Today is a GREAT day for Bison Chili:

* 1 Tbs coconut oil
* 1/2 medium yellow onion, diced
* 3 stalks celery, diced
* 2 cloves garlic, sliced
* 1 3/4 lb ground bison
* 2 tsp ground cumin
* 2 tsp chili powder
* 2 tsp thyme
* 1 (12 oz) jar salsa
* 1 (8 oz) can diced tomatoes
* 1 (7 oz) can mild green chilis
* 2 tsp sea salt

Instructions

1. Heat a heavy bottomed soup pot over medium-high heat. When the pan is hot, add coconut oil.
2. Add onions, celery and garlic and sauté until onions are translucent, about 3 or 4 minutes.
3. Next, add ground bison, cumin, thyme, and chili powder.
4. Stir while this cooks, about 5 to 6 minutes.
5. Pour in salsa, tomatoes, green chiles and salt.
6. Simmer for at least 1 hour.


Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Recipe of the Day: "Paleo Granola"

To find paleo friendly granola is tricky; here is a great alternative:

2 parts raw almonds,
1 part raw sunflower,
raw pumpkin seeds,
unsweetened organic coconut flakes;
equal parts melted ghee (or ogranic salt free butter) & raw honey*
(for 2 cups almonds, use ¼ cup butter/honey).
mineral sea salt to taste

Grind the first three ingredients then add the coconut and other additions of your choice (see below).
add salt to taste.
Pour the honey and ghee (or butter) over the nut mixture.
Bake for about 15-20 minutes at 325 degrees







Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Forever 29,Melissa's birthday WOD
29 reps of

Double Unders
Push Press,M 75lb/ W 55lb
Pull ups
Sit ups
Sumo deadlift high pull, M 75lb /W 55lb
Ball slams M40lb/ W20lb
Back Ext.

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells





Baked Eggs in Bacon Rings - Paleo Recipe of the Day
Click "Full Entry" for recipe

45-DAY PALEO CHALLENGE OCTOBER 1-NOVEMBER 15TH!! Join our challenge and complete a baseline workout anytime between October 1-7. Your base score will be recorded and after 45 days you will again complete the baseline workout and your final score will be recorded. The cost to participate in the challenge is $10. The client with the most improved performance will win all the money collected.

10 TIPS WHEN EATING PALEO

1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and when the good nutrition is gone, staying fit and healthy becomes much harder.
2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimize the amount of time that you have to spend cooking during the week.
3. Cook more than you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
4. Rather than cutting yourself off from all of those foods which you enjoy that aren't 100% paleo friendly, simply eat smaller amounts and be moderate.
5. Do not keep junk/unhealthy food that you know you shouldn't eat, in the house. For most people, if it is in the house they will eventually eat it.
6. Do not run out of food. This is horrible! Do not let it happen to you.
7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. This has the benefit of ensuring you know what you need in the house for the week and eliminates that time wasting
period during which you try and figure out what you should cook for dinner.
8. Keep a handy meal replacement shake/can of tuna in your car/office/desk for a paleo friendly snack in case plans change.
9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
10. Eat lots of vegetables; try and eat a good variety with many different colors




Three rounds for time of:
10 Muscle-ups
135 pound Clean and Jerk, 15 reps

Post time to comments.

Substitute 3 Pull-ups and 3 Dips for each Muscle-up if you do not have one.

"Bear Complex"

5 Rounds of:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

1 Round = 7 Sequences of the complex
Men - 75# Women - 55#
Rest between rounds as needed.
Option: Add weight each round.

45-DAY PALEO CHALLENGE OCTOBER 1-NOVEMBER 15TH!! Join our challenge and complete a baseline workout anytime between October 1-7. Your base score will be recorded and after 45 days you will again complete the baseline workout and your final score will be recorded. The cost to participate in the challenge is $10. The client with the most improved performance will win all the money collected.

10 TIPS WHEN EATING PALEO

1. Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and when the good nutrition is gone, staying fit and healthy becomes much harder.
2. Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimize the amount of time that you have to spend cooking during the week.
3. Cook more than you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
4. Rather than cutting yourself off from all of those foods which you enjoy that aren't 100% paleo friendly, simply eat smaller amounts and be moderate.
5. Do not keep junk/unhealthy food that you know you shouldn't eat, in the house. For most people, if it is in the house they will eventually eat it.
6. Do not run out of food. This is horrible! Do not let it happen to you.
7. Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. This has the benefit of ensuring you know what you need in the house for the week and eliminates that time wasting
period during which you try and figure out what you should cook for dinner.
8. Keep a handy meal replacement shake/can of tuna in your car/office/desk for a paleo friendly snack in case plans change.
9. Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
10. Eat lots of vegetables; try and eat a good variety with many different colors

Fuzzy 50


1 round, 50x reps each

Pull-ups
Burpees
Box jumps
Push-ups
Sit-ups
Walking lunge steps
Knees to elbows
Dips
Double unders
Squats

Work up to 1RM
Power snatch

SIGN UP NOW to reserve your spot in our new On-Ramp Program!
Our new On-Ramp Program begins October 3rd and is perfect for those new to CrossFit!
Our On-Ramp class meets 3 days a week for 4 weeks and classes are limited to 10 clients. They are designed to get you familiar with the basic movements that make up the foundation of CrossFit (this includes Nutrition). New clients will learn techniques and skills and will get a progressive introduction to the intensity levels that are inherent in our Workout of the Day (WODs). We include a success journal so you can track both your nutrition and workouts. Contact us at (619) 934-9934 to schedule a free introductory workout and reserve your spot in the On-Ramp Program.




CONGRATULATIONS TO KEVIN STONEBACK winner of yesterday's "Coach's Challenge". Kevin completed 52 Thrusters at 95 pounds after yesterday's WOD and wins bragging rights and a protein powder of his choice for his efforts. Nice work, Kevin!



For total reps and calories
45 seconds power clean to overhead press (95#/65#)
Rest 15 seconds
Row 4x(20:10) intervals
Rest 15 seconds
30 seconds power clean to overhead press
Rest 15 seconds
Row 6x(20:10) intervals
Rest 15 seconds
15 seconds power clean to overhead press
Rest 15 seconds
Row 8x(20:10) intervals

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

TCP High School Challenge September 25th, 2011

Event Date: September 25th, 2011 8:00 AM Start Your Team! Starting a high school paintball team is easy. All you need are five players from the same high school who want to play paintball against other high schools. Then just sign up for the TCP High School Paintball League event at Total Combat Paintball and play! Being officially recognized by your school is not necessary. You don't even need...

"Santiago"

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

The results are in..... CrossFit Chula Vista once again comes through for the Special Operations Warrior Foundation and the CrossFit Foundation by raising $3,576 during the Fight Gone Bad 6 event! Thank you to all 37 CrossFitters who survived the workout and the many friends and family who cheered and supported our efforts.



For time

Run 5 k

For time

40 burpees
50 sit-ups
50 back ext
40 burpees