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Thursday March 26, 2015 CrossFit Stapleton- Denver, CO

Sweet Potato Carrot Leek Soup (Great hot or cold!) 

soup

 

Ingredients: 

  • 1 large white onion (diced)
  • 1 large sweet potato (diced)
  • 1# carrots (diced)
  • 3 large garlic cloves (minced)
  • 2 leeks (sliced)
  • 6 pieces think cut bacon (diced)
  • 1 rotisserie chicken (pull off all meat and dice small)
  • 1 Tablespoon salt
  • 1.5 Tablespoons pepper
  • 1 teaspoons chili powder
  • 1 teaspoon coriander
  • 1/2 teaspoon cloves
  • 8 cups chicken stock
  • 1 can coconut milk

 

Directions: 

1. Cook diced bacon in a large soup pot over medium-high heat, stirring frequently. Once fat is rendered and bacon looks crispy add diced onions and minced garlic. Allow the onions and garlic to brown for about 5-8min, or until onions are translucent and very fragrant!

2. Once onion and garlic smell amazing add in carrots, potatoes, and leeks! Sautée until all veggies are slightly browned (about 10 minutes).

3. Add in all spices and stock. Simmer for 30min over medium high heat (stirring occasionally).

4. Using an immersion blender (or a heat safe blender) blend veggie, broth, spice mixture until smooth.

5. Stir in coconut milk and simmer for another 20 minutes.

6. While soup is simmering, cut up rotisserie chicken and add to soup!

7. Serve hot or cold…. Enjoy!

 

 

CROSSFIT CLASSES: 

Performance- 

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

 

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15 Strict Pull-Ups (ladies – perform 10 strict)

15 Kettlebell Swings (32/24 kg)

—————————————————————————————————–

Fitness- 

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

 

B. Complete as many rounds and reps as possible in 15 minutes of:

Run 600 Meters

15 Strict Pull-Ups (ladies – perform 10 strict)

15 Kettlebell Swings

 

BOOTCAMP RX CLASS: 

EMOM 8 minutes – two teams (take turns): 
Sled pushes


WOD:
2 rounds, 1 min per station – running clock the whole time:
HR Pushups
DUs
Wall Balls
REST
Ring Rows
Burpees
Abmat Situps
REST
MyZone: Sprint/ Red

After 2 rounds of the above, rest 5, then…

2 Rounds:
250m Run
40m Broad Jumps
MyZone: Sprint/ Red

 

 

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