Wednesday 100519

Three rounds for time:

25 Unbroken wall ball shots, 20#/14#

50 Unbroken sit-ups

Sit-ups are to be completed with feet anchored and without an AbMat.

Post time to comments.

Yam peg 
Yummy, yummy yams have a delicious flavor and are a great post workout food! 

Yam & Chorizo Stoup.

This recipe was adapted to be paleo-zoned from a cookbook by one of our favorite chef's and champions of eating healthy, Mr. Jamie Oliver of Food Revolution fame. 


  • 1.5 cups carrots, sliced (3C)
  • 2 cups celery, sliced (1C)
  • 1.33 cups onion, chopped (2C)
  • 2 cloves of garlic, peeled and sliced
  • 1 lb yams or sweet potatoes, chopped (9C)
  • 15 oz chorizo, sliced (15P)
  • a small bunch of fresh parsley, finely chopped
  • 1.75 quarts chicken or vegetable broth
  • 1T + 2t extra virgin olive oil (15F)
  • 1 heaping teaspoon curry powder
  • sea salt and freshly ground pepper to taste
  • 1 fresh red chile


Put the broth in a saucepan and heat until boiling.  Meanwhile, put a large pan on a high heat and add the olive oil  Add all your chopped and sliced ingredients with the curry powder and mix together with a wooden spoon.  Cook for around 10 minutes with the lid askew, until the carrots have softened but are still holding their shape, and the onion is lightly golden.  Add the boiling broth to the vegetables.  Give the soup a good stir and bring to a boil.  Reduce heat and simmer for 10 minutes, until the yams are cooked through. 

Season with salt and pepper, using an immersion blender or liquidizer, pulse the soup until smooth and scatter over a little finely chopped red chile.  YUM!

This pot makes 5 balanced, 3 paleozone block meals of 3C, 3P, 3F apiece.

California anyone?  Please post if you are planning to go to California in July for the 2010 CrossFit World Games.  We would like to book our flights and accommodations this week and it would be SUPER fun to have us all stay together again this year.  So far we know that; Matt, Cherie, Emmalee, Tiffany, Courtney, Manda, Gerson, Joylyn and Mas, will all be attending.  It's going to be exciting to see the 50 top men and 50 women compete for the CF World title of "The World's Fittest Man and Fittest Women!"  Not to mention the affilate teams and masters.  Check out Games2010 for more details.  To get pumped, check out a brief history of the games and a highlight reel of 2009 on this video. 


  1. stef :

    Whoop.. Sign me up for Cali.

  2. robyn :

    Pick me, pick me! I’m planning on going!
    Is everyone planning on getting the same flights and hotels and such?

  3. Patty White :

    That would be so cool! How much does it cost to watch the competition? Do you guys also have a price idea for the flights and hotel?

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