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WOD
Strength:
Close grip bench press,
4x4x4x4x4,
&
Max effort muscle-ups or pull-ups.
Between each set of bench press perform max unbroken muscle-ups or pull-ups.
Two days in and it sounds like everyone is still alive! If you have not put your $20 dollars in yet please get that to us asap so we can get a final count. We would like to get the coaches their athletes by Thursday. Below is one of my go to recipes. It’s easy and tastes great but you need a crockpot. If you don’t have one they are well worth the investment. Makes life simple. If you are thinking about getting one – get one with a timer and dual settings. Then you can toss in your meat and veggies and come back home after work or wake up to a great meal!
Ingredients:
3lb chuck roast or roast of choice
1 or 2 sweet potatoes
half an onion
bacon (optional)
1 can of tomato paste
1 cup of balsamic vinegar
1/2 cup of water
coconut oil
Prep and cook
Peel sweet potatoes and dice up into cubes (thumb size) place in crock pot.
Chop up half the onion and place in crock pot.
Season both sides of the roast to your liking.
Put can of tomato paste in bowl with half a cup of water and a half a cup of vinegar. Mix together.
Put pan on stove with coconut oil in it and turn on low/medium heat.
After the pan heats up put roast in pan for 2 to 3 min. Just long enough to slightly brown the one side then flip and do the other side.
While you are pan frying, not that if it’s too hot you will burn the roast but if the heats too low the seasoning will not stick.
When the roast is finished, put it in the crockpot on top of the onions and sweet potatoes. If desired you can put strips of bacon over the roast at this time. Take the bowl of paste, vinegar and water and spread over roast and veggies. 3 pound roast will cook for about 6 hours on low.
