Wednesday 100519

Date:

Share:

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. 

Ingredients:

  • 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

Preparation:

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. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Previous article
Next article