Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
Sausage and Kale Soup (from www.crossfitverve.com). 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)
Bacon, 3 slices (1P)
Heavy whipping cream, .33cup (20F)
Chicken broth, low sodium, 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 everydaypaleo.com)
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!