Warm and Cozy

Sunday, October 28, 2012

Warm-up/Mobility:
Row 250 easy
Row 250, sprint
15 GHD sit-ups
15 Hip extensions
Super rack or tricep mash, 1 minute each
Ankle mobility, 1 minute each
Gristle and Groiners from Hip prep

Barbell Gymnastics:
Every 45 seconds for 6 minutes (8 total sets):
1 Power Clean + 1 Hang Squat Clean + 1 Push Press @75% of 1 RM  Clean

Workout:
225 pound Hang Power Clean, 30 reps
50 Pistols, alternating
Row 2000 meters

20 minute cap!

Notes: Scale the cleans to something you can do at least 5 reps in a row with.  If you cannot perform the pistols, use a pole/band to assist and work on full depth.  Just have fun on the row:)

Cool down:
10 Wall extensions
Pigeon, 2 minutes each side
Roll out legs, calves and back

IMG_4927
Neal.
 
I wanted to share a chili recipe that I made last year around this time of year. I was inspired by mom’s chili that she served me while I was home! She used a combo of ground beef, spicy sausage, and deer meat; it was absolutely delicious! There is something so comforting about a good bowl of chili. It was actually perfect to have chili while I was home, it was so cold and rainy… It hit the spot! It is so easy to make and you will have plenty of leftovers! This recipe was adapted from “Everyday Paleo” I tweaked it a little : ) Below is a picture of the homemade sauerkraut that I wrote about a few weeks ago.. It turned out really well and tasted great : )
 
Before and After shot..
Before and After
 
PaLeo ChiLi

Ingredients:
2 lbs grassfed ground beef
1 lb pork chorizo
6 carrots diced
1 white onion
6 cloves of crushed garlic
4 Tbsp olive oil
1 16 oz can of diced tomatoes with juice
16 oz chicken broth
2 pinches of sea salt
2 Tbsp dried oregano
2 Tbsp dried basil
1 Tbsp cumin
3-4 Tbsp chili powder
1 tsp cayenne pepper (more if you like it spicy) (Also if using the chorizo, it has its own spicy aspect going on.)
 
Process:
Saute veggies in olive oil for about a minute and add meat and brown.  Season the meat mixture with all the spices.  Add the tomatoes and chicken broth and simmer for 35 minutes.  Taste and add more seasoning if desired. 
 
So easy!!! I heart chili… If you want to do it crock pot style you can just brown the meat before placing in the crockpot! 

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