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Friday, October 9, 2009


A Family Affair
A Family Affair

* CrossFit Winnipeg will be closed on Thanksgiving Monday, October 12th  except for a team workout at 9:00am.

Workout of the Day
Max double unders in 10 min.

Then rest approximately 5 minutes and follow up with rowing intervals.

10 x 125m all out Sprints with 1 min recoveries…

Here’s Bruce Kocher on Rowing Fast from the CrossFit Journal.

Download as Quicktime.
Download as Windows Media.

It’s Food Friday and this time Kimberly has the “warm up your insides” edition, just in time…

Fall Soups


Coconut Beet Borscht (source: www.performancemenu.com)
Robb Wolf & Nicki Violetti

Soups are a great way to change up the meat/vegetable routine.  The coconut milk in these two recipes adds richness and is a great way to get in your healthy fat calories.  Make sure to buy full fat coconut milk!  If you don’t like ginger, you could try other flavors (garlic, fennel, etc.).

4 – 6 medium beets (save the beet greens and sauté them in bacon fat some other day)
1 onion
1 can coconut milk
½ cup minced ginger

1. Grate or finely chop the ginger and chop the onion.

2. Heat some olive oil and butter in a big pot and add the onion and ginger, cook over medium heat for 3-5 minutes.

3. Chop the beets and add them to the pot.

4. Add ½ – 1 cup of water (or chicken stock), cover and cook for 5 – 10 minutes.

5. Add the coconut milk and stir.

6. Cover and cook for 10 – 15 minutes on low heat, stirring occasionally.

*Optional – blend the soup in small batches in a blender, two ladles at a time max. otherwise you risk burns and a huge mess.

Ginger Butternut Squash Soup

(This is a mix of me playing in the kitchen and checking online recipes)

Roast a butternut squash

Slice a squash in half and remove the seeds, add some butter to each half and bake at 375 for just over an hour.

When the squash is done follow the borscht recipe, except you need to add some curry powder or whatever mix of cumin, tumeric, etc. you prefer (1 – 3 tsp depending on your taste preferences).  Before adding the squash, move the onions/ginger to one side of the pot and add the powder to the empty side, toast the powder for a minute or two over medium heat then continue with the rest of the recipe.  I added closer to two cups of chicken stock for this one though to thin the soup out a little.  This soup needs to be blended and be careful when scooping out the hot squash.

Anyone else have primal soup recipes?  Please share!


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