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Open Gym for 6/2/2013

By Industrial AthleticsJune 1, 2013No Comments

It is a Sunday, that means Open Gym. Come work on lifts, learn something new, do a workout, or hang out.

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May Fundamentals Graduation!!!

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Mediterranean Harvest Vegetable Soup • 6

Mediterranean Harvest Vegetable Soup

•    6 cloves garlic
•    1 onion or 2 shallots
•    1-2 stalks celery
•    4-5 carrots
•    1-2 parsnips
•    2-3 cups kale
•    1 tablespoon oil
•    4 cups low sodium vegetable broth
•    1 14.5 oz. can diced tomatoes
•    1 15 oz. can cannellini beans drained
•    1 teaspoon italian seasoning
•    ¼ teaspoon red chili flakes
•    generous pinch salt adjust to taste

INSTRUCTIONS

1.    Mince 6 cloves garlic and 1 onion (or 2 shallots). Chop 1-2 stalks of celery into small    pieces.
2.    Chop 4-5 carrots and 1-2 parsnips into slices.
3.    Roughly chop 2-3 cups of kale.
4.    Heat a cast iron Dutch Oven or heavy-bottomed soup pan to medium. Add 1 tablespoon oil. Once the oil is heated add the garlic, onions, and celery. Sauté for 2-3 minutes, stirring often.
5.    Add the carrots and parsnips to the pan along with a generous pinch of salt and pepper. Sauté for 7-8 minutes, stirring often to prevent sticking. The vegetables should soften slightly.
6.    Add 4 cups of vegetable broth to the pan and cover. Bring to a boil and then reduce to a simmer for 20 minutes or so. Stir occasionally.
7.    After 20 minutes or so remove the cover from the pan. Add 1 (drained)14.5 oz. can of diced tomatoes (or petit diced tomatoes), 1 15 oz. can of cannellini beans, 1 teaspoon Italian seasoning, ¼ teaspoon red chili flakes, ½ teaspoon sugar, and another pinch of salt and pepper. Add the kale to the pot. Stir all of the ingredients together.
8.    Cover once again and simmer for another 10 minutes or so.
9.    Taste the soup and adjust spice levels to taste. The vegetables should be softened and easily pieced with a fork.
10.    Serve the soup with crusty bread and garnish with Parmesan cheese (optional).

https://www.therusticfoodie.com/healthy-harvest-vegetable-soup/

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Up Down Box get overs are a great full body conditioning movement for endurance and power. Do you think these look fun or deceptively hard? #fitness #workout #updown #crossfit #theiacommunity

Owner Matthew Becker is one of the most active own

Owner Matthew Becker is one of the most active owners in Pittsburgh. While he doesn’t coach many group classes any more, he handles all No Sweat Intros, does a lot of personal training, trains new members, and meets one-on-one with clients to help them meet their goals. He believes that an owner should lead by example, not by authority and position. That’s why he has done every job in the gym at some point and can still be seen doing things like building weight trees, hanging equipment on the walls, and cleaning up messes.

Matt says he originally opened Industrial Athletics to show people that CrossFit training doesn’t need to be intimidating and is accessible to anyone who wants to try it. That’s still is driving goal over 8.5 years later. In everything he does, he believes in building better individuals. #fitness #workout #owner #coach #smallbusiness #theiacommunity

Nutritious Recipe Swaps Recipe calls for: ● Deep

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Recipe calls for:
● Deep frying? → try baking, roasting or steaming
● Using oil for cooking? → limit to 1 tbsp. or use cooking spray to grease pans
● Ground beef? → look for lean beef or chicken, substitute some of the meat with
vegetables or legumes
● Butter for flavor on vegetables? → try spices like basil or parsley or add some lemon
juice
#healthyeating #nutritiontips #homemade #homecookedmeals #transformation #progressnotperfection #justalittlebetter #healthyhabits #habitsbasednutritioncoaching #eatyourveggies #healthy #lessismore

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Pittsburgh, PA 15233

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