WOD:   11/18/15

Work up to a heavy Triple Power Snatch in 10 minutes.

21-18-15-12-9 reps, for time of: 
Power Snatch, 115/75 lbs
Wall Ball shots, 20/14 lbs
Knees To Elbow

Ross pulling on a sled.....For Fun!

Ross pulling on a sled.....For Fun!

BRRRRRR...Time for Soup

I'm not always a huge soup fan, but this recipe from Melissa Joulwan of Well Fed was delicious!

Here's the recipe:



Prep 10 min | Cook 60 min | Serves 4-6 | Whole30 compliant


  • 1 tablespoon coconut oil

  • 1/2 medium onion, chopped

  • 4 large cloves garlic, peeled

  • 1 teaspoon salt

  • 3/4 teaspoon (mild) to 1 teaspoon (hotter) powdered ginger

  • 1/2 teaspoon ground black pepper (if you’re not on AIP)

  • 4 medium zucchini, about 2 pounds, chopped*

  • 4 cups high-quality chicken broth

  • *You can cut the zucchini however you like; see photo below for the safest way.



  • Heat coconut oil in a large soup pot on medium heat, 2 minutes. Add onions, then smash garlic cloves with the flat side of a knife or the bottom of a glass and add to pan. Stir often and cook until the onions and garlic are soft and golden, but not browned, about 7 minutes. Add salt, ginger, and black pepper; stir to combine.
  • Toss the zucchini into the pot. Stir to coat the zucchini with fat, then cook ’til beginning to soften, about 5 minutes.
  • Add the broth, bring to a boil, cover, and reduce heat to simmer. Let the zucchini cook 45 to 60 minutes until it’s very soft.
  • VERY carefully, purée the zucchini and broth in a blender or food processor, or with an immersion blender. If you’re using a blender, work in batches, filling the canister only halfway and holding a towel over the lid while you purée. Eat immediately, or store in a covered container in the fridge.


Tasty garnishes: My favorite right now is dried or fresh chopped chives. The green tops of scallions are also yummy. You would not be remiss if you drizzled a little sesame oil across the top.

Brought to you by Cassie Finer