Thurs Mar 9, 2017

March 9, 2017

Geeking out on Open Analysis! We've updated the chart we compiled last year showing the movements that have appeared in The Open each year since it began in 2011. Movements that have showed up every year that we haven't done yet are Chest to Bar Pull ups, Double Unders, Thrusters, and Wall Balls. We've also had rowing each of the last 3 years since the Concept 2 Rower was introduced as a standard piece of equipment in 2014. What does 17.3 hold for us? We'll find out tonight!

 

AMRAP in 10 min:
1 Rope Climb
10 Squats
2 Rope Climbs
20 Squats
3 Rope Climbs
30 Squats
etc...


Cash out:
OTM x 10
Odd - Superman Hold 40 sec
Even - Hollow Body hold 20-30 sec

-------------------------------------------------

White Chicken Chili

By Coach Courtney, RD

 

 

I thought we had officially existed chili season, but the recent snowfall had me thinking otherwise. The only positive side to winter is an excuse to make a hearty bowl of chili! Typically, I love turkey chilli but my version of White Chicken Chili is definitely a new favorite.  This recipe is almost effortless since it cooks in your slow cooker!

 

Ingredients:

  • 1 pound (454g) chicken breast

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 1 cup chicken broth

  • 1 can (15 oz) white kidney beans, drained

  • 1 can (12 oz) whole kernel corn, drained

  • 1/2 tsp black pepper

  • 1 tsp cumin

  • 1/2 tsp chili powder

  • 1/4 tsp cayenne pepper

  • 4 oz light cream cheese

  • 1/4 cup plain Greek yogurt

     *you could add jalapeno for a spicy version

 

Directions:

  1. Add the chicken breasts to a slow cooker

  2. Top the chicken with onion, garlic, chicken broth, beans, corn, and spices

  3. Cover and cook on low for 8 hours or on high for 3-4 hours.

  4. After the mixture has cooked, shred the chicken with a fork

  5. Add the light cream cheese and Greek yogurt to the slow cooker and stir until the chili is creamy and thickened.

 

Makes 4 servings

 

Nutrition Facts:

Calories 340 kcal

Fat 7g

Protein 35g

Carbohydrate 32g

Fibre 5g

 

 

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