HUGE thanks to all the fam out there in the Elevation Nation that came out to cheer for Scott and Tran as they threw down on two local competitions this weekend. Time and time again when we run competition ourselves or coach our athletes through them, they tell us over and over that it was the cheers of their friends and families that got them through the work.
Scott competed in the 2012 Colorado Masters Championships hosted by Front Range CrossFit. After a tough 2 days of competition, he placed 3rd. We couldn't be prouder of him!
Tran competed at the Pound for Pound Championship at CrossFit LoDo. She was easily the strongest girl in the field pound for pound and finished 2nd! Pretty damn good for her 3rd competition ever!
WOD for 121015: (all levels)
Strength: Snatch Balance: 5 sets of 3, starting at 50% of 1rm Snatch.
Conditioning: "Angie" 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats
Roasted Kabocha Squash Soup with Pancetta and Sage from paleofood.com
(pancetta is very similar to prosciutto. Make sure it is sugar free. Kabocha is a large fall squash from Japan, aka Japanese pumpkin. If you cannot find kabocha, most other types of squash would work.)
1 (4-lb) kabocha squash, halved and seeded 1 cup olive oil 20 whole fresh sage leaves plus 1 1/2 teaspoons chopped fresh sage 1/4 lb sliced pancetta, coarsely chopped 1 tablespoon olive oil 1 large onion, chopped 2 garlic cloves, minced 3 1/2 cups chicken broth 3 1/2 cups water 1 tablespoon lemon or lime juice
Roast squash: Preheat oven to 400ºF. Roast squash, cut sides down, in an oiled roasting pan in middle of oven until tender, about 1 hour. When cool enough to handle, scrape flesh from skin. Fry sage leaves while squash roasts: Heat oil in a deep small saucepan until it registers 365ºF on a deep-fat thermometer. Fry sage leaves in 3 batches until crisp, 3 to 5 seconds. Transfer leaves with a slotted spoon to paper towels to drain. Cook pancetta and make soup: Cook pancetta in a 4-quart heavy pot over moderate heat, stirring, until browned. Transfer pancetta with slotted spoon to paper towels to drain. Add olive oil to pancetta fat remaining in pot, then cook onion, stirring, until softened. Stir in garlic and chopped sage and cook, stirring, until fragrant, about 1 minute. Add squash, broth, and water and simmer 20 minutes to blend flavors. Purée soup in batches in a blender, transferring to a bowl. (Use caution when blending hot liquids.) Return soup to pot and reheat. If necessary, thin to desired consistency with water. Stir in citrus juice and salt and pepper to taste. Serve sprinkled with pancetta and fried sage leaves. Cooks' note: You can make soup 3 days ahead and chill, covered. Makes 8 servings (about 11 cups)
MobilityWOD Episode 48: