So it was a very busy day. Started off with my annual health assessment, you know the Army likes to make sure we are in shape and what knot…Of course the first thing they do is weigh you in, take your blood pressure and temperature. Ok, so i am down with all that, stepped on the scale and locked in 178 pounds. medic looks up and says “not bad, only 2 pounds up from last year”
Whisky Tango Foxtrot, Over! (WTF) or (What the F@^K) “Hey pimpin’ did you notice I am in my full ACU Uniform?” So after we got that straightened out and decided I was closer to 158 than 178 it hit him, thats right i have lost almosst 20 pounds in the last year (Thank you Crossfit & Paleo)
(Do I over use parenthesise)
Because of the Dr. visit I had to rearrange my workout routine for today, I really used to hate that, but I am over it now, I get in what I can and drive on from there. Today’s WOD was pretty good:
800m run to buy in
then AMRAP in 30 min
20 Russian Twist
20 Atomic Sit-up
20 Kettlebell High Swings
20 Kettlebell Back Squats
I went for weight not reps today so 364 @ 28Kg for the Kettlebell work.
Followed that up with my SWOD:
Hang Power Clean
warm up with bar
2 sets of 5 at 30kg
1 set of 5 at 45kg
1 set max reps at 45kg (7)
then work until I finish 20 reps counting the 7 from the max rep set.
warm up with bar
2 sets of 5 at 60kg
1 set of 5 at 90kg
1 set max reps at 90kg (20)
finished the 20 reps so next week we move to 100kg
Now for dinner, I know this is what you are all waiting for anyway….so on with the show.
First, here is the link to the Original Recipe I followed for the ribs Civilized Caveman – Baby Back Ribs
1 Rack of baby back pork ribs
1/4 Cup Paprika
1 Tbsp Black Pepper
1 Tbsp Salt
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
1 Tsp Cayenne
*Place in crock pot on low for 8 hours, add BBQ sauce if that is your thing for about the last hour or so.
*Place in Dutch Oven and cook @ 450 for about an hour, add BBQ sauce if that is your thing for the last 15-20 min.
Crispy Yucca Fries
Here is the link to the Yucca Fries Modern Paleo – Oven Baked Yucca Fries
1 Yucca Root
2 tbls Fat ( any kind, I used bacon fat)
1 Lime Juiced
Salt to taste
*Preheat oven to 475
*Peel the Yucca Root down to the white meat
*Wash and the slice in to nice steak fries
*Bring pot of water to a boil, add salt and Yucca; boil for about 10 min or until tender (not soft)
*Drain Yucca and return to pot and add fat, toss and coat
* arrange in single layer on baking sheet and brown for 15 min, turn over and brown other side for 10-15 min
* coat with Lime juice and salt
So I guess that is about it for now.
Eat. Lift. Live. (Like an Animal)