Shoulder press 3×3 at 75%
10 wall ball
15 KB swings
Knock off the last exercise after each round (Round 1: dips – burpees, Round 2: dips – sit-ups, Round 3: dips – KB swings)
Water for Sale:
Bottles of water are available for purchase for $1.00. Please put your money in the purple cup labeled “Water” located on the top of the file cabinet.
Zone Chili Recipe
27 ounces cooked ground beef (18P)
3 cups chopped onions (3C)
2.5 cups chopped red and green peppers (2C)
2 cans diced tomatoes (7C)
1 can kidney beans (6C) (note: this is not a Paleo chili. To make paleo chili simply substitute the kidney bean blocks for blocks of vegetables)
2 tsp. olive oil (6F)
4 cloves garlic
5 Tbls chili powder
1 tsp pepper
1 tsp garlic powder
2 Tbls ground cumin
1. Add beans, tomatoes, and olive oil to crock pot
2. Combine all spices together in a bowl
3. Chop or Cuisnart onions and peppers. Saute 5 minutes in skillet, start at low heat. Add 1/2 spices, saute for 2 minutes. Add to crock pot.
4. Cook ground beef in skillet w/ cloves of garlic. When almost cooked, add remainder of spices. Finish cooking and add to crock pot.
5. Cook on low for 4 hours
Makes a pot of 18P/18C/6F chili. Divide chili by the number of desired blocks/serving. 3 block example: to create a 3 block meal, divide the chili into 6 servings. Each serving will equal 3P/3C/1F. Add 1 tbls guacamole (2F) to round out the meal!