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Thursday October 22, 2015 CrossFit Stapleton- Denver, CO

soup

Tayleo Asparagus, Chicken & Rice Soup 

Ingredients:

  • 4 clove garlic
  • ⅓ c. extra-virgin olive oil + 2 tbsp. extra-virgin olive oil
  • 2 c. sweet potatoes
  • 3 c. leeks
  • 8 cups chicken stock
  • 2 bay leaves
  • 1 tbsp. coarse sea salt or kosher salt
  • 1½ lb. fresh asparagus (diced) 
  • 1 c. brown rice
  • Freshly ground pepper, to taste
  • ½ c. grated Parmigiano-Reggiano
  • 1 whole rotisserie chicken (meat removed and diced)

Directions:

  1. Sauté garlic with 1/3 cup olive oil in a heavy-bottomed, 6-quart pot over medium-high heat for 1 to 2 minutes. Add potatoes and cook, stirring occasionally, until crusty but not browned, 4 to 5 minutes. Add leeks and cook until softened, 3 to 4 minutes.
  2. Add 8 cups chicken stock, bay leaves, and 1 tablespoon salt. Stir well, scraping potatoes from pot bottom. Add rice and bring to a boil, then lower heat to vigorous simmer and cook, covered, about 20-30min stirring occasionally, until rice is cooked through. 
  3. Add chopped up asparagus and chicken. Remove from heat and season with pepper and more salt to taste. Stir in remaining 2 tablespoons olive oil and 1/2 cup grated cheese. 
  4. Enjoy!!!

 

CROSSFIT CLASSES: 

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

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BOOTCAMP RX CLASS: 

WOD:

For Time:

1000m Row

Rest to recovery and go again. Everyone does it twice

MyZone: Sprint/ Red

Rest 5 minutes… then…

4 Rounds for Time:

10 Burpees

20 DB Thrusters (30/20)

30 Russian Twists (30/20)

40 Mountain Climbers

MyZone: Pace/ Yellow

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BUMPERS CLUB: 

Squat Clean, 3×5 Reps
Push press, 12×3 reps @ 55%
Front squat 10×3 reps @ 50% + chains
Weighted Muscle Ups, 3×4 reps

AMRAP 10:00:
12 KB Bench press, 24kg ea 12 Toes to bar
1 P-bar dip ascent

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