Friday, August 30, 2013

Crock Pot Recipes - Bulk Meats

I've had a few requests for recipes from some folks who have heard about how much Brandi and I use our crock pots (We have 4 of them). So I decided to write a post and list some of our favorites here.
The cooking times on these will vary depending on the crock pot. Some cook faster than others.

Pork Sirloin Tip Roast Rub: 
Just mix together the seasonings and rub the roast with it. They sell these at Costco. 4-pack for like $14-15.

1 1/4 tablespoons paprika
1 tablespoon kosher salt
1 teaspoon garlic powder
1/2 teaspoon ground black pepper
1/2 teaspoon onion powder
1/2 teaspoon ground cayenne pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 tablespoons olive oil
1 (3 pound) sirloin tip roast

Barbecue Pulled Pork Shoulder:
1 whole pork shoulder, bone in. (Or you can use the sirloin tip. Same as above. Worked the same for me)
1/2 cup apple juice
1/4 cup apple cider vinegar
1 tsp liquid smoke
For the rub
3 tbsp garlic powder
2 tbsp smoked paprika
2 tsp mustard powder
2 tsp cumin
2 tsp cayenne pepper
2 tsp onion powder
2 tsp salt
1 tsp cinnamon

Beef Taco Meat: 
2-3# ground beef. Just drop in the meat and add the seasonings. Come back occasionally to check on it and stir.
2 tsps dried onion flakes
2 tsps chili powder
2 tsps cumin
1 1/4 tsps salt
3/4 tsp garlic powder
1/2 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/4 tsp paprika
1/4 tsp black pepper
pinch of cayenne pepper

Crock Pot Ham:
It doesn't get any easier than this. Literally buy an uncooked ham from the grocery store. (Kroger for us). Put the ham in the crock pot. Cook 3-5 hours depending on size. This is extremely fatty meat so just trim apart the excess you don't want. Meat will shred apart. Great with mustard or on sandwiches.

Shredded Chicken:
I use this to put over pasta's, rice, quinoa, and you can add some mayo to it after it's been refrigerated to make a quick chicken salad. 

6 Chicken breast
1-2 quarts of chicken broth (varies on how much juice you want)
1/2 cup Italian Seasoning
3 tsps Salt
Cook until meat shreds.

8/29/13 - AM Swim + PM Recovery

swim 100 m IM warm up
25 m free @ 90%
rest 30 sec x 30 straight
swim 100 m breast cash out

Done. Felt good this morning. Warm up was great. I was flying on the first 7 or 8. Worked on bilateral breathing. Also working on limiting breaths. Was getting comfortable with 3-4 breaths only per 25m.
RTW - "round the world"
1 min AD easy
1 min FLR on floor
1 min row easy
1 min crawl
1 min run easy
1 min jump rope x 8 - all easy pace flush

Done. Felt good to move. Body is pretty stiff.

Wednesday, August 28, 2013

8/28/13 - AM Row Intervals + PM Training

Row 1K easy
Row 500 m in 1:39
rest walk 2:30 x 8
(rest 7 min b/t sets 4/5)
walk cooldown

Done. Fasted. Great sleep last night.

1k in a little over 4:00 then


A bit faster than the pace I was supposed to hold, but it was mainly because of the strong start I would have.
I would usually hold a 1:33 for about 10-12 strokes, then settle in the goal pace. These felt GREAT today. Groin feels better, had a lot of energy from shutting it down last night. Good call on my part.

A. Tall Clean - 5 sets of 2 - build to a tough double for last 2 sets; rest as needed

235, 245, 255X
These felt pretty good today. Missed to 255 bc I was worried about groin. Just got lazy and was compensating so I called it quickly. 245 felt great. Good practice. I like these.



B. TnG S Clean - 3 emom - 15 min - 195-205#
Done, 4 at 195, 6 at 200, 5 at 205
Felt smooth and sharp. Stronger than last week.

Last min.

C1. Wtd Chin Up - 1 tough rep; rest 10 sec
C2. 1 rope climb leg less - 15'; rest 120 sec x 5

Done. 70#, 85#, 90#, 105#, 105#
D. 75 toes to bar for time - 50 unb DU penalty for fractions

Broke at 20, 15, 15, 13, 12
Didn't feel very strong going in to this tonight. Was pretty tired and my hands were feeling rough. Boohoo.
I would like to get this done in 4 sets next time.

8/28/13 - AM Airdyne Intervals + PM Training

AD 30 sec @ 90%
walk rest 30 sec x 30
(rest 3 min after 10 sets each time)

Done. Fasted. Kept it around 85-86 rpm today. Stronger on first and last 10. Legs were tired again this morning. Not sure, just smoked. Right groin had a tough time last night from the squats. Hurts to move today. Mostly hip flexion and adduction.

A. Press Cluster @ 12X2; x 4; rest 4 min - 10 sec b/t reps
135, 140, 145, 150
Felt great. Good tempo.

B. PC x 1/TnG power jerk x 3 - emom - 55% 1RM - work on positioning and breathing - 6 min
Done. Felt sluggish. Groin was tender. 

for time:
5 TGU/arm - 2pd
10 wall walks
5 TGU/arm - 2pd
20 T2B
5 TGU/arm - 2pd
30 burpees - jump to 6" above reach
5 TGU/arm - 2pd
40 ghd sit ups

Shut it down around 16:00 in at 20 burpees. Quads started cramping,
groin was bothering me. Just needed to call an audible. I'm fine with this.

Tuesday, August 27, 2013

8/26/13 - AM Row Intervals + PM Training/Testing

Row 1K in 3:30
rest 30 sec
Row 5K in 20:00
rest 30 sec
Row 1K in 3:30


Felt great this morning. 5k was strong. 2nd 1k got a little spicy toward the end,
but this passed very quickly.

A. OHS - build to a tough-ish negative only single - heavier than last week, control the eccentric

315, 325
Felt solid. Especially getting the was from S2O
Fell a little too fast in the the hole on the 325 but for the most part controlled. 



Tripp 275:

Tripp OHS Disaster:

B. Rack Concentric Squats - above parallel rack @ 03X0; 2,2,2,2,2,2; rest 3 min - reset for 3 sec on rack each time
365, 375, 385, 395, 415, 430X (1/2)
Way heavier than last week. Felt strong.



AMRAP CTB chin ups in 2 min
rest 3 min
10 pHSPU - 10"
30 BB front w lunges - 155#
10 pHSPU
30 BB front w lunges - 175#
10 pHSPU
30 BB front w lunges - 195#
10 pHSPU
rest 3 min
AMRAP CTB chin ups in 2 min




First round of ctb's felt sluggish and weak.
The Couplet was ROUGH. Lower back was pretty right toward the end.
Just a tough combo for me. Parallettes were sets of 5 for the most part.
Second round of CTB's felt wayyyy better but I was just tired at that point.
Not sure if it was supposed to be that long of a grind, but grind I did.

Saturday, August 24, 2013

8/24/13 - AM A/D Recovery + PM Training/Testing

45 min AD easy
get off every 6 min to do 1 rd Cindy

Done. Great sleep this morning.
Feeling really good. Great sweat this AM.

A. Push Press - build to a moderate single

Stopped at 295. Feeling strong. The press work is going to help me put up a huge number on this. Would love to test it after more training.

B. CGBP - build to a toughish single in 8 min
285, 300X

285 was strong. 300 was not.

C. 15 tire flips for time - heavy fella jump in and out to other side
10 min @ 80%:
AD 20 cals
row 250 m
25 DU's

rest 5 min

10 min @ 80%:
10 T2B
3 wall walks
10 WB's


3 + 5 calories
4 + 5 wallball

Tire was tough but FUN. One side flipped easy.
The other was twice as hard as it was difficult to find good hand placement.
Recovered very well.
Felt smooth. Still recovering from tire flips. Had to force the breathing.
Was definitely settled in by this point, but shoulders were getting
smoked. Wallballs to a 12' target.
I feel really good right now. Body is 100%

8/23/13 - AM 6K Row + PM Training/Testing

Row 6K @ 1:58/500 m pace

Done. Averaged a 1:57
Felt great this time around. So hot today.

A. BS @ 30X1; 60% 1RM - 3 set of 2; rest 1 min
B. BS @ 30X1; 70% 1RM - 3 sets of 2; rest 2 min
C. BS @ 30X1; 80% 1RM - 3 sets of 2; rest 3 min
250, 300, 345
All felt good. Right hip is weird, but they felt strong today.

D. TnG Sq Snatch - emom - add per minute to max just below max TnG in 8 min - 4 reps
135, 145, 155, 165, 170, 175, 180, 185
Felt sharp today. Didn't know how high I could get as I thought limiter would
be breathing. 185 started to get spicy.



AD 3 min for max cals
rest 2 min
for time:
3 rope climb
50 m HS walk
3 rope climb
50 m crawl
3 rope climb
50 m FW - 100#/h
rest 2 min
AD 3 min for max cals

96 cal
72 cal

3 min. AD

Pissed about the first 3 min a/d. So pissed.
I will get 10 more calories the next time I do it. Mispaced. Was wayy to soft.
The rest was tough. I felt recovered after the first 3, but legs were toast.
HS walk was aweful as there isn't really anywhere flat out here. It's
good practice for the end result. It's making me better.
The last 3 min was just a sloppy grind.

Tough session for me tonight. I was tired. The EMOM took some out of me too.
Felt lactic before I started the tester.

8/22/13 - AM Swim + PM RTW Recovery

swim 100 m IM warm up
25 m free @ 90%
rest 30 sec x 25 straight
swim 100 m breast cash out

Done. Felt great today. IM warmup
was perfect getting the blood flowing.
I felt awesome for the intervals.

RTW - "round the world"
1 min AD easy
1 min FLR on floor
1 min row easy
1 min crawl
1 min run easy
1 min jump rope x 7 - all easy pace flush

Done. Nice and smooth. A LOT of sweat.

Wednesday, August 21, 2013

8/21/13 - AM Row + PM Training

Row 1K easy
Row 500 m in 1:40
rest walk 2:30 x 8
(rest 5 min b/t sets 4/5)
walk cooldown

1:39.7, 1:39.5, 1:39.6, 1:40.1
1:39.2, 1:39.0, 1:39.1, 1:38.4
Walked the doggy for a while drinking a shake.

These felt strong today. Send 4 were way easier than first 4. Pretty stiff this morning. Took a while to get warm.

I always wonder what people are thinking during monotonous intervals like this? Like, how do you break it down mentally to get through each set? For me, I like to count 5 strong pulls, then I count to 10 and I am already down to 350m. From there I count to 30, in 3 sets of 10. Then 5 more strong pulls to end it, usually less. I wonder if it's in my brain to think in terms of task priority, rather than time. For example, if I'm told to row for 1:40, it sounds worse to me than if I'm told to row 50 strokes for time. I wonder if it's beneficial to change to the other way of thinking in terms of CrossFit. Or maybe a mixture of the two? Or maybe, don't think so much...

A. Tall Clean - 3 sets of 2 - perfect form low load
165, 185, 185
Kept it light and fast. These felt really good.



B. TnG S Clean - 5 emom - 8 min - 155-175#
Done. Got spicy in the breathing. Felt sharp and fast though.
155, 160, 165, 170, 175, 175, 175, 175

C1. Wtd Chin Up - 1 tough rep; rest 10 sec
C2. 1 rope climb leg less - 15'; rest 10 sec
C3. 10 T2B unbroken; rest 4 min x 3 - add per set to WCU if you can

Done. 70, 80, 90#. Could have gone heavier.
RC & T2B were fast. T2B felt good today.
Good session. Not very taxing. Felt good to move fast.

Tuesday, August 20, 2013

8/20/13 - AM Airdyne Intervals + PM Training

AD 30 sec @ 90%
walk rest 30 sec x 30
(rest 3 min after 10 sets each time)

Done. AM Fasted.
Legs were tired today. Middle 10 were not as powerful as the first and last 10. Still held around 86 rpm average.

A. Press Cluster @ 12X2; 3.3.3 x 4; rest 4 min - 10 sec b/t reps
135, 140, 140, 145
These felt really good today. Shoulders felt healthy. Perfect weight for each set.

B. PC x 1/TnG power jerk x 3 - emom - 50-55% 1RM -
work on positioning and breathing - 8 min
Done. PJ Felt smooth. Clean felt weird.
My fault. Didn't warm up the pull a lot. Lazy because legs are sore.

C. 50 reps for time - TGU - 2pd - alt arms per rep
Took a short break every 10 for 30 reps. Dried hands and chalked up. Then Did last 20 non stop.
Forearms got more tired than anything. These felt good though.

Delicious Combo

Nutriforce NutriWhey Chocolate Protein
Earth Balance Peanut Butter with Coconut Oil

Monday, August 19, 2013

8/19/13 - AM 10k Row + PM Training/Testing

Row 10K in 40:00

Averaged a 1:58 pace. Faster than I was supposed to.
Thought I'd be a hero and did this in my driveway in the sun. Bad Idea.It was really hot. This was harder than it should have been. I didn't have to dig deep or anything, was just way more uncomfortable than usual.

A. OHS - build to a tough-ish negative only single
255, 265, 275, 285, 305
Felt ok. Pretty tight. All were very controlled except 305. It was a little wobbly.



B. Rack Concentric Squats - above parallel rack @ 03X0; 2-3 x 5;
rest 3 min - reset for 3 sec on rack each time

345, 345, 345, 365, 385 (2)
Started to figure out how to start with my hips a little lower and get more power.
These were different. Might have had it a little too low.



C. Wtd Chin up - amrap in 8 min with 55# attached - mix grips every fraction
33. Didn't have a lot of attack on this. Was trying to nurse my forearm.
The supinated gripping was irritating it a bit.

for time:
10 RC - 15'
50 front rack walking lunges - 155#
25 burpee over box jumps - 30"

Rope climbs in about 3 - 3:30
Lunges were rough. 4 sets of 10 then 5/5
Burpees were just a grind.
Fun workout. Good grind.

Saturday, August 17, 2013

8/17/13 - AM Airdyne/Skill work + PM Training

AD 45 min @ Z1
get off every 5 min and perform 10 m HS walk, 10 squats and 10 push ups

Done. Fasted. Felt good. HS walks were good practice. I was walking in and out of my garage. Slight incline and on/off floor mats. Made it tough, but good practice. 4th set my right forearm started to ache. I think the elbow and tendons in the forearm are a little flared up from some work I did this week. Just feels achy and painful to squeeze. Ice and ibuprofen.

A. Press Cluster - 2.2.2 x 5; rest 4 min - 10 sec b/t reps, rack b/t 2's
135, 155, 165, 170, 175
Last few sets were grinders. Good lifting

5 sets:
3 tire flips
225# 25 m OH walk with barbell
rest 90 sec

Done. About 80-90sec a set. TOUGH. This tire was no joke. I LOVED it. OH Carry was pretty tough too.
Especially in the backyard in the grass. Such a fun session. Love me some more of that!

10 min @ 80-90%:
1 rope climb leg less
3 strict depth HSPU on DB's - 2-3"
10 lunges
AD .4 miles

4 sets 
Tried to keep the rest minimal but had to take a few minutes to set up. I was pretty wrecked after part 1. This AMRAP was fun. Hardest part was the DB strict HSPU. 
rest 5 min

10 min @ 80-90%:
Yoke moderate 25 m carry
HS walk 25 m
FW - 100#/h 25 m
crawl 25 m

1 + 25m HS WALK.
I would have flown through this if it weren't the HS walk. I used my back yard and it was extremely difficult to walk. Very uneven. Good challenge. Shoulders wer absolutely smoked too from all the previous work. Fun session. Feels good to be back into my Saturday routine.

8/16/13 - AM Row Intervals + PM Training/Testing

Row 1K in 3:30
rest 1 min
Row 3K in 12:00
rest 1 min
Row 1K in 3:30


Felt strong. Fun session.

A. BS @ 40X1; 3 reps every 2 min for 6 sets - moderate effort - work negative
295, 295, 305, 305, 315, 315
This is the best back squats have felt in a long time.

B. TnG Squat Snatch - 135# x 3 emom - 4 min
C. TNG Sqaut Snatch - 145# x 3 - 4 min - emom
D. TnG Squat Snatch - 155# x 3 - 4 min emom

Same goes  for the snatches. Felt sharp and smooth.
for time:
10 burpee MU's rings
5 wall walks
5 sets of 50 unb DU's
5 wall walks
10 burpee MU's rings
(Marcus did 9:09, MO and MAtt 9:10-15)

Went about 90% on first 10 bmu's. Then as fast as I could on everything else. Probably 10-15 sec break between sets of 50. Could have gone a bit faster. Last set of bmu's got tough on the last few. Other than that I felt great! Happy about this one. I think if it were 15 bmu's per set it would have been a whole different story for me.

8/15/13 - AM Swim

25m @ 90%
Rest :20 x 30
Felt great. All sets around :20-:25
No PM Session today.

8/14/13 - AM Row + Noon Lifting + PM Intervals

20:00 Row @ Z1; 5k+

Emom x 10 min: 3 x tng snatch -135#
Build to moderate/heavy triple, 325#

5 sets @ 90%:
25"cal Airdyne
12 kbs - 2pd
12 burpees
Rest 2:00

Felt good on this. Powerful. All sets under 2:00.
Lifting felt good. BS felt a little heavy but expected.

Wednesday, August 14, 2013

8/13/13 - Rest

Rest today. Started the demolition of my side yard fence. Plan to recycle the wood and build a 6 x 8 climbing wall. Should be plenty of 2 x 4's & 4 x 4's. There's a few 4 x 6's as well.

 Can you visualize it?

Picked up these guys today as well. 330# & 710#. Yippee!

Tuesday, August 13, 2013

8/12/13 - EMOM

20 min. Z1 Airdyne
20 min. static stretching.

EMOM x 10 minutes:
3 Muscle ups - Even
30s @ 85%, 1 arm DB Snatch/alt - 70# - Odd
EMOM x 10 minutes:
3 Parallete HSPU (Deep) - Even
30s @ 85%, Burpee Box Jump Overs - 24"

Felt good to add some complex movement back in. Muscleups were fine. Sharp. Parallettes were tough. 14". Was getting 10 snatches every set, and about 7 - 8 bbj overs per set. Fun session. 

Sunday, August 11, 2013

8/11/13 - Recovery Fun!

Trained with my Fiance' this evening. She had some lactic intervals. I did the same format but not all out. Plus some other movements in there as well.

6 sets @ 90%:
:35 Airdyne; rest 3:00
*Did 1 bear complex after each interval with 145#
Just wanted to get some ROM in.
6 sets @ 90%:
:45 Row; rest 3:00
*Did 1 bear complex after each interval with 145#
Immediately followed by 10' down and back cliffhanger walk

Felt good today. Enjoying just playing around and easing back into it.

This wall is no joke. I can only make it about 1/3 of the way. It's going to be fun working to conquering the whole course. I WILL be Mississippi's first Heavyweight Ninja Warrior. If you looks closely Bruce Lee is there coaching me along the way.

8/10/13 - AM Recovery

7 Rounds for Time @ 80%:
200m prowler push - unloaded
20 walking lunges
30 cal Airdyne
10 KBS - 2pd


Great session. Felt good to breathe and move around. Kept it low intensity again. Really want body to heal up 110%

8/9/13 - Recovery

25m @ 80% x 6; rest 30 sec
100m @ 80% x 2; rest 1 min.
50m @ 90% x 2; rest 30 sec.

Did some flip turn drills as well. My new goal. Body feels good.

Partner Workout with some buddies.

3 sets:
Row 250m
*Meanwhile other partners alternate chin over bar hold
3 sets:
20 Cal Airdyne
*Meanwhile other partners alternate FLR on rings

Good session. Static gymnastic work felt great. Took about 17min or so.

8/8/13 - Off Season Recovery!

20 Min. AMRAP @ 80%:
Row 500m
10 pushups
5 strict pullups
30 Cal Airdyne
10 Wallball - 10#, 14' target
10 stepups, 5/leg - 36"

3 + 350m

Nice and easy. Just wanted to move around some.
Body feels good. Felt good to get some blood flowing.
First real activity since the cleanse.

Thursday, August 8, 2013

8/7/13 - Day 3 Cleanse

Slept very deep last night. Extremely lucid dreams the past two nights. Body feels like it's made of stone when I wake up. Still had a pretty bad headache when I woke.

Weight this morning: 191.3#

Felt ok most of the day, then started feeling rough at night. Went to bed early. So hungry. This is different than last time. Don't think I'm drinking enough syrup. I've prepared the same amount each time as I did last time. Perhaps my metabolism is much higher now? Can't wait to eat. I'm starving.

Weight before bed: 192#

Wednesday, August 7, 2013

8/6/13 - Day 2 Cleanse

Fell asleep fast last night. Slept deep all night except around 2:00 am I woke up with a really back stomach cramp. Went to pee and it went away.

Had a great night sleep. I feel awesome today! Mental clarity is extremely high. Slight hungry, but I'll drink some syrup and it goes right away. First thing this morning I drank the salt shake and went to the bathroom. Weight this morning is 192.4#

Feeling good all day. Very balanced. Need to keep sipping on the juice though. Hunger kicks in quick, then fatigue if I'm not sipping the syrup.
As the day progressed I started to feel rough. Once again more mental. I just want food. 

Then toward night time, I felt pretty bad. Headaches kicked in and I felt really weak.
Weight before bed: 193.4#

Tuesday, August 6, 2013

8/5/13 - Day 1 Cleanse

Started the Neera Detox Cleanse today. It's been about 2 years since the last and saw some great results after a long season so I'm going to give it another go. Last time I went 5 days on the fast. I doubt I'll go as long this time. I just don't feel that entire duration is necessary for me right now. Looking to be around 4 days.

Day 1:
Energy is good. Went to the bathroom twice today before noon. Hunger pains are kicking in strong. I feel motivated as to me this is just another physical challenge.

Noon: I have urinated probably every hour. A fair amount too.

4:00 PM:
I'm starving. 

Weight before bed 197.5#

Long over due CF Games post

GODfidence: Faith in His plan regardless of the current outcome.

I'm finally back home from travelling for about 2 weeks. After flying back from LA on Tuesday from the Games I left the next morning to go to NYC for the rest of the week until yesterday. Had some time to relax, let my body heal and recollect on the events from the passed few weeks. I can easily say this has been the most eventful 2 weeks of my entire life. Competed at the CrossFit Games, which has been a goal of mine for a very long time, and I asked my girlfriend/best friend/roommate/training partner to be my wife. Thankfully she said yes, because it could have caused problems otherwise :) Words can't describe the high I am STILL on right now.

First off I am so thankful for all my Faction family and friends who have supported me over the years and especially in the previous months leading up to the Games. Could not have done it without you.

I am also extremely grateful for my sponsors. Taking a chance on CF athletes is tough for a company because CF Games athletes change like the seasons. I am grateful to have been selected to represent companies, and their products, that I truly believe are the best out there. My sponsors generosity makes the training easier, and definitely more enjoyable. Finally, a big thanks to my OPT team, family, and community. I am proud to be a part of an organization that has stuck to what the believe in and saw some wonderful pay off this year. Thanks to my coach, James, for providing a master plan, providing a voice of reason, and for being a great mentor.

I could take the time to pick apart each event and try to figure out where I could have changed rep schemes or speed up, but that was not the case for me in almost any event. Sure, I am not at all pleased with my 40th place finish. But I'm not going to ask for something I don't have yet either. What I mean is, most of the events I had problems with were not a strategical error, or bad pacing. I flat out did not have the ability to do better, yet. I choose to view this year as a stepping stone. When I first started competing, my first Regionals, I did not make the cut for day 2. I was crushed, mainly because I didn't see, at the time, how much more I could improve as an athlete. I thought I was already "Good" and that I was as "Good" as I was going to be. I didn't know I was just scratching the surface.

I can and will improve over the next year. I'm not at my peak yet. I'm no where close. I can't believe how much I learned that weekend, about how much that can be improved. One thing I do know, it was the most fun I have ever had competing, and I didn't shine in ANY events. I can't wait to see how much fun it is when I do.