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Thursday August 16, 2018, CrossFit Stapleton – Denver, CO

15
Aug

Thursday August 16, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!

Curried Roasted Summer Salad

Ingredients:
1 head cauliflower (rough chopped into florets)
1 head curly kale (ribbed / torn into large ‘hunks’)
1 can garbanzo beans (drained/rinsed)
1 red bell pepper (seeded & sliced thin)
3T EVOO
2T yellow curry powder
1T turmeric
2t salt
1t pepper
1/2C currants
1 lemon (juiced)
1/4C cilantro (leaves minced fine)
6 scallions (sliced thin – butts removed)
1/2C pumpkin seeds (roasted/salted)
Directions:
1. Set oven to 400F.
2. Toss cauliflower, kale, beans and peppers in a large mixing bowl with EVOO until well
coated.
3. Then add the curry powder, turmeric, salt, and pepper to the bowl and toss until well
combined.
4. Line a rimmed baking sheet with foil and spread ‘curried’ veggies in one even layer on the
foil lined pan.
5. Place pan in the oven and roast 25-30 minutes (tossing veggies ones after about 15
minutes) – until they are tender on the inside and crisp on the outer edges.
6. Remove from the oven and place BACK into the mixing bowl.
7. Add in currants, lemon juice, cilantro, scallions and pumpkin seeds and toss once again. 8. Taste, season with salt/pepper if necessary and then serve immediately!
9. Enjoy.

CROSSFIT CLASSES:

Performance-

A. Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 seconds
Dumbbell Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes

 

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

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Fitness-

A. Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
Rest 30 seconds
Body Weight Death March x 20 reps @ 3011
Rest 30 seconds
Supinated-Grip Ring Rows x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 minutes

 

B. Complete as many rounds and reps as possible in 12 minutes of:
:30 Double-UnderAttempts
30 Russian Kettlebell Swings
20 Bowlers Lunges (or assisted pistols)

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. 3 Rounds:

10 Ring Push Up

30 second/side Dumbbell Side Plank (Dumbbell in top arm)

10 Goblet Squat (Heavy KB)

6 Strict HSPU w/ 4 second pause at top

 

B. For Time:

50-40-30-20-10

Double Unders

Ball Slams

 

C. Booty Burn Out – 3 Rounds:

30 Banded Hip Abductions while Leaning Back

30 Banded Hip Abductions while Sitting Straight Up

30 Banded Hip Abductions while Leaning Forward

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