Beaverton CrossFit and CrossFit Anaheim in the house!

"Every day you have to test yourself. If you don't, it's a wasted day."

-Terry Butts

Above: The 5pm class takes a pic with Steve and Paris from Beaverton, OR!

Above: Russ and Beth from CrossFit Anaheim in Southern California paid us a visit this morning!

Today's WOD:
Strength:
Deadlifts 1-1-1-1-1-1-1


Met-con:
3 rounds for time:
500m Row
21 Burpees
400m Run

Day 12 of the 50-day Paleo Challenge: Roasted Kabocha Squash (from nomnomPaleo)!

Roasted Kabocha Squash:  Cutting the squash into thin wedges and roasting at a high temperature makes this an easy and quick way to enjoy squash.

Ingredients:

1 medium Kabocha squash

2 Tbsp virgin coconut oil

pinch of kosher sea salt

freshly cracked black pepper

Directions:

Preheat oven to 400º F.

Scrub the outside of the kabocha squash well with vegetable wash/castile soap and a brush. Rinse well and pat dry. Halve the squash with a large sharp knife, then scoop out seeds. Like all winter squash, kabocha takes a sharp knife and a bit of brute force to cut up. I’ve found that the best way to attack it is to cut off the top and the bottom, so the flesh is exposed. This way it is much easier to cut in half.

Cut the squash into small wedges about 1/2-inch thick.  The easiest way to do this is to cut the halves into quarters, then place each quarter skin side down and slice lengthwise into thin, long slices.

Place slices in a baking dish and drizzle with coconut oil, and toss to coat. Pour chicken broth into pan over squash. Sprinkle with salt and pepper (and any other spices as desired). Put the squash in a single layer on a foil-lined baking tray and pop it in the oven for about 30 minutes, flipping at halfway point. Slices should be slight crispy on the outside and tender on the inside.

Remove from oven and serve, adding additional seasoning as necessary.

Yesterday's WOD Board: