The Ribs that almost weren’t

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 Pull-up

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.

Back Squat

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

Babyback 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.

I dry rubbed the ribs the night before, and sett he crock put to come on while I was at work, or so I thought…Helps it you you actually turn on the pot…..

So The Wife came home a bit early and saved my bacon..threw them in a dutch oven and got the cooking in the oven. Thanks Honey!