Friday, November 27th, 2009
Ready?
* CrossFit Winnipeg will be closing at 9:00 am on Saturday and Sunday this weekend for the barbell certification.
Workout of the Day
3 Rounds For Time of:
Row 500m
15 Burpee Box Jumps
15 DB Thrusters 35/20
Food Friday – by Kimberly
Beets with Toasted Walnuts and Feta (from www.cheeseslave.com)
9 little beets (enough to cover the bottom of a 9 x 13 baking dish)
1 cup chopped walnuts, pecans would work too
½ – ¾ cup of feta (I used the kind in a block with no liquid)
Extra virgin olive oil (enough to lightly coat the beets)
Sea salt
Preheat oven to 375
Peel the beets and chop into ½ inch cubes, then toss with oil and sprinkle with sea salt in a baking dish. Cover with aluminum foil and bake until tender (30 – 45 minutes). Remove from oven, stir in chopped walnuts/pecans and top with crumbled feta. Broil just until the feta starts to brown.
This dish tastes delicious enough to be dessert since beets are a high sugar vegetable. I tried the same thing with butternut squash and it worked but it didn’t have the same flavour profile. And if you buy beets with the greens attached you can sauté the greens using the recipes from last week. Any other interesting vegetable dishes out there?
Coach’s Note:
Please keep in mind that cheese, even goat’s feta causes a significant insulin response. It also tends to disrupt the acid-alkaline balance, so if you have any inflammation or auto-immune issues or if you want to lose fat, you’ll want to limit your dairy intake.
I may puke doing this. Sounds awesome.
16:46 Rx’d
Wasn’t my best effort…but a fun wod…
Thanks again Turbo for the tips on the knees….
I liked this workout as I:
Love thrusters……
Like rowing….
Dislike burpees and
Detest burpee box jumps…
I can’t remember my time but I think it was 14 or 15 something…..
I only did 30lb dumbells as the 35′s were taken. I should have sucked it up and went with the 40′s….
Thanks for the advice MLC on the rowing you saved my bacon….
Kind Regards,
E.
Coach’s Note:
“Please keep in mind that cheese, even goat’s feta causes a significant insulin response. It also tends to disrupt the acid-alkaline balance, so if you have any inflammation or auto-immune issues or if you want to lose fat, you’ll want to limit your dairy intake.”
Turbo, can you send me an email with the explanation about dairy and fat loss or a website so I can read up on it.
I am trying to get leaner and faster so any resources would be appreciated…..thanks again,
Eric
K-mac…I sent you a reply on yesterdays wod…
Great workout..right up my alley (except for the box jump burpees!!)
15:49 RX’d
FYI…there are TWO very good POSE videos in November CFJournal…presented by Dr. Nicholas Romanov, inventor of the Pose Method…
@Eric
We’re putting together a nutrition package for members so I can send you that along with some other resources. In the meantime, check out the links on our nutrition page.
@tania
That would be great Tania, Thank You.
17:12 Rx (24″ box, 35# DB)