CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Sausage and Kale Soup (from Delicious!!

Paleo/Zone Tuscan Soup

Soup is not just for winter people!  When the veggies are abundant from the summertime garden – it’s a great time to throw them together and fill out your soup pot.  It’s yummy, and filled with hearty veggies to fill up your tummy; often time when you go out to eat, you’re often left wishing for more healthy carbs.  You could easily substitute a leaner meat like chopped chicken breast for the sausage, and what about trying coconut milk for the heavy whipping cream–which is not necessarily Paleo? Also, instead of fresh veggies, you could easily make this with frozen spinach and frozen cauliflower if short on time.

Sausage, 20oz (20P)
Kale, chopped 10cups (5C)
Cauliflower, chopped 4cups (1C)
Onion, chopped 1.5cups (1C)
Garlic, minced
Bacon, 3 slices  (1P)
Heavy whipping cream, .33cup (20F)
Chicken broth, low sodium, 28oz
Water, 28oz
Crushed red pepper

Cook and drain your sausage and bacon, put aside.  Then, in the same large soup pot, add onion, garlic, cauliflower and your spices (pepper and crushed red pepper). Cook until veggies start to soften.  Add chicken broth, water, and heavy whipping cream.  Bring to boil and then lower heat to simmer.  When you’re ready, add the kale and proteins and simmer down.  You may taste and decide to add more spice, depending on your palate. This will make you ALOT of soup, perfect to throw into the fridge and have ready made meals for after a long day.
Approx 2/3cup = 1P, .33C, 1F.

Brussels Sprouts with Bacon (from

12oz of bacon, diced
1/2 lb Brussels Sprouts
1/2 teaspoon dried dill
Black pepper to taste

Dice the raw bacon and cook in large skillet until crispy.  While the bacon cooks, wash the sprouts, cut off the ends, and quarter.  Once the bacon is crispy, add the sprouts to the bacon and cook for 7-10 minutes or until the sprouts are tender. Season with the dill and pepper and serve.

Smoked pork shoulder(s) by Tyler… yum.

Congrats to our Paleo challenge winners:

Mark C. (top male) who lost close to 20lbs and gained a bunch of physical independence …. and Gretchen L. (top female) who increased her power output by 41% on her benchmark workout. Good job guys!

4 thoughts on “CrossFit Games Open 11.4”

  1. Congrats to Gretch and Mark for sticking it out, putting in the work, and making more of the right choices. You guys are looking good!

  2. that Pork looks great Tyler. as for the kale soup, I’m trying that tonight.

    came in @ noon today for the W.O.D. & I’m happy getting 60 B.F.B. & 15 over-head squats.. for being the Ginny pig… good luck to everyone tonight.

  3. Congrats to Mark and Gretchen! NIce work, its great to see you both in the gym putting in some great workouts! :) Keep up the good work!

    Nice job tonight everyone! Its been a rough week for all of us and you guys still show up and give the workout all you have! I’m proud to say I’m apart of this family!

  4. Hey, I was just checking out your website (thinking about coming up there this Sat for WOD 5) and saw this post. Funny, I JUST made this soup today…added chicken with the sausage, some carrots and some granny smith apples. Oh, and I use coconut milk all the time when making this, very good! Lots of different seasonings you can use too

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