Honey Sriracha Shrimp

Honey Sriracha Shrimp

Crossfit LTThe Crossfit LT IM Open is quickly approaching and if you forgot to sign up, that is ok! You can still participate and sign up if you are drafted. You won’t regret doing it.

With the Open coming up and all of the New Year’s Resolutions of eating healthier, it is even more important to keep your nutrition on point. The CrossFit Journal posted an article titled “Beyond Calories” that makes the great point of the traditional approach—“take in less than you expend”—is not sufficient to account for current levels of obesity and chronic disease.” The quality of the calories we intake are just as important as the amount.

Crossfit LTOur brains use food as a reward system. Food that tastes good gets a higher rating with our brain, making it easy to want cookies over a piece of fruit. Just keep that in mind when picking your meals and snacks. Try to pick things you like that are also good for you so you can reach those goals you are working so hard to reach.

Crossfit LTTime to talk about some food! Today’s recipe comes from Julie Baur’s website, This recipe is great when you are craving some Chinese food and is packed full of protein.

Recipe by Julie  Baur;


For garnish

  • fresh mint
  • green onions, chopped


  1. In a large saute pan over medium heat and add 2 tablespoons of ghee. Pat shrimp dry then sprinkle with salt. Once pan is hot, add all shrimp and cook for 2 minutes per side. Once cooked through, remove shrimp and set aside. To the pan, add coconut aminos, honey, and sriracha. Whisk together and turn heat up to medium-high heat. Bring to a low boil. This will take about 8 minutes or less. Once the sauce has reduced and coats the back of a spoon, add shrimp back to the pan with the sauce and toss to coat the shrimp in the sauce.
  2. Place rice in 2 bowls then add the shrimp and sauce to each bowl. Garnish with mint and green onions!

by Julie

Recipe Notes

The original recipe calls for cauliflower rice, but you could also just make white rice. The macro count does not include the cauliflower rice.

To make the cauliflower rice: Place a large saute pan over medium heat. Add 2 tablespoons of ghee then add cauliflower rice, garlic powder and salt. Cook for about 15 minutes, tossing to keep the cauliflower rice from browning too much.

Macro Breakdown*:
Number of Servings: 2
Per Serving:
Calories: 476
Fat: 13.7
Carbs: 76.6
Protein: 24.2

*To calculate the macro breakdown, you can use My Fitness Pal, add a Recipe and then scan all the items used and the amount/weight of each item used.

February Athlete of the Month – Travis Liversedge

February Athlete of the Month – Travis Liversedge

1. What brought you to CrossFit?

After my brain surgery, I needed something that would rehabilitate me quickly and get me into shape for an upcoming physical fitness test. I had heard people around base talk about and I had watch a few videos online of Rich Froning doing Grace, I thought that doesn’t look too bad (I was wrong).

2. What was your first impression?

My first workout was Linda and I did not think it was too bad although my clean form was horrible I was able to muscle it around pretty good. I came back to that gym a few days later and Fran was programmed…. I have never been so destroyed by any type of workout in my life also let me add it took me 8:57 to complete. I told myself after that I will never be back to that place again… We all know that is not true I could stop thinking about crossfit.

3. How has that changed?

I still love crossfit I believe that as an overall fitness program there is nothing that compares.

4. What was your first “Bright Spot”?

One of the first bright spots that I remember was the day that my snatch form just clicked and once that happened it was like every time I snatched, I PR’d.

5. What are you working on now?

I am also working on handstand walks and actually just finding more time to get in and get back to where I was not so long ago.

6. What’s your favorite CFLT memory?

My very first time at CFLT we did Kettlebell Annie (50,40,30,20,10 of KB swings, sit-ups, double unders). I remember that I was in great shape and I was going to crush this and make my mark on the gym. I was wrong El Tigre aka Chris D not only did the 2 pound KB but did GHD and was only a few seconds behind my finishing time. After we finished that WOD not only did everyone who was at that class gave me props on a great work but was talking a little S*#@ I knew this would be my gym.

Schedule your first class now