21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.
U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
In remembrance of 9/11, September WODs are the “Hero” WOD which are WODs in honor of fallen soldiers. Like the Girls, everything can be modified, but just remember these men and what they did when you perform the WOD!
Like always, looking forward to hearing about your experience so please share!
Makes about one quart, 32 to 36 ounces (4 to 4 1/2 cups)
1 extra-large sweet potato (or 2 to 3 smaller sweet potatoes), peeled and diced into 1-inch cubes
about 3/4 cup water
1 large red bell pepper, de-seeded and chopped into large pieces
one 14-ounce can coconut milk (I used Trader Joe’s Light Coconut Milk)
optional seasonings – any included should be seasoned to taste : salt and pepper; red pepper flakes, cayenne pepper, chili powder; cinnamon, ground ginger, ground nutmeg; garlic powder, onion powder, curry powder
optional additional vegetables – while steaming the sweet potato, steam carrots, squash, zucchini, or other vegetables on hand
Place sweet potato cubes in a large microwave-safe bowl or baking dish, add 3/4 cup water or until the water comes up about 1-inch high in the base bowl (the cubes do not need to be fully submerged in water; water simply needs to be present to create steam), cover bowl with plastic wrap, and heat on high-power for 13 to 15 minutes, or until sweet potatoes are very fork-tender (microwave temperatures and strengths vary and so will cooking times). Transfer cooked potatoes to a high-speed blender or food processor, add the red pepper, coconut milk, and blend on high power until very smooth and creamy.
Taste the soup and wait five minutes before seasoning it, and if desired season to taste (Note: I tasted the soup and thought it was bland and that it needed salt and pepper but did nothing and got sidetracked. After going back to it five minutes later, my palate had adjusted and I realized I preferred the pure flavors of potatoes, peppers, and coconut milk and added nothing; however, season to your taste preferences. Adding a pinch of salt and pepper to each individual’s bowl before serving works fine).
Optionally, garnish with finely diced red peppers, a drizzle of coconut milk, coconut oil, coconut butter, or olive oil; fresh herbs, nuts or seeds, dollop of sour cream or yogurt; a dash of salt, pepper, cinnamon, nutmeg, ginger. Store soup in an airtight container in the refrigerator and reheat in the microwave or on the stovetop. Soup will keep for up to 5 days in the refrigerator or can be frozen for up to 3 months.
