirt steak

salt and pepper, to season the steak

bundle of asparagus, ends removed

2 cups cauliflower florets, steamed

2-3 tablespoons coconut milk

salt, to taste


Preheat oven to 375 degrees.

Turn on gas stove and place a red bell pepper over the flame, using tongs to rotate the pepper as it chars. Char on all sides of the pepper then set aside to cool. Once cooled, place under cold water, peel off the black skin and remove the stem and seeds. Set aside for later.

On a baking sheet lined with parchment paper, add cherry tomatoes, almonds, and garlic cloves. Place in oven and bake for 10 minutes, remove almonds from baking sheet then put the sheet back in the oven to roast for another 15 minutes.

Once tomatoes have roasted and slightly exploded, place the roasted red pepper, tomatoes, almonds, garlic cloves, and the rest of the ingredients for the sauce in a food processor and puree until smooth: about 30 seconds.

Place a large saute pan over medium-high heat. Add a tablespoon of butter to the pan. Once the pan is super hot, salt and pepper both sides of the steak and place the whole skirt steak in the pan. Let sear for about 5 minutes per side, or until steak is cooked to preference. Remove from pan, set on a cutting board and cover with foil to let rest.

In the same pan over medium heat, add asparagus and sprinkle with a bit of salt. Sauté for about 5-7 minutes.

While the asparagus cooks, place steamed cauliflower in a blendtec or food processor and puree until smooth, scraping the sides of the blender as needed. Add coconut milk and salt halfway through to help fully puree and smooth out the cauliflower.

Now for set up: Thinly slice the skirt steak against the grain. Plate the pureed cauliflower, asparagus stalks, and steak on a plate and top with a couple spoonfuls of romesco sauce.

YUM! Happy Saturday everyone, and HAPPY BIRTHDAY, TAZ!

- Coach Laura


‘Taz’ - It’s my birthday, enjoy!




2 legless rope climb (sub 4 MU instead if you have no rope)

4 Squat Cleans (200/135lbs)


16 KB swings (32/24kg)

32 Pullups

16 swings (32/24kg)


4 squat cleans (200/135lbs)

2 legless rope climbs

2 rope climb

4 Squat Cleans (185/105lbs)


16 KB swings (32/24 or 16kg)

32 Pullups (band)

16 swings (32/24 or 16kg)

8 HSPU (bands)

4 squat cleans (185/105lbs)

2 rope climbs

4 parallel ring rows

4 Squat Cleans (135/95/75/65lbs)

8 Heavy Press

16 KB swings (24/16/12kg)

24 Pullups (bands or ring row)

16 swings (24/16/12kg)

8 Heavy Press

4 squat cleans (135/95/75/65lbs)

4 parallel ring rows


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Summer Wrap up Challenge - Last Week!

HERE are your teams!

More Challenge info HERE

Even MORE info HERE