Nan's Chili

This was my first attempt at chili and I think it came out pretty Damn Good!! (second by Keith)

Anybody who knows my story about beans knows why I haven't ever attempted to make chili before.  Also, I am a big wimp when it comes to spicy foods sooo Chili had a double negative on my palate. 

This is still a work in progress but it's a mild cowboy style chili that I think you will enjoy if you like a beef stew.  Best of all, it very close to Paleo!!!  You can choose how Paleo you want to make it...

5 Bacon Strips
1 LB Beef Stewing Meat, cubed
16 oz can Crushed Tomatoes
2  8-oz cans Tomato sauce
1  6-oz  can Tomato Paste (I had on hand a paste with Tomato Pesto inside)

16 oz can Red Kidney Beans, rinsed and drained
1 cup of Sliced Carrots
1/2 cup Chopped Celery
1 Medium Onion
1/8 cup of Parsley
1/2 Tbsp Chili Powder
1/2 tsp Salt
1/4 tsp Ground Cumin
1/8 tsp pepper  (I put in a tad more for good luck)
1 Tbsp A-1 Sauce (I prefer A-1 Thick and Hearty but it is hard to find)

Cook bacon in a skillet until crisp.
Brown beef in bacon drippings in skillet.
Combine all ingredients in slow cooker.
Cover. Cook on low for 6 hours, or until meat is tender.
Stir occasionally.

Sick Wod but wanted to do legs

I been battling a head cold for about 3 days.  If I am able to breathe through my nose then I have a slight cough.  All the while, I have burning eyes!! 

I was waiting all week to do a leg workout since my legs have been looking like an old lady's.  I wanted to go 'hard' but since I was sick it wasn't going to be easy.

As fast I could:

4 Rounds of
10 deadlifts 135LB
10 thrusters 45LB

very little break other than to change the weights out

4 Rounds of
10 straight leg deadlifts 95LB
10 fronts squats 45LB

now the anti-crossfit part

4 sets x 10 reps

leg extension 55LB each leg
hip extension 240LB push back each leg
hamstring extension 90LB
outer hip abductors  85lb

Walk 20 mins at 5 incline and 4.0 speed

Monkey Muffins

FINALLY, I tweaked a Paleo recipe so that it tastes good and isn't oily.

2 ripe bananas, mashed
4 eggs
1/2 cup coconut oil, melted (I did a easy 1/2 cup)
1/2 cup almond butter
1/4 cup honey
1/2 cup coconut flour
3/4 tsp cinnamon
1/4 salt
Pinch of nutmeg

optional: 1/2 cup pecans or walnuts, chopped


Preheat your oven to 325 degrees.  Combine the first five ingredients in a large bowl and blend until smooth.  Add the coconut flour and spices. Blend until everything is smooth.  Stir in the nuts (optional).  Drop your batter into a lined muffin pan.  You can fill the liners fairly full since they don't rise.  Bake for approximately 25 minutes, or until the muffins pass the toothpick test.  This recipe yields about 12 muffins.

Drunken Roast

2.5 lb of beef roast
1 can Beef Broth low sodium
1 bottle of medium dark beer-  Arrogant Bastard Oaked Ale
1 packet of Lipton Onion Soup mix

Cook on low least 6.5 hours. The roast will break apart with a fork. Serve on French Rolls and top with mozzarella. Save the liquid to make it a French Dip.

Mini WOD

Since it's Columbus Day and the base gym closes at 6pm, we decided to do a CF type WOD at the battalion,  We didn't time it but as fast as we could:

4 Rounds
10 pullups
20 push ups
30 air squats
5 tire flips  (10 for Keith)