CrossFit Innate

360 South Hope Avenue C-105 Santa Barbara, CA 93105
 | [email protected]
 | (805) 698-4057
              

Crossfit Innate is a world-class CrossFit facility located in Santa Barbara, CA

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  • Friendly, accessible beginner program
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  • Address: 360 South Hope Avenue C-105 Santa Barbara, CA 93105
  • Telephone: (805) 698-4057
  • Email: [email protected]

Recipe of the Month

  • Roasted Roots

    ‘Tis the season for time with loved ones… which often means excess eating! Do you ever notice that there seems to be a lack of veggies at the table during family feasts? A plain veggie has no chance at competing with all the rich hearty foods around it and therefore is often overlooked or left out all together. Here’s a fun way to roast your roots for the holidays!

    Roasted Roots

    Local and in season, these are always tasty during the holidays. Plus the mix of colors is fun and festive. Make extra and save them for snacking. :)

    Ingredients:

    ¼ cup extra virgin olive oil
    6 medium carrots, rainbow colored (if available), cut into 3 inch lengths (halve the thicker pieces)
    6 medium parsnips, cut into 3 inch lengths (halve the thicker pieces)
    4 medium golden and/or red beets, cut into lengthwise pieces
    2 medium sweet potatoes, cut into 3 inch lengths
    8 shallots, peeled and cut in half (or in quarters if large)
    6 small cloves garlic, thinly sliced (optional)
    1 tablespoon fresh thyme
    2 tablespoons fresh rosemary
    sea salt (to taste)
    fresh ground pepper (to taste)

    Directions:

    Heat oven to 450 degrees
    Toss all veggies* together in large bowl with olive oil, thyme, rosemary, salt & pepper
    *Note: red beets often turn everything pink so if you want to avoid this you can mix these separately
    Spread veggies in a single layer over two cooking sheets lined with foil
    Roast until tender and golden on top (30-40 minutes), shaking midway through to ensure even cooking

    Optional add-ons (after cooking):

    Drizzle with walnut oil
    Serve on a fresh bed of arugula
    Sprinkle with goat cheese

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Workout of the Day

  • WOD 12/19/2014

    FRIDAY

    WU: 2X

    • 5 yoga push ups
    • 5 Double KB DLs
    • 5 Box Jumps
    • 5 Pull ups
    • 5 Wall Balls
    • 10 Double Unders/attempts/30singles
    • 100m Run w/ weight

    Mob: Couch stretch – Hammies – Overhead

    WOD: “Nutts”  For Time

    • 10 Handstand push-ups
    • 15 Deadlifts (250/205) (225/185) (185/155) (Heavy)
    • 25 Box jumps (30/24) (24/20) (High)
    • 50 Pull-ups (BW) (Banded) (Ring Rows) (Jumping)
    • 100 Wallballs (20/14) (Best Wt.) (50reps @ best Wt)
    • 200 Double-unders (100 D.U. + attempts) (100attempts) (600singles) (300Singles)
    • 400m Run (45/25# plate)