Dust Off The Crock Pot, The Rain is Here!

The rain is back so what better way to spend your meal time huddled up next to a nice and healthy hot bowl of soup!  Here is another great recipe from PaleOMG

• 2 sweet potatoes or yams, diced
• ½ yellow onion, sliced
• 1 (14oz) can of coconut milk
• 1 cup vegetable broth
• 2 garlic cloves, minced
• 1 tablespoon dried basil
• salt and pepper, to taste

1. Place all ingredients in the crockpot.
2. Mix around.
3. Cook for 3 hours on high.
4. Use a hand blender, blender, or food processor and puree mixture until smooth. My 9 cup food processor fit it all just perfectly.
5. Eat up! If you have leftover meat, add it to your soup…obviously.

 

***REMINDER***

Now is the time to sign up for the CFIV OPEN!

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WOD – 02.20.2013

All Levels:

Skill/Strength work:  5×2 hang cleans (heaviest possible)

As many rounds as possible in 15 minutes of:

200m run

20 jumping lunges

10 push press (135#/95#)

- – - – - – - – - – - – - – - -

Level One:

Skill/Strength work:   hang cleans skill work

As many rounds as possible in 15 minutes of:

200m run

20 jumping lunges

10 push press

- – - – - – - – - – - – - – - – -

Teen:

Skill/Strength work:  6×6 overhead squats

“Annie”

50-40-30-20-10

double unders   (if no double unders then do:  150-120-90-60-30 singles)

ab mat sit ups

 

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