Cooking Made Easy..

Sunday, January 6, 2012


Jog 200 meters, forward
Jog 200 meters, backward
Keg drill, 2 minutes
Ankle mobility w/ band
Olympic wall squat or Assisted bottom of squat, 2 minutes

Group warm-up:
10 Dislocates w/PVC
10 Overhead squats
5 Hang power snatch
5 Hang squat snatch (above the knee)
5 Snatch


20 minutes to find your 1 RM 3 Position Snatch

Notes: Ideally this is performed from the floor first, at the knee, and then the high hang.  Newer athletes may find this easier performed in the reverse order.  Prioritize making contact with the hip and good overhead position!

Conditioning: (Same for Classic and Advanced)

3 rounds for time of:
30 Kettlebell Snatches (15 left, 15 right)/(24/16kg)
25 Wall balls (20/14)

-12 minute cap!

Notes: Reps for KB Snatch may be apportioned in any manner as long as equal reps are performed on both arms. Feel free to substitute dumbbells for kettlebells.

Cool down:

Jog 400 meters
10 Wall extensions
Plow, 30 seconds
Couch stretch, 1 minute each


I don’t think we can express enough how convenient and wonderful slow-cookers are; this awesome addition to your kitchen will make your life so much easier. Below are some benefits of a slow cooker:

1. Quick: Tossing ingredients in at the start of your day and coming home to a meal that has cooked all day while you were out!
2. Delicous: Anything that takes longer to cook and can marinade while doing so comes out with intense flavor.
3. Tender (fall off the bone kind of yumminess): Cooking things slower is beneficial and keeps meet tender and juicy!
4. Mad Leftovers: you can cook more than you need, roasts and multiple pounds of meat. Lasting you throughout your work week.
5. Easy: The cooker does the cooking for you, all you have to do is put the ingredients in the pot and hit start!

Below is another Short Rib recipe, just another way to make them. I made these this week; it was super delicious, so convenient, and easy to make. I highly recommend giving these a try! Recipe adapted from “Practical Paleo” cookbook by Diane Sanfilippo. She will be in LA for a seminar at dogtown crossfit on January 19th. I have been to one of her seminars before and I really enjoyed it. She reinforced a lot of info that I knew as well as teaching me an abundance of new things about nutrition and overall health!

Balsamic Braised Beef Short Ribs

2 Tbsp Savory Spice Blend:
(2 Tbsp Sea Salt
1 Tbsp Rosemary
1 Tbsp Sage
1 Tbsp Garlic Powder
1 Tbsp Onion Powder
1/2 Tbsp Paprika
1 Tsp Black Pepper)
2-3 lbs Bone in Beef Short Ribs
1 Tbsp Coconut Oil
15oz can Plain Tomato Sauce
1/2 Cup Balsamic Vinegar
4 Whole Dates (next time I would try cutting it down to 2)
6 Cloves Garlic, smashed

1. Rub the Savory Spice Blend into the short ribs

2. Melt the coconut oil in large skillet over medium-high heat, and sear the short ribs 1-2 minutes per side or until they are slightly browned.

3. Place the short ribs, tomato sauce, balsamic vinegar, dates, and garlic in a slow-cooker. Cover and cook on low 4-6 hours or until meat is tender enough to fall apart with a fork.

Side Note: I served mine over some cauli rice! Delicious!!


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