NEWS

  • SAT WOD Recording
  • NEXT WEEK’S BONUS CHALLENGE
    • 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.

RECIPE OF THE DAY

Michele
Sudbury
Coach

INSTANT POT TORTILLA-LESS SOUP

INGREDIENTS:

      • 2 breasts (about 1 1/2 pounds)
      • 1 1/2 teaspoon salt
      • 2 10 oz cans tomatoes with green chiles
      • 1 14.5 oz can chicken broth
      • 1 medium onion chopped
      • 2 tsp garlic powder
      • 1 tsp onion powder
      • 1-3 tsp chipotle pepper powder
      • 1 tsp cumin
      • 2 tsp chili powder
      • 1 tsp dried oregano
      • 1 tsp smoked paprike
      • 2 zucchinis chopped
      • 1 14 oz can full-fat coconut milk

DIRECTIONS:

  • Sprinkle boneless skinless chicken breasts with salt. Add the chicken breasts to the Instant Pot. Add the remaining ingredients in order, through zucchini.
  • Secure the lid on the pot. Cook at high pressure for 18 minutes. Allow the pressure to naturally release for ten minutes, then use the manual release. Pull out the chicken breasts and add coconut milk. Switch Instant Pot to Sauté mode and stir to combine. Dice chicken, then return it to the soup. Serve hot, topped with garnishes of choice.
  • SLOW COOKER: Add all ingredients, except coconut milk, in order listed. Cook on low heat for 7 hours or on high heat for 4 hours. Remove chicken breasts and dice. Stir in coconut milk, then return chicken to slow cooker

WOD

“So Done”

METCON

Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups

MASTERS

Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups

MOVE

Row or Bike for 40 Minutes
on the 5 min complete
5 Push Ups
10 Squats
15 Sit Ups

WOD GUIDANCE & GOALS
At “GO” you will perform 10 push ups, 20 squats and 30 sit ups. As soon as you complete the work, hop on your rower or bike and complete as many calories as you can until the 5 minute mark. At the 5 minute mark, complete the same 10/20/30, then keep accumulating calories. The push ups will take :15-:20, squats :20-:40 and sit ups :40-:60 (around 2:00 total), so you’ll have around 3 minutes to row/bike every 5 minutes. Your score is total calories.

Post Calories/Meters to Comments.

HOME WOD

Run for 40 Minutes
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups

ENDURANCE

90 min hike/walk