Shoulder press 3×3 at 75% Terri pushing through her last round of Eva. Chad paced her through the last 800m. Team effort. Love it.
then:
5 rounds:
5 dips
10 wall ball
15 KB swings
20 sit-ups
25 burpees
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
Zone Blocks
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!
Chad IS awesome! Although I’ll bet he didn’t realize there are actually people who run as slowly as me.. 🙂 It really helped me get through the last round, though, so I’ll say ‘thanks’ again. This is why I come to Roots.
Thank you so much for the great chili recipe. I’m new to Crossfit here in FL and my trainer told me that chili was the “best” meal for me to do that I could stay in the Zone