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Thursday July 30, 2015 CrossFit Stapleton- Denver, CO

Roasted Sweet Potato Salad

sweetpots

Ingredients 

  • 2.5# pounds red new potatoes, scrubbed and halved (quartered if large)
  • 1 tablespoon white-wine vinegar
  • 1 tablespoon Dijon mustard
  • Coarse salt and ground pepper
  • 4 tablespoons olive oil
  • 1/4 cup chopped fresh rosemary

Directions 

  1. Cut potatoes in 1/2 and dress with EVOO, salt and pepper and roast at 400 for a while! Turn occasionally… about 45-55min.
  2. In a serving bowl, combine vinegar and Dijon; season with salt and pepper. Add hot cooked potatoes; toss. Let cool, tossing occasionally.
  3. Add oil and rosemary to cooled potato mixture. Season with salt and pepper, and toss.
  4. Serve along side some eggs in the morning!! YUM!

 

CROSSFIT CLASSES: 

Performance-

A. Four sets of:

Push Press x 3-5 reps

Rest 90 seconds

Strict Weighted Pull-Ups x 3-5 reps

Rest 90 seconds

B. 600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

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Fitness-

A. Four sets of:

Push-Press x 6-8 reps

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Strict Supinated-Grip Pull-Ups x 5 reps @ 3111

Rest 60 seconds

B. 600 Meter Partnered Farmer’s Carry

Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees upon returning to the gym at the half-way and finish.

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

BOOTCAMP RX CLASS:

30 Minute AMRAP

Buy In – 1000M Row then:

10 pushups
15 Goblet Squats (55/35)
20 Situps
25 DU’s
200M run

Every 5 minutes, 5 burpees!
MyZone: Pace/ Yellow

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