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WOD for 4/19/2013

By Industrial AthleticsApril 18, 2013No Comments

As Many Rounds as Possible in 15 Minutes:

10 Power Snatches 95/65lbs
15 Box Jumps 30/24in

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WOD for 4/18/2013

WOD for 4/18/2013

Don’t forget to sign up this Sunday for Hero WOD

Don’t forget to sign up this Sunday for Hero WOD with Rich! There will be platinum, scaling and partner options available. This Sunday October 24th at 10am! #workout #fitness #herowod #chadworkout #theiacommunity

We have missed seeing Leslie’s bright smiling fa

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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/

Up Down Box get overs are a great full body condit

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

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