Wednesday 11/27/13

Skill Work
Spend 12 Minutes practicing handstands

You may work on progressions for handstands against a wall or freestanding, HSPU, handstand walk, etc

WOD
3 rounds for reps of:
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Left Arm 55/35
20 Seconds Rest
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Right Arm 55/35
20 Seconds Rest

Basics
3 rounds for reps of:
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Swings
20 Seconds Rest
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Wall Balls
20 Seconds Rest

Displaying photo.JPG

Paleo Potato Soup

Ingredients:
1 tbsp Organic Virgin Coconut Oil
1 c diced onion
2 tbsp minced garlic
2 strips of chopped bacon
1 lb ground beef
4 cups chopped white potatoes
1 can full fat coconut milk
1 tbsp butter
4 c beef broth
2 bay leaves
1 c chopped celery
2 tsp onion powder
2 tsp garlic powder
2 tsp sea salt
2 tsp fresh ground black pepper

Directions:
1. Add coconut oil to a large soup pan.  Mix in onions and garlic.  Sauté until the onion becomes translucent.

2. In a large sauce pan, brown the bacon until it is almost done.  Add the ground beef to the bacon and brown it as well. 
Add onion powder, garlic powder, sea salt, pepper, and celery salt to the meat as it is browning.
3. Add beef broth, and bay leaves to the onions and garlic in the large soup pan.  Mix in chopped potatoes and celery and bring water to a boil.
4. Boil potatoes for 20 minutes or until tender.
5. When the potatoes are done, remove the pan from the heat and use masher on potatoes to create a thicker consistency.
6. Add one can of full fat coconut milk to the potato mixture.  Mix well.
7. Add meat to milk and potatoes – mix well.
8. Put pot back on burner on LOW heat and stir until warmed through.

Tasty Rating: 10

I’m not a soup fan and that’s speaking conservatively.  This however, is not your normal soup.  It’s a meat and potatoes parade!  Very thick and tasty.  A definite go-to for the winter months and I think I may just experiment with some more soups since this one was so tasty.  I garnished with some crispy bacon pieces to add texture and of course, taste!

Written by:

Leave a Reply

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Wednesday 11/27/13

Skill Work
Spend 12 Minutes practicing handstands

You may work on progressions for handstands against a wall or freestanding, HSPU, handstand walk, etc

WOD
3 rounds for reps of:
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Left Arm 55/35
20 Seconds Rest
40 Seconds Max Effort Double Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Snatches, Right Arm 55/35
20 Seconds Rest

Basics
3 rounds for reps of:
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Kettlebell Swings
20 Seconds Rest
40 Seconds Max Effort Single Unders
20 Seconds Rest
40 Seconds Max Effort Wall Balls
20 Seconds Rest

Displaying photo.JPG

Paleo Potato Soup

Ingredients:
1 tbsp Organic Virgin Coconut Oil
1 c diced onion
2 tbsp minced garlic
2 strips of chopped bacon
1 lb ground beef
4 cups chopped white potatoes
1 can full fat coconut milk
1 tbsp butter
4 c beef broth
2 bay leaves
1 c chopped celery
2 tsp onion powder
2 tsp garlic powder
2 tsp sea salt
2 tsp fresh ground black pepper

Directions:
1. Add coconut oil to a large soup pan.  Mix in onions and garlic.  Sauté until the onion becomes translucent.

2. In a large sauce pan, brown the bacon until it is almost done.  Add the ground beef to the bacon and brown it as well. 
Add onion powder, garlic powder, sea salt, pepper, and celery salt to the meat as it is browning.
3. Add beef broth, and bay leaves to the onions and garlic in the large soup pan.  Mix in chopped potatoes and celery and bring water to a boil.
4. Boil potatoes for 20 minutes or until tender.
5. When the potatoes are done, remove the pan from the heat and use masher on potatoes to create a thicker consistency.
6. Add one can of full fat coconut milk to the potato mixture.  Mix well.
7. Add meat to milk and potatoes – mix well.
8. Put pot back on burner on LOW heat and stir until warmed through.

Tasty Rating: 10

I’m not a soup fan and that’s speaking conservatively.  This however, is not your normal soup.  It’s a meat and potatoes parade!  Very thick and tasty.  A definite go-to for the winter months and I think I may just experiment with some more soups since this one was so tasty.  I garnished with some crispy bacon pieces to add texture and of course, taste!

Written by:

Leave a Reply

Your email address will not be published.

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