CrossFit Roots - Boulder, Colorado » Recipes

Unbroken Squat and Curry Turkey Salad

RootsGirl — Fri, 11 Jun 2010 11:00:49 +0000

Four rounds for time of:
Run 400 meters
50 Squats

How many rounds will you do with unbroken squats?

Curry Chicken Salad.

I like dark meat. When I buy a rotisserie chicken I am hard pressed to find a use for the white meat. Usually it ends up in scrambled eggs or on a salad but I came across this concoction the other day in the Whole Foods prepared section.

Here’s a first attempt at remaking the recipe:

Curry Chicken Salad

(at least) 2 chicken breasts cut up into small cubes
1/4 cup Spectrum Canola Mayonaise
1 tablespoon currants (or 1/4 cup sliced apples or grapes)
1 tablespoon curry powder
2 teaspoons of cumin
3 green onions thinly sliced and chopped
1 celery stick thinly chopped
2 tablespoons sliced almonds
2 cloves minced garlic
Pepper to taste.

Combine all ingredients into a bowl and enjoy! Pack and go!

Super Monday

RootsGirl — Mon, 08 Feb 2010 06:31:30 +0000

Deadlift 3-3-3-3-3 reps

Paleo Chicken Cacciatore Recipe

Food not only nourishes and fuels us, it provides comfort. Here’s a comfort food favorite.

Combine the following to coat chicken:
1/2 tsp. garlic salt
1/2 tsp. sea salt
1/4 tsp. black pepper
1/4 tsp. paprika

1 chicken, cut in serving pieces, dredge chicken in coating mixture.

Red sauce ingredients:
1/4 c. olive oil
2 medium yellow onions, sliced or chopped
1 green pepper, sliced or chopped
4-5 cloves garlic, sliced or crushed
2-3 medium tomatoes, chopped
2-3 celery ribs, sliced
1 16 oz. jar tomato sauce
1/2 tsp. oregano
1/4 tsp. pepper
1/2 tsp. garlic salt
1/2 tsp. salt

Place all red sauce ingredients in a crock pot and turn to high or cook.
After chicken is coated with the flour mixture, brown in pan.
Add chicken to crock pot and cook for 4 hours.
Remove chicken from crock pot and store in a bowl.
Pulse the red sauce in a Cuisinart or a blender until it resembles a creole consistency.
Replace red sauce and chicken into crock pot.
Serve in bowl.

Paleo Showdown: One Week Down

RootsGirl — Mon, 25 Jan 2010 12:00:09 +0000

Three rounds for time of:
12 Muscle-ups
75 Squats
If you are not yet able to do a muscle-up, substitute 12 pull-ups and 12 dips for every 12 muscle-ups.

The first of the monthly Ladies Workouts was a blast. Jennifer drew "Karen" out of the Benchmark Girls bin - 150 wallballs for time. Recovery drinks in the red wine variety. Thanks to everyone who joined in the fun!

Dudes, remember to sign-up for the Dudes Workout on MBO! It’s this Friday at 5:30pm.

One week into the Paleo Showdown
Check out Tara’s blog for a little ditty about her pre-showdown prep! It’s a great and fun read!

“Grainless Granola” Recipe

Thanks Barabara and Mark for the recipe.

1/2 cup golden flax seeds
1/2 cup sunflower seeds, raw, shelled
1/2 cup raw almonds
1/2 cup dehydrated coconut flakes, unsweetened
3/4 tsp ground cinnamon

- Process all ingredients except cinnamon in a food processor on high, until nuts and seeds are reduced to a grain like texture, about 1-2 minutes. Add cinnamon and pulse to mix through.
- Serving size is 1/4 to 1/2 cup. Serve cold or warm with fruit and almond or coconut milk. (If using coconut milk, thin a bit with water so that the granola doesn’t clump into a big ball)
- Makes 4 to 8 servings. Store in an airtight container in the refrigerator.

Water for Sale

RootsGirl — Mon, 07 Dec 2009 04:20:47 +0000

Shoulder press 3×3 at 75% then: 5 rounds: 5 dips 10 wall ball 15 KB swings 20 sit-ups 25 burpees Knock off the last exercise after each round (Round 1: dips – burpees, Round 2: dips – sit-ups, Round 3: dips – KB swings)
Terri pushing through her last round of Eva. Chad paced her through the last 800m. Team effort. Love it.
Water for Sale: Bottles of water are available for purchase for $1.00. Please put your money in the purple cup labeled “Water” located on the top of the file cabinet. Zone Chili Recipe 27 ounces cooked ground beef (18P) 3 cups chopped onions (3C) 2.5 cups chopped red and green peppers (2C) 2 cans diced tomatoes (7C) 1 can kidney beans (6C) (note: this is not a Paleo chili. To make paleo chili simply substitute the kidney bean blocks for blocks of vegetables) 2 tsp. olive oil (6F) 4 cloves garlic 5 Tbls chili powder 1 tsp pepper 1 tsp garlic powder 2 Tbls ground cumin 1. Add beans, tomatoes, and olive oil to crock pot 2. Combine all spices together in a bowl 3. Chop or Cuisnart onions and peppers. Saute 5 minutes in skillet, start at low heat. Add 1/2 spices, saute for 2 minutes. Add to crock pot. 4. Cook ground beef in skillet w/ cloves of garlic. When almost cooked, add remainder of spices. Finish cooking and add to crock pot. 5. Cook on low for 4 hours Zone Blocks Makes a pot of 18P/18C/6F chili. Divide chili by the number of desired blocks/serving. 3 block example: to create a 3 block meal, divide the chili into 6 servings. Each serving will equal 3P/3C/1F. Add 1 tbls guacamole (2F) to round out the meal!

Helen

RootsGirl — Thu, 19 Nov 2009 12:00:36 +0000

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups

Solid squat depth visual.

Stephanie’s Cherry Crumble

Preheat your oven to 350F. For the filling, mix together: 2 lbs frozen dark cherries 2 tsp xantham gum

For the crust, measure out the following into a medium bowl: 2 c almond meal 1/4 c flax meal 1 tsp vanilla extract 1 tsp almond extract 1 Tbsp olive oil 1/4 c walnut oil 2 Tbsp honey Blend until the mixture resembles a thick paste that you can spread up the side of the bowl with the back of a spoon. Dump the cherries into a 9×9 square pan. Give the crust a final stir so that the mixture forms large lumps. Spoon the mixture over the fruit. Bake in the preheated oven for 30 minutes or until the fruit juice has thickened and the crust is a golden brown on top, the underside of the crust should still be moist and not brown. Enjoy!

And who says you can't do Paleo and have your dessert too?

Running Clock Pull-ups

RootsGirl — Thu, 12 Nov 2009 05:40:19 +0000

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

The Neander-gals are in first place with two weeks to go.

Christy’s Spaghetti Squash Fritatta with Marinara Sauce

3 eggs (or 2 egg whites + 1 whole egg) 1/2 -3/4 cup of Spaghetti Squash (cooked) 1/8 onion 1 piece of garlic – minced sea salt to taste pepper to taste Marinara sauce Find your favorite paleo marinara sauce – there is a good Mezzetta’s one… add 1 Tablespoon of Tomato Paste 1 can of diced tomatoes 2 pieces of Garlic- minced 1 tsp. Italian Seasoning 10 mushrooms sliced (optional) Heat 1 teaspoon olive oil and saute onion until soft. Add garlic and cook until just fragrant. Beat eggs, add spaghetti squash – gently stir into eggs with fork. Pour into pan and redistribute spaghetti squash as needed. Turn heat to low and cook until eggs are set. I recommend putting a lid on the frying pan to help set the top as well. When eggs are almost done, loosen the eggs all around the pan. Put a plate on top the frying pan, carefully flip and then slide frittata back into pan. Continue cooking for another minute or so. While the fritatta is cooking, heat up your sauce with the added tomato paste, tomatoes, mushrooms and seasonings. When eggs are set, plate them with some marinara sauce and enjoy!

Rest, Recover, or Go Play Outside!

RootsGirl — Sun, 08 Nov 2009 12:00:27 +0000

A reminder to everyone that the COOL kids sign-up for classes.

Think of this as our way of saying that it’s mandatory. We know that it takes a few to get the hang of it but it truly helps us plan and coach workouts as well as evaluate additions to the class schedule.

Also, lately we’ve noticed a number of no show sign-ups. Please remember to cancel yourself out of classes that you are not able to attend. Recurring reservations are a nice tool but use them appropriately. We know you are a busy crew of athletes and we admire that but be courteous and cancel (or call and cancel if you’re not by a computer) so that your spot is available to someone else.

Jasmine’s Paleo Tortang Talong (Filipino eggplant omlette)

Sometimes I have a craving for Filipino food, and while normally this would go with some rice and banana ketchup, I had this tonight without those additions. It came out pretty good.

Tortang Talong; this site has really nice step-by-step photos, so it’s definitely worth checking out

Ingredients: 2 eggplants (the long and slender Japanese variety if you can find it; if not, use a small eggplant), each 8-10 inches long (I couldn’t find Japanese eggplants, so what you see in the photo is a small regular eggplant) 2 Tablespoons olive oil, divided 1 small onion, chopped 2 cloves garlic, chopped 1/2 pound Paleo-friendly sausage of your choice, removed from casing (I like to use chorizo but an Italian sausage would work, too. Just make sure it’s all-natural and gluten-, dairy-, and sugar-free. I don’t always find it in the grocery store, but Boulder Sausage makes a really good all-natural chorizo)

Soak the stems of the eggplants in water for 10-15 minutes (I like to turn the eggplants upside down in a measuring cup of water). Soaking the stems prevents them from burning off. You need the stems to stay intact so that you can use them to handle the eggplant.

Place the eggplants on a hot grill over direct heat. Grill for 3-5 minutes, then turn with tongs and grill for another 3-5 minutes, until the skin of the eggplant is blackened and charred. The inside of the eggplant should be soft, but still able to hold its shape. Remove the eggplant from the grill and set aside to cool. (If you don’t have a grill, you can char the skins of the eggplant on the stove top and then microwave it in a microwave-safe bowl covered with plastic wrap for 3 min on high to make sure the whole eggplant is soft).

Meanwhile, heat 1 tablespoon of the olive oil in a frying pan over high heat. Add the onions and garlic to the pan, and cook for 1-2 minutes, until the onions become translucent. Add the chorizo to the pan, and stir together with the onions and garlic. Continue stirring until chorizo is cooked through, 3-5 minutes. Remove the chorizo mixture from the pan and set aside on a plate to cool.

Peel the blackened skin from the cooled eggplant, leaving the stem intact. Using a fork, flatten the eggplant until it is about 1/4-inch thick. Place the beaten eggs into a large shallow dish. Dip each of the peeled and flattened eggplants into the eggs, making sure the eggplants are coated well on both sides, then place the eggplants on a separate platter.

Take any remaining beaten eggs and add to the chorizo mixture. Stir to combine. Spread equal amounts of the chorizo mixture into a thin layer on each of the eggplants.

Heat the remaining tablespoon of oil in a frying pan over medium-high heat. Carefully place the eggplants into the pan and cook 2-3 minutes per side. Remove eggplants from pan and serve immediately.

Mmmmm.

Clothing Orders Due Today

RootsGirl — Tue, 03 Nov 2009 05:42:49 +0000

Clothing orders are due today. “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

Check out Mary Catherine Gallagher tagging along with Yoda as The Boss and the Graham Duo carry Luke Skywalker through the first 400m.

Coconut Curry Winter Squash and Chicken Soup

Submitted by Olivia. We almost gave her a bonus point for the presentation! Gourmet. WHAT YOU’LL NEED: 1 10 ounce package of frozen winter squash puree (at King Soops you have to get it in the health food section) ½ cup lite coconut milk ½ cup water 8 ounces of chicken breast Handful of Spinach Handful of cut bok choy 2 teaspoons of lime juice (I just squeezed half a lime) 1 teaspoon or less of honey ½ to 1 teaspoon of red curry paste (ingredients are red chili pepper, lemongrass, galangal (aka Thai ginger), shallot, spices, salt, and kaffir lime) ¼ teaspoon of sea salt to taste DIRECTIONS: 1. Slice chicken into bite size pieces and heat over medium heat. Use olive oil for the pan, pepper the chicken if you like.. Cook until barely done (you’ll cook it in the base a little longer). 2. In a medium saucepan you can simultaneously start making the base of the soup. Heat squash, coconut milk, and water until squash defrosts (~10 mins) on medium-high heat. 3. Add chicken to base, reduce heat to medium, stirring occasionally for 3 minutes. Stir in spinach, bok choy, lime, honey, red curry paste, and sea salt. Continue until chicken is all the way done

That’s my “fancy” gord I got from the pumpkin farm! - Olivia

Halloween Workout Details

RootsGirl — Wed, 28 Oct 2009 03:41:25 +0000

OLYMPIC WEIGHTLIFTING IS CANCELED FOR THURSDAY MORNING (tomorrow). Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps Select here for Clothing Order Information and Order Form

Halloween Workout and Happy Hour When: 5-7pm, Friday October 30th Details: This is a social event with a workout intertwined. Come ready to team up and throw down on a team workout. The workout will get going between 5:15 and 5:30, we’ll do two rounds if necessary. Kids workout will take place during the happy hour from 6-7. What to bring: BYOPA (bring your own Paleo alcohol, or non-Paleo alcohol if you’re not in the Challenge). If you’d prefer to bring a snack or appetizer to share that is great. Paleo Team Challengers – yes, it must be a Paleo alcohol and yes it counts toward your weekly total. We’ll provide some Paleo snacks.

Skillet Chicken

Ingredients: 4 tsp olive oil 5 oz ground chicken (or beef or turkey) — add more meat if you’d like — it’s Paleo — do it up! 1 glove garlic — minced 1/2 cup each — diced onion, diced green and/or red bell pepper, sliced carrots (I also threw in some sliced mushrooms and broccoli) 1 cup canned Italian tomatoes (with liquid) 1 Tbs chopped fresh parsley 1/4 tsp each — thyme leaves, sea salt and pepper Cooking Instructions: 1. In 10-inch skillet, heat 2 tsp oil; add chicken and cook over high heat, until chicken is lightly browned. Transfer to plat and set aside. 2. In same skillet heat remaining 2 tsp of oil; add onion, bell pepper, carrots (this is when I also added in the broccoli and mushrooms) and garlic and saute over high heat until tender crisp, about 2-3 minutes 3. Add tomatoes w/ liquid, parsley, thyme, sea salt and pepper and stir to thoroughly combine 4. Cook until mixture comes to a boil 5. Reduce heat to low, cover and let simmer, stirring occasionally until flavors blend and vegetables are tender , about 8 minutes

Team Names Are In

RootsGirl — Thu, 15 Oct 2009 04:52:42 +0000

As many rounds as possible in 20 minutes of: 250m Row 21 Sumo Deadlift High-pulls (95/65) 15 Pull-ups

Jason flying high and thrusting 155. Want a better thruster? How are your box jumps? Transference, get some.

Announcing the Paleo Team Challenge team names: Team Geico – “so easy even a caveman could do it” The Carbonators Neander-Gals – “no grain, no gain” Team GHG – gatherers hunting gatherers

Spinach Mushroom Frittata 2 cloves garlic 1 onion, chopped 10 ounces mushrooms, sliced (about 4 cups) 1/2 teaspoon dried thyme 10 ounces spinach 3 eggs 4 egg whites 1 tablespoon fresh dill (1 tsp drid) sea salt/pepper

1. Saute garlic and onion w/ 2 tbls water on low for 5-7 minutes 2. Add mushrooms and thyme and cook for 5 more minutes 3. At the same time, cook spinach w/ a little water until it wilts 4. Press spinach in colander to remove liquid, slice 5. Beat eggs, eg whites, dill, sea salt, pepper for 2 minutes 6. Stir in with spinach and mushroom/onion mixture 7. Heat a nonstick skillet to medium heat, wipe pan with olive oil, and pour in mixture AFTER skillet is hot 8. Cover and cook for 5-8 minutes until eggs are firm on the bottom side 9. Flip frittata onto plate and slide back in to pan 10. Cook for 5 more minutes

Serve immediately or pack up for breakfasts on the go. Zone blocks: 1/4 frittata = 2P, 1C