December 26, 2009
Saturday Group Workout
Pumpkin Sausage Soup
Ingredients:
1 pound mild ground italian sausage
3 small onions
25 oz can of coconut milk
14 oz can of chicken broth
14 oz can of pumpkin
Tuscan chicken seasoning
Take a deep pan and brown the sausage along with chopped onions.
Pour coconut milk, chicken broth, and pumpkin into a pot and simmer. Add tuscan chicken seasoning to taste.
Mix all ingredients together in pot and simmer for approx 20 minutes.
It came out pretty good. Next time I might try ground turkey instead of sausage.
Warm Up
Joint Mobility
Light Stretching
Workout of the Day (WOD)
Partner up burn some calories One athlete goes at a time to complete the following:
- Run 250 Meters
- 100 Push Ups
- Run 250 Meters
- 200 Kettlebell Swings 53#Men/35#Women
- Run 250 Meters
- 300 Air Squats
- Run 250 Meters
- 300 Sit Ups
- Run 250 Meters
- 200 Push Press 95#Men/65#Women
- Run 250 Meters
- 100 Pull Ups
- Run 250 Meters
Pair up with a partner. Both athletes need to complete each run together and can not start doing the exercise until both are back from the run. Once both are back from the run – one athlete can perform as many reps as possible then tagging his or her partner to step in and take over to compete the full amount of reps.
Special thanks to Jenna for taking the photos.  She is only 4! Good job.
Today’s WOD was harder than it looked. Had to push hard to prevent from getting beat by Heidi and Jackie. Doc and I had an advantage on the Push Press towards the end or we would have gotten smoked. Everyone did great.
See you Monday.
You’re lucky Heidi wasn’t feeling well Steve!!! We would have kicked your asses! You did have an advantage on the push press. It was heavy for me. Great WOD though. Have a great weekend.
LOL! Wah wah wah. I wasnt feeling good either. And between Doc and I we cant do sit ups to save our life. Doc even told me a story about barely passing the Presidential Fitness Test in High School because of sit ups. At least I thought he was telling me that when we were running and I couldnt really hear much or talk to tell him to shut the hell up. LOL
Maybe next time.
LOL. I often want to tell him to shut the hell up too. He does talk way too much and loves to tell useless stories. Yeah, we kicked ass in sit-ups.
Steve. 1st guys need to stick together so dont talk crap. Jackie I wont even start bc I have to sleep next to you later. Steve I am glad you didnt share the story of what I said the girls owe us if we win. LOL.. Thanks for a great saturday workout. Yes, I admit to sucking at situps. Darren
Funny. Yeah I thought it was pretty funny. I was sucking wind so bad I couldnt even respond. The only thing I am good at is the KB Swings and Push Press. I plan on stepping up my running time. Need to start doing at least 10 miles a week. Part of the warm up is going to be 1 mile run.
Thanks for the push.
Are those some Paleo cookies I see in the pictures?
Ahhh very good. I put them there for a reason. Good eye Mike B.
Those cookies are the devil. If there were paleo I would not eat anything but cookies and steak.
cookies and steak! that would be awesome lol
that soup was great.. thanks for posting that..
i have no idea what the hell tuscan chicken seasoning is, so i just used garlic powder, a little italian seasoning, and a dash of red pepper flakes.. i loved it. thats a great PWO meal with a piece of grilled chicken or something. I used the hot italian turkey sausage, what sausage did you use?
oh and a dash of red paprika, tumeric, and cumin…
I used some kind of Mild Italian Sausage. It was really really good. Tuscan Chicken Seasoning is sold at publix. Pretty good – basically Italian seasoning.
The coconut milk made it so creamy and between that and the sausage the fat blocks were really high along with protein and low carb. I ate it for lunch and wasnt hungry for about 5 hours.
Next I will post some Paleo Chicken with lemon wine sauce.
keep em comin