Beets by PCF

Sunday, June 3, 2012

Hip mobility on box or band, 1 minute each
10 Wall extensions
10 PVC dislocates

Gymnastics Warm-up:
Take 15 minutes and perform 3-5 rounds of:
5 Handstand kick-ups
Tuck or L-sit on parallettes, 10 second hold
5 Muscle-up ring rows
5 Handstand push-ups (strict), partial ROM is ok, OR Ring push-ups

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground.  For the handstand push-ups, the ears should dip below hand level.  For one-legged squats, alternate legs.

**Scale as needed.  15 MINUTE CAP!

Cool down:
30 Hollow rocks
30 Back extensions

Hip mobility on box, 1 minute each
10 Wall extensions
10 PVC dislocates


What’s the deal with all the beets in our produce delivery?…

Well, beets are high in carbohydrates which means they are a great instant energy source, but unlike processed foods which are high in carbohydrates, beets will energize your body. They also contain sodium, magnesium, calcium, iron and phosperous! They are considered a fiber food and contain vitamins A and C! You can’t beet that!

Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for anyone undergoing physical healing. Many people take folic acid in the form of herbal supplements, but if you eat beets, you won’t need to! It is always better for the body to receive it’s nutrients and vitamins through food over a supplement because it is like mainlining the natural source into your bloodstream. The benefits are far superior and faster with real food over powder mixes or pills. Studies have shown that beets guard against cancer, especially colon cancer.

 Beets are available all year round! So they are not difficult to find in any produce section if you want them fresh!


This recipe for Roasted Beets with Blood Oranges You can certainly use regular oranges and, in fact, the orange and red contrast is really lovely. But if you have access to blood oranges then the flavors and colors are even more amazing.


  • 6 medium beets  (or 12 small beets)
  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon dried thyme
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoons black pepper
  • 2 tablespoons raspberry balsamic vinegar
  • 3 large blood oranges


  1. Preheat the oven to 400 degrees F.
  2. Remove the tops and roots of the beets and peel each one with a vegetable peeler.
  3. Cut the beets in 1 1/2 inch chunks.
  4. Place the beets in a baking dish and toss with the olive oil, thyme, salt and pepper.
  5. Roast in the oven for 40 minutes, turning once or twice with a spatula, until the beets are tender.
  6. While the beets are roasting, zest one of the oranges and set aside the zest.
  7. Juice that zested orange to get approximately 1/3 cup of juice, set aside the juice.

Cutting the oranges:

  1. Use a sharp knife to create orange segments out of the remaining two oranges.
  2. Cut both ends off the oranges
  3. With the orange standing on one end, use your knife to cut off the peel, exposing the flesh of the orange.
  4. Cut all the way around until you have a completely bare orange.
  5. Use a very sharp knife to cut segments out of the oranges.
  6. Continue cutting inside each membrane until you have all the blood orange segments. (I like to cut the segments into bite sized pieces.

Slicing Blood Oranges

When the beets are tender, remove from the oven and immediately toss with the vinegar and orange juice. Add the orange segments and orange zest.

Roasted Beets with Blood Oranges

You might also like