friday 1/15/16... #1.back squat; #2. unbroken wallball ladder #3. Run, bench press renegade row, sit ups

#1. EMOM - 8
  Odd - 
One minute of Back Squats

Hold the bar on your back for the entire minute,
 squatting every 15 seconds (:15,:30,:45, :00)

  Even - Rest

#2. Wallball - unbroken 5-10-15-20-----

#3. conditioning

   4 rounds for time:

   200 meter run
   10 Bench press
   10 Renegade row (40/20)
   20 TTB or KTE



from the Civilized Caveman:

Bacon Butternut Squash Soup

 

Print

Prep time

15 mins

Cook time

1 hour

Total time

1 hour 15 mins

 

Serves: 6

Ingredients

• 1 large butternut squash, peeled and cut into large chunks
• 3 whole carrots, peeled and cut into large chunks
• 1 1/2 tablespoons coconut oil, melted
• 1/2 pounds raw bacon, chopped
• 1 small onion, chopped
• 1 small apple, chopped
• 2 cups chicken stock
• 1 cup full fat coconut milk
• 1 teaspoon salt
• 1-2 tablespoons cinnamon(taste bud depending, start with 1 and add to taste)
• 1 tablespoon nutmeg

Instructions

1. Preheat your oven to 350 Degrees Fahrenheit
2. Toss squash and carrots with coconut oil
3. Arrange in a baking dish and roast uncovered for 35 minutes or until tender
4. In a large stock pot or dutch oven over medium heat, cook bacon until crisp Remove bacon with a slotted spoon and set aside for the soup garnish
5. Add the onion and apple to the dutch oven or stock pot and sauté in bacon fat over medium heat until tender, about 5 minutes
6. Add the roasted butternut squash, carrots, chicken broth, and coconut milk to dutch oven or stock pot and bring to a boil stirring often
7. Remove from heat
8. Use an immersion blender to blend your soup or working in several small batches, blend soup in food processor or blender until smooth
9. Return to dutch oven or stock pot, bring to a simmer and season with salt, cinnamon, and nutmeg
10. Serve soup in large bowls garnished with bacon or you can freeze and save for later. I have frozen mine up to 2 months

Notes

**The seasonings are highly dependent on the size of your squash. My squash was huge, at least 2-3 lbs so add your seasonings in batches and taste test along the way so you don't overpower the soup.