Vegetable Kale Soup Recipe & WOD

Before the recipe, I wanted to quickly share something. 5 days ago the coaches at the gym wanted to know some of our goals for 2014, which I shared them. But I also shared 2 goals of what I wanted to do in 30 days. Today, I crushed both of them.

I did my first Toe to Bar (3 in total). And I did 5 pull ups assisted with the black band. Now it's time to move to the very last assistance band, the red band. I love progress.

Vegetable Kale Soup

Now, before we get started let me be honest with you. I added quinoa to this soup. You can easily not add quinoa to the soup to make it 100% paleo, unless you are going for your 20% cheat. I think the quinoa also added a nice flavour to it.

Adapted from Canadian Living Magazine

Ingredients

2 teaspoon olive oil (or your preferred paleo oil)

2 cloves garlic, minced

1 medium size onion, minced

1 cup thinly sliced cremini mushrooms

1 sweet potato, peeled and diced

2 cups vegetable broth (preferably homemade if you can)

3 cups water

1/2 cup quinoa (omit for Paleo)

1/2 tsp pepper

2 cups kale, thinly sliced

1) In a large pot, heat oil over medium heat; toss in onion and garlic, stirring occasionally until softened, about 5 minutes.

2) Add mushrooms; cook, stirring occasionally until begins to soften, about 4 minutes. Stir in sweet potato, 3 cups water, broth, quinoa and pepper. Bring to a boil. Reduce heat to medium, cooking until quinoa is tender, about 10-12 minutes.

3) Stir in kale, cook until tender, about 4 minutes. 

Information about today's WOD at Crossfit Vortex after the jump!

WOD at Crossfit Vortex

Mobility WOD

• Olympic Wall Squat with Internal or External Rotation
• Shoulder MOB of your choice

Pre-WOD

2 touch and go reps EMOM 7 minutes, no dropping the bar

• Clean and Push Jerk (65)

WOD

21-18-15-12-9-6-3 reps for time:

• Back extension
• Sit-Up
• Overhead Squat (21, 18 reps with 45. 35 for rest of reps)

Time: 15:19

C&J was good at 65, for the number of reps it was appropriate. The WOD was a tricky one, I really wanted to do 45 lbs for the overhead squats it just didn't happen. I did snatch the bar to get it up for the overhead squat.

And as I mentioned, I did toe-to-bar and black assistance band pull ups today. Time to move to the red band and after that - it's pull my own weight time. I am so excited.