RECIPE OF THE DAY

Lourdes
Lincoln
6:30am Class

PASTA E FAGIOLE SOUP

INGREDIENTS:

  • 3 cloves garlic
  • 1 small onion
  • 2 medium carrots
  • 2 stalks celery
  • 1 tbl tomato paste
  • small can crushed tomatoes
  • 1 small can cannellini beans
  • 2 cups veg stock or chicken or 2 bullion cubes + 2 cups water
  • 2.5 oz Israeli couscous or large pearl pasta
  • optional: 4 oz spinach or chopped kale

DIRECTIONS:

  • dice carrots and celery into 1/4” pieces; mince garlic or use a garlic press, halve, peel and thinly slice the onion; Heat a drizzle of olive oil on medium heat and add garlic and onion once you begin to smell the olive oil; stir for about 1-2 minutes. Add carrots and celery, season with salt and pepper and cook till softened about 2-3 minutes
  • Stir in tomato paste, crushed tomatoes, beans and their liquid, and the stock (you can add some chili flakes here as well). Bring to a boil then reduce to medium. Be sure to scrap up any bits at the bottom of the pot. Cook for about 6-8 minutes
  • Add the couscous to the pot. (If adding Kale, you can add now. If using Spinach, add about 1 minute prior to serving to wilt the leaves)
  • Cook for 6-8 minutes more till couscous is tender. Top with Parmesan or Romano

WOD

METCON

Bulgarian Split Squats
4 x 8/8
Tempo 22X2

Press
5×3, across

WOD GUIDANCE & GOALS
HEAVY DAY!! For the Bulgarian split squats, hold two dumbbells by your sides. The tempo for each squat is :02 down, :02 at the bottom, :01 up, then right into the next split squat. Complete 6 on both sides at the same weight. Then, Coaches will help you work up to a 8.5-9/10 effort which you’ll hold for all five sets of THREE reps. ALL reps will be challenging from the very first set.  Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! Record your weight.

Post Weights to Comments. Compare Scores HERE and HERE