Slow Cooker Chili Verde

Sunday, January 19, 2014

Track at 8am and Yoga at 8pm– Sign up HERE


Leg swings, 15-20 each way
10-15 Scapula Push ups
10 Reverse Snow angels
Gristle/Groiners/Samson stretch


Jog 200 meters forward
Jog 200 meters back ward
10 Jumping Jacks
10 Mountain Climbers
10 Tuck ups


5 Rounds:
10 Box Lateral Shuffle steps, (24/20)
20 yd Shuttle run

Notes:  Rest 30 seconds between efforts.


Run 800m
50 Target Burpees
50 KB Swings (35/25)
50 Push Press (45/35)
Run 800m
50 Abmat Situps
50 Double Unders
50 Jumping Lunges
Run 800m
50 Wall Balls (14/8)
50 Med Ball V twists (l/r equal 1 rep)
50 Tuck-ups
Run 800m
-45 min cap-

Cool down:

Calf stretch
Couch stretch, 1 minute
Pigeon, 2 minutes
German stetch

By now you have all survived your first few days of the challenge. Those first days are the hardest, especially if a goal of yours is to kick the sugar habit. I myself get a little cranky. 😉

Whether you have just embarked on a your first challenge or you have been sailing the Paleo seas for a while… the tide will change through these six weeks. You may have some goals and plans locked down today but perhaps in one week you realize that you aren’t leaning out as fast as your had hoped or you aren’t getting those 3 extra hours of sleep you had planned. Just because something is working for your fellow Crossfitter, doesn’t necessarily mean it will work for you. What works for you in the first week, might not even work for you in a month. Our bodies are constantly adapting to seasons, age, type of training, hormones, etc. Keep exploring and experimenting and use yourself as the guinea pig.

A huge portion of this challenge is to find out what works for you so you can keep implementing those things long after the challenge is over.  If you find yourself plateauing or feeling not at your best, remember that you have a huge support system at the gym. As Diso mentioned already this week, just a single 1-on-1 session goes a long way.  We’ve been through many of these challenges and we’d love to help so don’t be afraid to take advantage of the Personal Nutritional Services.

On that note, Mark’s Daily Apple wrote a great article about ways you might be inadvertently sabotaging weight loss. We as Crossfitters tend to obsess about our diet and that obsession can sometimes hinder progression. Click here to learn why.

Good luck on your first full week of the challenge everyone!

~ Jamie


Slow Cooker Chili Verde


2 cups beef broth

1 tbsp dried cilantro

1 tsp cumin

2 tsp finely ground Himalayan Salt

½ tsp oregano

½ tsp black pepper

¼ cup olive oil

¾ lb Anaheim chilies, remove seeds and finely dice

2 jalapenos, remove seeds and dice

1 medium onion, diced

6 cloves garlic, minced

1½ lbs diced Pork tenderloin



Add the broth, olive oil and spiced to the slow cooker and mix.

Then add all the rest of the ingredients and set you slow cooker on high and cook for 6 hours.


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