The
Daily
Fix
Workout 26.2
Shrimp Meatball Soup
Better Movements
Why dynamic exercises produce greater power and fitness
For time:
80-ft. DB overhead lunge
20 dumbbell snatches
20 pull-ups
80-ft. DB overhead lunge
20 dumbbell snatches
20 chest-to-bar pull-ups
80-ft. DB overhead lunge
20 dumbbell snatches
20 muscle-ups
A vibrant, smoky shrimp soup with tender shrimp meatballs simmered in a guajillo-chipotle broth, filled with fresh celery, zucchini, and bright cilantro.
Ingredients
For the Shrimp Meatballs:
1 lb raw shrimp, peeled and deveined
1 large egg
1 small tomato, quartered
¼ cup fresh cilantro leaves
1 clove garlic, peeled
½ tsp garlic powder
½ tsp onion powder
Salt and black pepper, to taste
For the Soup Base:
1 Tbsp butter or tallow
4 cups chicken or seafood broth
1 small onion, diced
1 small tomato, diced
2 dried guajillo chiles, stems and seeds removed
1 chipotle pepper in adobo (or 1 tsp chipotle paste)
1 clove garlic
1 cup zucchini, chopped into small cubes
1 cup celery, chopped
¼ cup fresh cilantro (for garnish)
Salt and black pepper, to taste
Macronutrients
(per serving, makes 4)
Protein: 30g
Fat: 10g
Carbs: 7g
Preparation
Soak guajillo chiles in hot water for 10 minutes until soft. Drain, then blend with chipotle, garlic, and diced tomato until smooth. Set aside.
In a blender or food processor, combine shrimp, egg, tomato, cilantro, garlic, garlic powder, onion powder, salt, and pepper. Blend until a smooth paste forms.
Wet your hands and shape the mixture into 1-inch meatballs. Place on a plate and refrigerate while preparing the soup.
In a pot, melt butter or tallow over medium heat. Add diced onion and cook 3–4 minutes until softened.
Stir in the guajillo-chipotle mixture and cook for 2 minutes to deepen the flavor. Pour in the broth, then add chopped celery and zucchini. Bring to a gentle simmer.
Carefully drop the shrimp meatballs into the simmering broth. Reduce heat to medium-low and cook 8–10 minutes, until the meatballs are firm and fully cooked.
Taste and adjust seasoning with salt and pepper.
Ladle into bowls, garnish with chopped cilantro, and serve hot — optionally with lime wedges for a bright finish.
Men use a 50-lb dumbbell. Women use a 35-lb dumbbell.
Alternate arms on the snatches. Stop at 15 minutes if you have not finished.
Post time or amount completed in 15 minutes to comments.
In this August 2007 lecture, Coach Glassman explains that his program prioritizes high-skill, dynamic movements (relative to isolation and machine-based exercises) because they are, in almost every respect, better vehicles for optimizing fitness—defined as work capacity across broad time and modal domains. He examines the differences among the shoulder press, push press, and push jerk, and compares them to strict versus kipping pull-ups. The advantage of the “better” (more dynamic) movements, he argues, lies in the power they express, as they consistently rank higher across nearly every continuum that matters: athleticism, power, intensity, skill, and utility.
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SATURDAY 260307