Friday, November 27th, 2009


*  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

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.


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