Call Us: (720) 443-3962 | Login

Thursday July 12, 2018, CrossFit Stapleton – Denver, CO

11
Jul

Thursday July 12, 2018, CrossFit Stapleton – Denver, CO

Free Recipe of the Week!!

Sheet Pan Roasted Veggie ‘Buddha’ Bowl w/ Mint-Tahini Dressing

Ingredients:

For the Veggies –

1 sweet potato (skin on // sliced into 1/4-inch rounds)

3 carrots (halved & sliced into 1/4” thick rounds)
2 purple beets (peeled & sliced into 1/4” thick rounds)

6 radishes (quartered)

4T EVOO
2t coriander (divided)
1 red pepper (thinly sliced)
1 cup broccolini (roughly chopped)
1/2# broccolini (sliced thin)
1/2C red cabbage (ribbed & sliced thin)

Dressing –
1 lemon (juiced)
2T tahini
1/3C EVOO
1T mint

Toppings –
2T hemp seeds
1 avocado (sliced this for serving)

Directions:

1. Line TWO separate baking sheets each with foil and set oven to 400F.

 

2. Toss sweet potato, carrots, beets and radishes together in a large mixing bowl along with

2T EVOO, 1t coriander powder and a generous pinch of salt and pepper.

 

3. Place seasoned potato-beet mix in a single layer on one of the prepped sheet pans and

roast, tossing veggies around every 8 minutes or so – for 30-35 minutes.

 

4. In that same bowl (don’t worry about rinsing it!) toss together the remaining veggies,

MINUS the cabbage, and the remaining coriander, 2T EVOO and a pinch of salt and

pepper.

 

5. Place seasoned pepper-broccoli mix in a single layer on one of the prepped sheet pans and

roast, tossing veggies around every 8 minutes or so – for 20-25 minutes.

6. Once the root veggies are tender on in inside and crisp on the outside and the pepper-

broccoli mix is crisp remove from the oven.

 

7. While the veggies are cooking prep the dressing by blending all ‘dressing’ ingredients in a

belter until smooth. Store this in the fridge in an air tight container until you are ready to use

it.

 

8. To serve – place a handful of shredded cabbage in a bowl and dress with 1T of tahini

dressing, top cabbage with BOTH roasted veggie pan options (about 1/2C of each) and top

with 2t hemp seeds and a few avocado slices.

 

9. Enjoy!

 

CROSSFIT CLASSES: 

Performance- 

A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B. Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)

———————————————————————————————————————

Fitness-

A. Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Partner assists to learn balance points and accumulate time upside down in Handstand Hold
Station 3 – Ring Muscle-Up Progressional Work – work on developmental skills for achieving your first muscle-up.

B. Three rounds for time of:
800 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)

———————————————————————————————————————

Bumper’s ClubTBD

———————————————————————————————————————

BOOTCAMP RX CLASS:

4 Rounds – 20 minutes

10 Deficit KB Deadlift

8/leg KB Rack RNT Split Squats 20X1

8 Dumbbell Powel Raise 30X1

Elevated Feet Ring Row Hold 20 Seconds

 

For Time

25 American Kettlebell Swings 70/53

50 American Kettlebell Swings 53/35

75 American Kettlebell Swings 35/26

1 Mile Assault Bike

 

LOW BACK RECOVERY WORK

1. TRX/Rings Deep Squat Stretch x 10 reps + 5 deep breaths hold
2. Box Pigeon (figure 4) x 10 each side
3. Deep Lunge Stretch x 10 each side
4. Cat-Camel x 10
5. Quadruped Plank x 20-30 seconds
6. Modified Pigeon x 45 sec per side x 2

Leave a Reply