Workout of the Day: 140219

*Announcement: for those of you that have signed up for the Olympic Lifting Snatch – it is almost here! This Saturday please arrive at the gym by 10:45am -the clinic will run to approximately 2pm. All payments must be submitted in full by Wednesday (2/19/14 – today!).

Workout of the Day

AMRAP in 12 minutes of:

30 Double Unders
20 Kettlebell Swings (1.5/1pood)
10 Burpees (to a target)


Rx: as is, no modifications.
Rx-1: 90 singles for double unders.
Rx-2: 35/26# kettlebell.
Rx-3: modify 2+ movements.
Rx-4: modify WOD.

Recipe of the Day: “Choco-Espresso Cabbage Chili” (recipe courtesy of

espresso chili

Serves 6.

The Tools:

6 qt. crockpot

2 lbs. ground beef
3 pieces bacon, chopped into small pieces
4 cups beef stock
1 cup espresso (or dark brew coffee)
1 large onion, minced
4 garlic cloves, minced
2 14.5 oz cans diced tomatoes
2 TBSP cocoa powder
2 TBSP balsamic vinegar
2 TBSP chili powder
1 TBSP cumin
1 TBSP smoked paprika
1 TBSP oregano
1 tsp sea salt
1 tsp black pepper
1 large cabbage, shredded
optional for garnish: sour cream, avocado or shredded cheese

The Process:

Brown ground beef and plop it in your crockpot.

Saute onions and bacon together until bacon is decently crispy and onions are translucent.  Plop that mixture in your crockpot, too.

Add everything else except the cabbage and whatever garnish you’re using.

Stir it up.

Cook on LOW for 7-8 hours or HIGH for 3-4 hours.

Turn crockpot to HIGH.  Add cabbage.  Cook for an additional 30 minutes.

Garnish with whatever chili toppings you prefer.  Enjoy!




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