Get your mind right for your goals! Read the article below. If you haven't already, post your SMART goals (short term, long term, and non-fitness) to the CFNOLA blog post tracking them.
NOTE: this weekend there will NOT be any powerlifting classes (next class is Friday at 5:30pm). Liz, Jackson, and I will be getting our USAW Level 1 Certs (olympic lifting) in Baton Rouge. Get psyched for some good lifting sessions to come.
Elana posted this video to the comments in the last blog post, reposted in case you missed it.
Ever felt an itch that wouldn't go away (no, not your athlete's foot)?
D is for DEADLIFT. And with the deadlift come the hamstrings. And more hamstrings.
Who knew Rogue had articles? GHRs from Matt Chan (hamstrings galore!)
Down and back Sled push/pull
Down and back Yoke carry with a partner. When you can't walk further, switch.
15 steps Duck walk w/pvc overhead
15 Lunges w/pvc overhead
3 x 10 Squatting box jumps
25 Banded good mornings
20 (10 each side) Lateral side steps
Mob: pvc roller
WOD: Sumo deadlift. Work up to a 3 RM
8-8-6-6-4-4-3-3-3's til 3RM
Supp: Weighted good mornings 8-8-8-8. Start w/empty bar and work up.
And...AWESOME soup recipe from Amanda! Had some last night. Delicious!
Roasted Red Pepper Florentine Soup
• 1-2 TBSP of a fat (I used coconut oil)
• 2 medium sized onions (enough for about 1.5 c diced)
• Some garlic (I used 6 or 7 cloves that had already been roasted, but you can go with what you like here.)
• 5 red or orange peppers
• can or jar of crushed tomatoes (I used Muir Glen organic fire roasted)
• 1/2 a can of coconut milk (freeze the other half -- it does fine)
• some stock or broth (I used a mixture of beef and chicken b/c that's what was open, but you need about one of those boxes' worth)
• block of frozen chopped spinach
• salt, pepper, etc -- whatever you like
This whole prep part, minus the simmering, took about 30 minutes.
1. Unwrap the spinach and set it on the stove on a plate or in a bowl. It'll thaw while you are cooking.
2. First, roast the peppers. Very easy. Here's a link: http://allrecipes.com/howto/roasting-peppers/. This is exactly how I did it.
3. While you've got the peppers in the oven, chop the onions and sauté them in your fat until they are translucent. If you're using raw garlic, chop that up and put it in with the onions near the end. Use a big soup pot so you only end up dirtying one pot!
4. Cut up your peeled, roasted red peppers into chunks and put those in a food processor or blender with the onions and garlic and puree until smooth.
5. Put your puree of peppers and onions back in your soup pot. Add the tomatoes and the coconut milk. Add the stock until you get to the consistency that you like. I like to make mine a little more watery, and then it cooks down to the thickness I like while it simmers.
6. Get that going and simmering for a little bit. Now take the thawed spinach and -- very important -- squeeze out all the water. (You know, where the vitamins are.) Put your squeezed spinach into your soup.
7. Let it simmer for as long as you'd like. I cleaned the kitchen while this was on the stove, so say, like 20-30 minutes.
8. Don't forget to season it! Taste, and salt, pepper, and cajun it up until it tastes delicious! Put a little drizzle of balsamic vinegar in there if it needs a little sharp sweetness, or some olive oil on the top before you serve it! Yum yum! You could even add shredded chicken or something like that to get it more meaty. You'll love it!