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Wednesday January 13, 2015 CrossFit Stapleton- Denver, CO

CHICKEN AND MUSHROOM RAMEN SOUP

(http://thepaleodiet.com/chicken-and-mushroom-ramen-soup/#.VpUpadpViko)

ChickenRamen

INGREDIENTS

  • 1 medium zucchini
  • 4 skinless, boneless chicken thighs
  • 1 teaspoon salt-free Chinese five-spice powder
  • ½ teaspoon black pepper
  • 8 cups unsalted chicken stock
  • 1 1-inch piece ginger, peeled and cut into matchstick-size pieces
  • 2 cloves garlic, peeled and thinly sliced
  • 4 ounces shiitake mushrooms, stems removed and sliced
  • 5 ounces fresh baby spinach, roughly chopped
  • 2 hard-cooked eggs, halved lengthwise
  • Sliced scallions
  • Crushed red pepper (optional)

INSTRUCTIONS

  1. To make zucchini noodles, use a julienne slicer or spiralizer to cut zucchini into thin slices. Set zucchini noodles aside.
  2. Preheat broiler. Rub chicken thighs with five-spice powder; sprinkle with black pepper. Place chicken thighs on a foil-lined baking sheet. Broil 4 to 5 inches from the heat 8 to 10 minutes or until done (175°F), turning once halfway through broiling. Let stand 10 minutes. Slice chicken and set aside.
  3. Meanwhile, in a large saucepan combine stock, ginger, and garlic. Bring to boiling; reduce heat. Add mushrooms; simmer, uncovered, 2 minutes. Add zucchini noodles; simmer 1 minute. Remove saucepan from heat. Add spinach; stir just until wilted. Stir in chicken.
  4. Divide among four bowls; top with hard-cooked egg halves and scallions. If desired, sprinkle with crushed red pepper.

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time (Sub = hollow hold)
Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:
14 Alternating (7/arm) Dumbbell Snatch (55/35 lbs)
14 Toes to Bar (sub = :20 hang (no movement) from bar + 10 sit-ups)
400 Meter Row

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Fitness-

A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups/RRs x 3-8 reps
Minutes 3-4 & 9-10: :30 hollow-hold (on floor)
Minutes 5-6 & 11-12: 45-60 second Handstand Hold

B. Four rounds for time of:
14 DB Push-Presses
14 V-Ups
400 Meter Row

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BOOTCAMP RX CLASS:

*Include KB Snatch Progression in warm-up*

A. CORE- 5 min AMRAP:

1 – V-up

1- Sit-up

1- Russian Twist (2 ct)

2- V-up

2- Sit-ups

2- Russian Twists

3… Etc.

B. Four rounds for time of:
14 Alternating Dumbbell/KB Snatch
14 Burpees
400 Meter Run

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