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Tuesday January 31, 2017 CrossFit Stapleton- Denver, CO

FREE Recipe Alert!!

Athlete In The Kitchen Recipe!!!

chilli

Spicy Slow Cooker Chorizo Chili

Ingredients:

• 1# lean ground beef or bison

• 1# chorizo sausage (ground ideally)

• 1 onion (diced small)

• 3 cloves garlic (minced)

• 2T EVOO

• 1 (15oz) can of tomato sauce

• 2 (15oz) cans of diced tomatoes

• 1 (15oz) can black beans (drained and rinsed)

• 2 chipotle peppers in adobo (chopped) + 1-2t adobo sauce

• 1T chili powder

• 2T cumin

• 1/2 small bag or block (about 5oz) frozen chopped spinach

• Salt and Pepper (to taste)

• 1 avocado (for serving)

Directions:

1. In a large sauté pan, over medium-high, heat 2T EVOO then add in onions and garlic.

Cook until onions become translucent and garlic smells awesome!

2. Add in both meats (beef and chorizo) and brown, breaking up with a wooden spoon,

until cooked through.

3. Drain any unwanted fat from the pan and dump meat, onion and garlic goodness into

a large croc pot.

4. Add in the remaining ingredients (minus the frozen spinach and avocado) and mix

quickly with a large spoon.

5. Cook on low for 8 hours or high for 4!

6. When you are about 10 minutes out from being ready to eat – dump 1/2 of the frozen

bag/block of spinach into pot and mix in well. Allow chili to sit, covered, for at least 10

minutes to ensure spinach fully de-thaws and blends into chili well. Stir once more

and serve immediately.

7. Serve chili with a few slices of avocado – and enjoy!

Happy Eating!!

 

CROSSFIT CLASSES:

Performance-

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy”

for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

B. Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts (225/155 lbs)

12 Box Jumps (24/20)

200 Meter Run

———————————————————————————————————-

Fitness-

A. Deadlift x5 Sets:

5 reps @ 11X3 (three second negative!)

Rest 3 minutes between sets.

B. Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts (light)

12 Box Jumps

200 Meter Run

———————————————————————————————————-

Competition-

A. Three sets for times of:

50 Double Unders

12 Kipping Handstand Push-Ups

1 Legless Rope Climb(sub = 3 regular rope climbs)

– Rest 60 seconds

B. Every minute, on the minute, for 12 minutes:

Snatch x 1 rep @ 85%

C. For time:

20 Burpee Box Jump Overs (24/20)

30 Shoulder to Overhead (155/105 lbs)

40 Deadlifts (155/105 lbs)

———————————————————————————————————–

BOOTCAMP RX CLASS:

A. 12min AMRAP:

9 SDHP w/ KB

12 Ball Slams

15 Box Jumps

300m run/row (little loop)

B. For Time:

50 Burpees

25 KB Swings

50 DB Push Presses (25/arm)

———————————————————————————————————

 

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