WOD:   01/05/16

EMOTM for 20 minutes:
Odd: 10 Burpee Box Jumps 24"/20"
Even: Max Reps Dumbbell Step-ups 45's/30's on 24"/20” box

Score = number of step-ups



Before starting CrossFit and starting to eat healthier, you would have ever caught me eating Kale! Like ever! But now I incorporate it regularly into my rotation of green leafies! There are plenty of ways to include kale in your diet, even ways so that you might not notice it’s there!

Why is Kale so great? Well, it packs a powerful nutrient punch including Vitamin K, A, and C and is a great source of fiber. Vitamin K is one that people are missing a lot from their diet and Kale is known for being great at restoring proper levels in the blood. The fiber content also helps lower cholesterol and is good at decreasing risk factors for things like colorectal cancer.

Kale also has tons of phytochemicals (color chemicals) and carotenoids that work in the body as antioxidants. We common think of these being is in carrots, sweet potatoes, and other orange/red veggies, but they are also contained in dark leafy green veggies like Kale!

Some of my favorite ways to have Kale include more kale in my diet is sautéed with my morning meal, or in a stir fry with dinner. There is also several varieties of Kale, check out my favorite, dinosaur kale! Check out Bon Appetit’s page with all the kale recipes you might need http://www.bonappetit.com/recipes/slideshow/kale-recipes#4. More information about the nutrition of kale can be found here http://www.livescience.com/50818-kale-nutrition.html.

Happy Eating!


  1. Picture http://www.oceanmist.com/wp-content/uploads/2014/09/Lacinato-Kale-Bunch_10025-web-op.gif

  2. Information: http://www.livescience.com/50818-kale-nutrition.html

  3. Information: http://healthyeating.sfgate.com/vitamins-antioxidants-phytochemicals-10859.html

Written by Jenna Robinson