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Wed Mar 7, 2018

OTM x 10 - Build from 60% Odd - 3 Position Clean Even - 3 Push Jerks

12 Min AMRAP 5 Power Clean (185/125) 15 HSPU or Push ups 45 DU's



By Coach Courtney, RD

What Is a Poke Bowl, Anyway? Poke means “to slice or cut” in Hawaiian and refers to chunks of raw, marinated fish which is then tossed over rice and topped with vegetables and umami flavored sauces. But you don't have to keep it traditional! Just use the theme of the recipe to customize it to your flavor preference. Some ideas:

Carbs: Most bowls start with a base layer of white rice. I prepared the dish with Green Giant's cauliflower rice instead!

Protein: The classic recipe calls for sushi-grade ahi tuna. But you can choose any fish you like such as shrimp, crab, or salmon. You could even keep it vegetarian with edamame as the protein source. I used a convenience item called "Can't Mess It Up" salmon which came with a cilantro sauce to drizzle over the bowl. But I have also made it with sushi-grade tuna from Charlie's Seafood in Saskatoon.

Fats: Avocado is the traditional fat source. Chopped nuts or an oil based sauce (like sesame oil!) would also be great.

Vegetables: My bowl included cauliflower rice, carrots, bean sprouts, snap peas, mushrooms, peppers, cucumber, and green onion. Choose your favorites!

Dressing: Salty umami sauces are often made with soy sauce, sesame oil, rice vinegar, and fresh lemon juice. I kept my bowl simple with the dressing that came from the ready-made salmon I purchased. Try adding hot sauce, wasabi, pickled ginger, soy sauce or tamari, and sesame seeds for garnish!

I've included the exact meal I prepared but remember this meal is completely customizable to your personal preferences or goals. Add more rice for higher carb, switch up the protein, or adjust the portion of avocado! Perhaps try the classic of white rice, avocado, sushi-grade ahi-tuna, and a few veggies.


  • 2 cups Green Giant's Cauliflower Rice, sauteed

  • 1/4 cup (50g) each of mushrooms, carrots, snap peas, bell peppers, bean sprouts, and cucumber

  • 1/2 small avocado (50g)

  • 5 ounces (150g) "Can't Mess it Up Salmon" in Teriyaki Cilantro Lime

  • Green onion garnish

  • Soy sauce to taste


  1. Add the cauliflower rice (or regular white rice) to a bowl

  2. Top with your favorite veggies and avocado

  3. Add your protein (I used the "Can't Mess It Up Salmon" that came with sauce)

  4. Season with soy sauce or tamari, hot sauce, salt, sesame seeds, or a homemade dressing (try sesame oil, lime juice, soy sauce, and rice vinegar)

Yields: 1 serving

Nutrition Facts

Calories: 440

Carbohydrates: 51g

Fibre: 13g

Protein: 34g

Fat: 14g

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