Friday 2-21-14

Saturdays are perfect for a free CrossFit visit:

Why eating less and exercising more doesn’t always work for long-term weight loss
Schools reprioritize playtime to boost concentration and teach social skills
Women and IRON
The Key to Injury Prevention and High Performance in CrossFit

Bench Press (5×5 65%)
Sumo Deadlift (3×5 65%)
Deadlift (3×5 65%)
“Kelly” (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

“75 wallballs and sdhp” (Time)
75 wallballs 20/14
75 sdhp 65/45
Complete in any order


Paleo Beef and Chorizo Chili
-via CrossFit Southbay

1.5lb ground beef
1lb chorizo
1 yellow onion, diced
2 bell peppers, diced
1 carton of mushrooms, diced
1 can of artichoke hearts
4 cloves of garlic, diced
2 jalapeños, diced
1 15oz. can of tomato sauce
1 28oz. can of crushed tomatoes (I used fire roasted…delish)
1 14oz. can of diced tomatoes (again I used fire roasted)
splash of beef broth
splash of red wine
Cilantro for garnish

2T chili powder
1T ancho chili powder
1/2T smoked paprika
1T dried basil
1T oregano
2tsp cumin
1tsp onion powder
Cayenne pepper to taste (yum)
salt & pepper

1. Brown ground beef and chorizo over medium heat.

2. Transfer into the crockpot and combine with all other ingredients. Set on low for appx. 6 hours or high for 3-4 hours.

3. ENJOY and eat by the fire!!!