9/23 Foodie Friday!

Brian and Kevin shoulder press back in the day when our gym was only half its size.
It's Foodie Friday! Now that we are officially into Autumn (the Autumnal Equinox was yesterday) I tend to roast more than I grill. This is true for meats as well as vegetables.

​An easy way to have delicious vegetables on hand for breakfast, lunch and dinner is to roast a great, big pan of them. I like to roast roots, shoots and tubers. You can easily add peeled and cubed butternut squash, sweet potatoes or purple potatoes to today's Foodie Friday recipe. It comes to us courtesy of the Whole Life Challenge.  

Easy Roasted Vegetables
​Prep: 10 minutes
Serving: 6
Cook Time: 20 minutes


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Ingredients:

• 2 bunches of organic vegetables — suggested: beets, fennel, asparagus, cauliflower, broccoli, carrots
• Fat of choice, melted — suggested: coconut oil or ghee
• Fresh herbs of choice — suggested: thyme, rosemary, and tarragon
• Pink Himalayan sea salt
• Black pepper

Equipment:

• Cookie sheet
• Parchment paper

Directions:

1. Preheat oven to 425 degrees.
2. Line cookie sheet with parchment paper.
3. Chop 1/4 cup of assorted herbs.
4. Chop 6 cups of assorted vegetables and cover in 1/4 cup of fat.
5. Place vegetables on cookie sheet.
6. Sprinkle with salt and pepper and place in oven.
7. Set time for 10 minutes and check for desired doneness. For charred, stay at least another 10 minutes, turning at halfway if desired. 

Compliance Level:
This recipe is compliant on all three nutrition levels.

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Today's Workout 
Max reps shoulder press 135/95# 
Max reps L-pull-up
Max reps shoulder press 115/75# 
Max reps strict pull-up
Max reps shoulder press 95/65# 
Max reps chest-to-bar pull-up
Max reps shoulder press 65/45# 
Max reps kipping pull-up
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Today we are doing a CrossFit mainsite workout. This is an untimed push-pull workout that combines gymnastics and weightlifting. Because we're not being timed, we're giving our stress response system a rest. While we love fast and furious MetCons, they are stressful. Sometimes we need to slow things down and do a workout for quality and load.

Scale the first round of shoulder press to about 85% of your 1RM, scale the second round to about 75%, the third to about 65% and the fourth to about 55%.

Scale the first round of pull-ups to the hardest kind you can do.  If you can't do an L-pull up, start with strict pull-ups, if you don't have strict, start with kipping. If you don't have unassisted pull-ups, the scaling progression of hardest to easiest is knee pull-ups (use your barbell in the J hooks), ring rows, bands across the J hooks, then jumping. Rest at least 2 minutes between exercises.

Compare to Aug 15, 2015