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Wednesday December 10, 2014 CrossFit Stapleton- Denver, CO

Honey & Spice Winter Roasted Veggies (By. TayTay)

Serves 4

beets

Ingredients:

1 large red beet (about 1 1/2 cups worth- diced)

1 small butternut squash (about 2 cups worth- diced)

1 medium yellow onion thinly sliced

For Glaze:

1/4 cup honey

1/4 cup rice wine vinegar

1/4 cup lemon juice

1/3 cup olive oil

1 teaspoon salt

2 teaspoons pepper

1.5 tablespoons herbs de provence

1 tablespoon fresh ginger (grated)

Extras:

Foil

Pan Spray (Olive Oil)

Directions:

  1. Preheat oven to 375F.
  2. Peel and dice (medium/1inch) your beets and squash. Be sure to remove your seeds from the squash!!
  3. Thinly slice your onion into strips and mix in with your squash and beets in a medium mixing bowl. Then set aside.
  4. In a small glass (or microwave save dish) mix together the first 3 ingredients for the glaze and microwave for 20 seconds (just enough to make the honey super runny).
  5. While the honey mixture is still hot add in the rest of the glaze ingredients and whisk together until you get a nice smooth consistency.
  6. Toss the warm glaze into the medium bowl with the veggies. Mix well until veggies are coated well!
  7. Line a cookie sheet with foil and spray with olive oil.
  8. Dump out the glazed veggie mix onto the prepped cookie sheet.
  9. Place in the oven and roast for 30-40min or until squash is golden brown and slightly soft through the middle (be sure to turn veggies and move them around with a spatula every 10-15min to prevent burning!)
  10. Serve and ENJOY!!! Yay for winter veggies!!

 

 

CROSSFIT CLASSES: 

 

Interval WOD- 12 min AMRAP:

30sec row (Kcals)

30sec rest

30sec box jump overs

30sec rest

30sec dips (ring, bar, box)

30sec rest

Score= TOTAL Reps 

 

15 minute hand-balancing practice (Walks/HS Holds/HSPU/etc.) 

 

 

BOOTCAMP RX CLASS:

Intervals – 5 Sets:
Run/Row 250M
20 Wall Ball Burpees (20/14) – wall ball drop into burpee w/ hands on ball, back up into wall ball
10 KB Swings (55/35)
Rest 2 minutes in between each set

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