Rest day/Make ups/Mobility work
This time last year… Alison wrote on her “CrossFit Story“.
Turkey Meatball & Kale Soup
-Erin O’Brien
4 servings
1 pound ground turkey
1 medium onion, diced
3 cloves garlic, minced
1 carrot, diced
1 bunch kale, chopped
1 quart chicken broth (low sodium variety)
1 teaspoon dried oregano
¼ teaspoon crushed red pepper flakes
Salt & pepper to taste
In a large bowl, combine the ground turkey with half the diced onion and one clove of minced garlic. Season mixture with salt & pepper, then form into meatballs about 1 ½ inches in diameter. Heat a small amount of oil in a large nonstick skillet and brown the meatballs. Once browned, remove from heat and set aside (the meatballs will not be cooked through at this point).
Heat a couple tablespoons of oil in a large soup pot over medium heat. Add the remaining diced onion and cook until translucent. To the onion, add the diced carrot and season with the dried oregano, crushed red pepper flakes and salt & pepper. Next add the remaining minced garlic and stir to combine all ingredients. Pour in the chicken broth and bring to a simmer. Add the meatballs to the broth and simmer until the meatballs are cooked through and the vegetables are soft. Taste for seasoning and adjust as necessary. When the meatballs are cooked, add the chopped kale to the soup and simmer until bright green and wilted. Serve and enjoy!
I volunteered to take a stab at a blog post in the near future and wanted to see if there are any food or cooking related topics you’d like me to cover? I try to leave the questions about the hows/whys of paleo to our in-house experts, but if you have questions on more general things (techniques, recipes, tips for adapting regular recipes to paleo, etc.) I’m happy to share my knowledge. Drop a note in the comments or email me at Erin at MondvolCatering dot com!
Hi Erin! I like to cook a lot and signed up for the Meadow Haven meat CSA this year (not the CrossFit package, the one you get from their website). It comes with A LOT of ground beef and pork – like 5 pounds each every month! I am running out of ways to incorporate it into dishes and would love some paleo recipes. I am getting a little bored of bolognese sauce and meatballs :) You can email me too at emily.gronlie@gmail.com. Thanks!
thanks to the 6am class for helping me clean up my bar and such after my hands tore. And for the band aid assist.
Thanks Randy for keeping my pull ups all unassisted and chin over bar. 120… did it
“Bradshaw” with the 6am girls.
10 rounds for time:
3 HSPU (2 abmat + 10lb plate)
6 Deadlifts @ 105lb.
12 pull ups – scaled to 6 to go unbanded and then couldn’t do more than one round so had to use the black band for the last 9 rounds…arms are still shot from Tuesday’s 80 pullups.
24 double unders – HUGE PR today!!!!!!!! I can string them together now and it was the best part of the workout!!!!
Post: Real Ryder. For anyone that wants to try it out, brand new cycling studio just opened at 108 W. Hubbard (Hubbard and Clark) – FREE classes will be held through the weekend. Go to rydestrong.com to check it out and sign up. I start instructing next week. (Playlists will be sure to include lots of Ke$ha ;)
Oh and thanks to the awesome coach Randy for the great DU tips!! You helped make my day! :)
Hey guys, I remember a long time ago seeing a post about someone who is really into home brewing their own beers and I really want to learn more about it (starter kit, brands, equipment, etc). I have a couple questions, so if there is anyway whoever this was could send me a quick e-mail that would be awesome. Thanks!
mwf5008@gmail.com
Hi Erin! The recipes you post here are always really helpful, but if I had to ask for something specific, I’d say I’d love to hear about ways to use some of the bigger cuts of meat we get in our CSAs. With things like chuck roasts, shoulder roasts, pork shanks, etc, I never really know what to do with them beyond tossing them into the slow cooker (or a soup/broth, for the shanks). Any other ideas? Is there an ideal way to handle these kinds of cuts, or any tricks to using the slowcooker to get better results? My usual spice rub+liquid+onions/carrots turns usually turns out okay, but I have a hard time ending up with anything with much flavor. Any ideas you have would be super helpful–thanks!
@Mark – I think the home brewer was Matthew.
Anyone have Matthew’s e-mail address!?
Did Tuesday’s WOD.
PR @ 235# and got about 5 seconds of handstand walking.
Did Wednesday WOD with Lou and Alfredo.
4 rounds + 16 pushups
Jerk 95. I improved on repeated sets. Thanks For the Tips Lou and alfredo. Kelly great job in balancing all the workouts and giving everybody so much attention.
Its my PR week! 125# FS.
I really just wanted the sticker!
250m row
25 pu
amrap in 15m
6 rounds flat – this was hard. pu where horrible after the first round. I didn’t get a sticker.
@Mark – there is a new place that just opened in the west loop on Morgan Street called “Brew & Grow” which caters to home brewing. Sells equipment and everything you would need I think. Tim and I checked it out when they first opened and they seemed to have it all. Pretty knowledgeable group of people working there too. They may have a website.
Yeah the folks at Brew and Grow can set you up with everything you need for home brewing. They have a store located at 3625 w. Kedzie they brew beer on premises, pretty good too!
They’re very helpful!
Rolled into 5pm class today, after my last two flights of 2011 at Ohare……and did a make up WOD.
“Mr. Bradshaw”
3 HSPU/6 Dead Lifts(165lbs)/12 Pull Ups/100m Row
Subbed the row over the DU’s to protect my stress fracture…..and did about 60% of my 1 RM for Dead Lifts as my rx.
Felt lost at times, bits and pieces of vertigo, after the half way point. I thought the pull ups just zapped me as I dropped down to 2 reps and singles on the homestretch.
Cheers
Skill work on Jerks
Started @ 2 sets of 40lbs x5, 4 sets of 50lbs x2, 2 sets of 60lbs x2, 3 sets of 65lbs x1.
MetCon: Wed WOD
4 rounds 250 row and 3 Push Ups
Special thanks to coach Kelly for crushing Clint today. His llegs are still spasming. And he still agreed to officially sign up in a few weeks
@ anita…
Actually your sets were 42, 52, 62, 67! That green bar is 10 kg, or 22 lbs.
Anj, Shhh. That’s a secret. Ha ha.
@Kevin- Thanks so much; there was a lot going on today at the noon!
@Spicy nacho- I owe you a sticker next time.
@Natalie- He was a great sport; can’t wait to see him again. Only thing is we will need to install a higher pull up bar especially for him. Limbs for days…
@Ani- You let the cat out of the bag!!! ; )
8pm WOC, Johnny was so convincing that I am making my first post.
Mix of Tues and Weds workout:
FS 50-50-70-70-70
250m row
25 pu
AMRAP in 15m
3 rounds + 16 pu. The pushups really killed me. I’d get to the bottom and literally not be able to push myself back up. It’s only my second month of crossfit, so I guess I now have a goal of improving my upper body strength…
[...] Turkey Meatball and Kale Soup Make this on Friday night and it’ll be all ready to just heat up on Saturday after your long day of the last bit of holiday shopping! And it’s very healthy, giving you a much needed boost of clean eating and energy! [...]