“Souped up!”
We were talking this morning about how hard it is to get in vegetables right now because of the change in seasons. A cold cucumber just doesn’t seem to hit the spot when it’s 40 degrees out! With that said, I have a hankerin’ for soup nowadays, which is where I’ll attempt to get in more veggies.
I usually make a big pot of chicken and vegetable soup each fall/winter. We freeze it, but normally it’s gone in about a week. This year, I’ll just add more veggies and no rice.
I never really measure anything. I just fill the pot up with a bunch of stuff, judging how much I want available for the week(s) ahead.
Additionally, I tend to use the organic chicken broth (Pacific brand?) for added taste instead of just water for the broth.
CHICKEN AND VEGGIE SOUP
1. I roast 2 whole chickens in the oven (or you can boil them in a big pot of water). Cool and de-bone all the meat. If I feel like I need more protein, I may boil chicken breasts and chop them up.
2. I usually use some beaullion (spelling?), but get it at Fresh and Natural. NO MSG, all herb, sea salt, etc. in it. I just throw them in and go by taste.
3. Use chicken broth with added water for the base.
WHAT I TOSS INTO THE POT:Â I don’t measure anything, which is the beauty of soup!
Carrots, celery, yellow onion, crushed garlic cloves, mushrooms, chopped kale could work, sea salt, cracked pepper, bay leaf, sprinkle some oregano, basil, parsley in there too….
I usually keep it on medium heat and just let everything cook in the pot until it’s ready.
Taste the broth, what does it need? Add sea salt or more herbs, etc.
r u ready?
Welcome back boot campers! I hope you all had a good week off. How is the paleo challenge going? Did any of you completely fall off the wagon? How are you all doing? Feedback please! Hard to believe we are heading quickly toward November. That means there are about 6 weeks left! Who can pull through all the way???
Give a big WOOT WOOT to Ellen who front squatted 65 smack-a-roos on Friday! NICE!
Mary got her first kipping pull up too!
Monday October 26, 2009
Push Jerk (split landing if possible) 3-3-3-3
AMRAP: 15 minutes
7 SDHP
10 weighted sit ups
Saturday Smasher.
Saturday, October 24, 2009
First, don’t forget to RSVP to me about the PRIMAL POTLUCK at Helen’s house! She’s brave to allow a bunch of us at the Lab take over her home!
Sunday, November 8th from 4:00 to 6:30pm. Be there or be hungry.
Filthy 50 – mini style
To get through 50 reps of each of these takes about a decade to finish. Granted, it’s a big test of stamina, but we don’t need to kill ourselves on a Saturday morning that could easily be a butt whooper with 30 reps each. We’ll still be in a state of coma afterward though 
 You guys know we can infinitely scale this if necessary. Well, we don’t want to scale it to zero, but you know what I mean.
30 reps each:
Box Jump (24 in)
KB Swing
Walking Lunge
K2E
Push Press (45lb)
Back Extension
Wall Balls
Burpees
Double Unders
Handstands anyone?
read morestudents of life.
Aren’t we all students of life? Well, I got to meet some cool students from Globe University who were willing to subject themselves to The Lab! Nice job on your WOD today guys! The group is currently part of Globe University’s fitness trainer program and they got the chance to see what a CrossFit facility is like. Glad I could make ya’ sweat! Hey, that’s my jobÂ
dave’s not human.
Congrats to Dave and Alana for finishing up a strong On Ramp with me this last week! Dave’s been hitting the WODs hard ALL WEEK! I think he is full of batteries and wires.
Strong efforts this week everyone. Boot campers, I hope you’re feeling ants in your pants during this week off! Be ready to get movin’ in a few days!
A little late tonight!
Front Squat 1-1-1-1-1
7 Rounds:
Bear Crawl front/back (approximately 50 feet)
10 Broad jumps
10 Pull Ups
Whew! We made it through tonight guys! A little rough, but we did it! Â
Working on our cleans can be rough at times, but I believe it’s good from our brains, let alone our power and explosiveness! There are so many components to it. I looked over some coaching cue stuff again, so this might help take the confusion away…….
JUMP AND LAND. Oh, yeah and don’t forget to turn those elbows all the way over like a front squat.
I also realized that I didn’t use my camera again. Boy, I’ve been HORRIBLE about taking photos of everyone’s stellar moves! That will be next week’s “resolution”.
Thursday October 22, 2009
Strength work: Perform each exercise for 2 minutes. 1 minute rest in between. 3 rounds. Adjust weight after each round if necessary. Go strong and hard.
Deadlift
Push Press
Squat
Finish with an 800 meter run. Note that you will have a brand spankin’ new route to run. Long story. I’ll save it for a campfire koom-by-ya.
read morean apple a day keeps the doctor away.
This past weekend I went to Wisconsin to visit family and hang out at my step-dad’s farm. Each year we pick a weekend to find our Christmas trees. My mom and step-dad then cut the trees down in November and deliver them to all of us in the Twin Cities. We feel so lucky!
There’s nothing like being outside in the woods when it’s just a little chilly. Fresh air and nature. I’m dying to go out to Afton and hike, but this weather has been so unlike October!!
As I drove out of the metro area, one of my favorite radio shows was being broadcast on FM 107.1. Nutritional Weight and Wellness does an hour long segment each Saturday from 8am to 9am.
Each Saturday they pick a topic to talk about, whether it be learning about the benefits of grass-fed beef, how nutrition can improve your sleep….or whatever else they might have up their sleeve.
This past Saturday’s topic was INFLAMMATION. Now, when you hear the term “inflammation”, you might immediately think of a cut or sore that’s red and inflamed….but take it no further than that.
The medical community now recognizes INFLAMMATION to be the biggest culprit as it pertains to about 90% of all diagnosed “diseases” that have become rampant in our American lifestyle.
Did you know that diseases as diverse as heart disease, stroke, cancer, diabetes, Alzheimer’s disease, Parkinson’s disease, rheumatoid arthritis, osteoporosis, allergies, asthma, gout and autoimmune diseases have something in common? These diseases, along with aging-related complaints, are all associated with INFLAMMATION.
Paleo Diet Newsletter #2009-42
I wish I had a notebook and pen to scribble notes while I was listening to the show. They had a guest speaker who specializes in gluten/dairy sensitivity and all the ill effects. His name is Dr. Thomas O’Bryan.
Dr. Tom has a website you can go to. He also will be in Minneapolis speaking at a seminar October 30th at Northwestern Health Sciences University (7-9pm) Last year, about 270 people attended, so reserve your spot now! Such a handsome fella he is too!
http://www.thedr.com/where.html
Random facts that I remember from the radio show:
1. Milk proteins are 8 times larger than regular proteins that we consume. Cows have multiple stomachs to break them down. Humans obviously have 1 stomach. Eeek!
2. 7 out of 10 people now are diagnosed with some sort of inflammatory disease! And that’s only those that are DIAGNOSED!
I know there was more, my brain couldn’t retain it all though!
read moreWednesday October 21, 2009
Hang Clean 3-3-3-3
4 Rounds
21 Weighted lunges
15 Ring pulls
9 K2E
Paleo Pear Custard
This recipe might be fun to try for your kids. Very minimal ingredients which makes it very easy! I’ve been sort of a lame blogger the last few days. I thought I’d have more time this week to get some stuff up, but alas!
We didn’t have CrossFit tonight because I had a scheduled meeting at one of the fire stations in St. Paul tonight. They are in the process of trying to recruit for the next test, and had an open house for interested folks. I am trying to get my name out there to people who need to pass the physical agility test. Big surprise when they realize that they can’t pick up a 175 pound dummy and drag it 100 feet. Hey, that’s why we have boot camps and CrossFit ya’ll! Whoo hoo!
I figure I could double this recipe and just use a larger bowl (instead of individual ramekins). I assume that it would bake the same.
PEAR CUSTARD
2 eggs
½ cup coconut milk
1 tsp. real vanilla extract
1 pear, core removed and sliced
Pre-heat oven to 350 degrees, fan-forced.
In a individual serve oven proof bowl lay the pear slices down evenly.
In a separate bowl, whisk together eggs, coconut milk and REAL vanilla extract until well combined. Pour egg mixture over pears and place in the oven for 20-30 minutes or until cooked through.
Test by inserting a knife into the center of the custard, if the knife comes out clean the custard
is cooked.
Serve.
Monday October 19, 2009
OHS 5-5-5-5
Equal reps of all exercises in 20 minutes. Score is lowest number between any one of the exercises.
Can you break 100??
Swings
Push Ups
Box Jumps
Wall balls
