Friday, October 9, 2009
A Family Affair
* CrossFit Winnipeg will be closed on Thanksgiving Monday, October 12th except for a team workout at 9:00am.
Workout of the Day
Max double unders in 10 min.
Then rest approximately 5 minutes and follow up with rowing intervals.
10 x 125m all out Sprints with 1 min recoveries…
Here’s Bruce Kocher on Rowing Fast from the CrossFit Journal.
Download as Quicktime.
Download as Windows Media.
It’s Food Friday and this time Kimberly has the “warm up your insides” edition, just in time…
Fall Soups
Coconut Beet Borscht (source: www.performancemenu.com)
Robb Wolf & Nicki Violetti
Soups are a great way to change up the meat/vegetable routine. The coconut milk in these two recipes adds richness and is a great way to get in your healthy fat calories. Make sure to buy full fat coconut milk! If you don’t like ginger, you could try other flavors (garlic, fennel, etc.).
Ingredients
4 – 6 medium beets (save the beet greens and sauté them in bacon fat some other day)
1 onion
1 can coconut milk
½ cup minced ginger
1. Grate or finely chop the ginger and chop the onion.
2. Heat some olive oil and butter in a big pot and add the onion and ginger, cook over medium heat for 3-5 minutes.
3. Chop the beets and add them to the pot.
4. Add ½ – 1 cup of water (or chicken stock), cover and cook for 5 – 10 minutes.
5. Add the coconut milk and stir.
6. Cover and cook for 10 – 15 minutes on low heat, stirring occasionally.
*Optional – blend the soup in small batches in a blender, two ladles at a time max. otherwise you risk burns and a huge mess.
Ginger Butternut Squash Soup
(This is a mix of me playing in the kitchen and checking online recipes)
Roast a butternut squash
Slice a squash in half and remove the seeds, add some butter to each half and bake at 375 for just over an hour.
When the squash is done follow the borscht recipe, except you need to add some curry powder or whatever mix of cumin, tumeric, etc. you prefer (1 – 3 tsp depending on your taste preferences). Before adding the squash, move the onions/ginger to one side of the pot and add the powder to the empty side, toast the powder for a minute or two over medium heat then continue with the rest of the recipe. I added closer to two cups of chicken stock for this one though to thin the soup out a little. This soup needs to be blended and be careful when scooping out the hot squash.
Anyone else have primal soup recipes? Please share!
I know this isn’t a soup but I made some paleo apple crisp tonight that was awesome (if you’re used to things not tasting super sweet).
From the healthyfitmom.com blog site:
Mix together 1 cup each ground almonds and chopped pecans, 1/2 cup butter, 1 tsp cinammon, 1 tsp nutmeg and some vanilla. Use half of this to cover a square baking dish, then add 2 cups of chopped apples, followed by the rest of the nut mix. Bake at 350 for about 30 minutes. It smells delicious when it’s cooking! The top looked a little dry when I took it out so I drizzled about 1/4 cup of melted coconut oil over top to moisten it and increase the fat to carb ratio
I’m having a tough time not eating the entire tray right now…
forgot about a meeting i had this morning, and i have to work at 2, so i’ll try to have to sneak in superfast on my dinner break or something, hope i can make it in…
blech…double unders BAD DAY! won’t even post my total! oh dbl unders, you are my arch nemesis!
but it was all made up with my rowing, big thx to Coach Turbo for honing in on my technique, wasn’t sure if I was doing it right, but it felt good! average of 24.5 secs or 23.5, can’t remember which now! v. happy with my 10 scores either way…good way to start a weekend.
I LOVE CROSSFIT!
…..looks like it’ll be a CCFE workout for me today…
whoops, CFE.
Managed 160 du’s.
Averaged 28 secs on the rows.
Noticed S.K.’s score was conspicuously missing on the board this morning!! What’s up with that?!
222 double unders, and also averaged about 28 sec on the rowing…great wod!
Rowing was great.
Let’s call the DU’s a practice session. @Erika
@SK
Come on – it’s the only chance I have at getting close to one of your scores!
something missing in that pic!?
611 double unders -but I didn’t think that was possible. lol
Tanya gave me a quick pep talk before hand telling me 600 was possible. I was aiming for 300. Maybe 400. So thank goodness she assured me I could do more! Thanks Coach T!!
29 sec avg for rowing. I loved this wod cuz it simulated what the one minute rest feels like when your in an actual bout. So I really tried to work on controlling my breathing and getting my heart rate down.
@Norm
aw, Norm, you feelin left out???
Norm, would love to have another pic with you!
Nice work superbean yur really a power house at rowing !@SuperBean
I won’t deny it…I was chasing T…
406 DUs
Avrg 26.83 secs / 125m row
199 double unders
Row:
24.7
25.2
25.1
25.6
26.1
25.6
25.1
25.4
25.0
24.7
average: 25.25
skills: 3 sets max ring dips: 3, 2, 1
I’ve started wondering… do you even go to crossfit? @Norm
512 Du’s
Rowing- average 25.5 seconds. Set the tension low, worked on technique.
all i can say is WOW !….@Crystal KP