H’s Vege Surprise Recipe + Back and Shoulders Mash Up: A WOD

As promised, here is H’s recipe of goodness in coconut broth.

Ingredients (all chopped into chunks unless otherwise stated):

  • 1 carrot
  • 1 small sweet potato
  • 1 white potato
  • 0.5 brown onion, sliced
  • 0.5 head of cauliflower
  • 4-5 flat mushrooms (1 of them is chopped for the broth)
  • 0.5 red capsicum
  • 1 corn on the cob cut into quarters
  • 0.25 butternut pumpkin
  • 0.25 kent pumpkin
  • 1L coconut cream
  • 3 cloves of garlic, minced
  • 3 tablespoons of Vege spice
  • 1 small handful of pineapple chunks (canned in juice)
  • 3 tablespoons of pineapple juice
  • salt and pepper to taste

Other things you’ll need:

  • chopping board and knife
  • cast iron pot
  • small sauce pan
  • ladle
  • wooden spoon
  • baking tray ( to catch any spillage)


  • Preheat oven to 180 c
  • In the small saucepan- combine coconut cream, garlic, spice and chopped mushroom.
  • Bring to a boil, once it is bubbling, reduce heat to simmer as you prepare the ingredients in the cast iron pot
  • Check for taste, use the salt and pepper to season as preferred
  • In cast iron pot placed the denser vegetables in first with the capsicum and mushrooms last
  • Pour the broth over the vegetables in the cast iron pot, cover and place into the oven
  • Cook for at least 2 hours
  • Serve with some rice or bread

This recipe is very forgiving, feel free to play around with different veg and quantities.

This is also great if you would like a creamy soup. Remove the corn before using a blender stick to blitz it into a smooth consistency, perfect for the colder weather to come!

Today’s workout was back and shoulder focused πŸ™‚

  • Light sets of rotator cuff warm up- external rotation, front/side and diagonal raises using a Thera band. (I did 5 reps of each, rotating through until I felt it was enough- 4 sets) Each rep was done slowly.
  • Superset- Bent over barbell row and seated band row (3 sets of 12 reps for the bent over row and max reps for the seated row)
  • 3 sets of 12 Military press
  • 3 sets of 12 Behind the head press
  • 4 sets of 10 for Alternating front and side raises
  • 4 sets of 10 Reverse Flys
  • 3 sets of Banded lat pull down (lying down) alternating with overhead plate holds
  • BONUS ROUND: Snatch tech including snatch balance and over head squats, sun salutations, tripod stand progressions

Finished off with 3 rounds my Ab and Glute Circuit for the week with some modification:

  • 10 V-ups
  • 10 Weighted standing side crunch (my shoulders were feeling a tad crunchy)
  • 10 Hollow body rocks
  • 10 Banded kickbacks (each side)
  • 10 Hawaiian squats (each side)
  • 10 Bridges
  • 10 Banded crab walk (each direction)
  • 30 sec Plank hold

Stay tuned for tomorrow’s post where I’ll share my Ab and Glute circuit for the week πŸ™‚

What is your go to core exercise Yiu incorporate into your training?

Min xx


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