Sunday 12/4

Happy birthday Annie!

Broccoli Cheese And Potatoes Soup

1 small onion, chopped
1 medium carrot, chopped
1 celery stalk, chopped
2 cloves garlic, minced
1 tbsp butter
2 tbsp flour (AP, whole wheat or gluten-free flour)
2 1/2 cups less sodium chicken broth (or vegetable broth)
1 cup fat free milk

2 medium potatoes, peeled and diced small
1/4 tsp kosher salt and fresh pepper
4 cups (about 2 heads) broccoli florets, chopped into small pieces
1-1/2 cups reduced fat shredded sharp cheddar
2 slices 2% American cheese
1 tbsp parmesan cheese

Chop onion, carrot, celery, garlic in a chopper or mini food processorimage: In a large soup pot, melt butter.  Add chopped vegetables and sauté on low heat until soft, about 5 minutes. Add flour, salt and pepper to the pot and stir until smooth.
Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes. Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar and American cheese, stir well and remove from heat, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.

Saturday 12/3

Pass Someone!

2 Rounds for time:
10 Burpee Broad Jumps (L shape inside both lengths of the gym)
5 Tire flips
100 meter Farmer carry (to SCATS - 50/30# DBs)
20 Pull Ups
200 meter Log carry x 200m
50 Sit Ups
Row 300 meters
15 Handstand Push Ups
400 meter Run