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Thursday January 28, 2016 CrossFit Stapleton- Denver, CO

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TAYLEO – Pork Roast and Caramelized Sweet Potatoes

Pork:

  • 3-5# Pork Roast
  • 3T paprika
  • 1T salt
  • 2t pepper
  • 1/2t cayenne pepper
  • 1t garlic powder
  • 1/2t dried thyme
  • 1/2C honey
  • 1/4C red wine vinegar
  • 1 onion (peeled & sliced)

Caramelized Sweet Potatoes:

  • 4 Sweet potatoes (white!)
  • EVOO
  • Salt
  • Pepper
  • Garlic Powder

Directions:

  1. Whisk together ALL spices & liquids for pork marinade.
  2. Slice onion thinly and lay on bottom of croc pot.
  3. Place pork on onions and dump spice mix over top.
  4. Cook on low for 8 hours (or high for 4).
  5. Set oven to 375F (The evening you plan to eat the pork).
  6. Slice sweet potatoes in half longways and season with EVOO, salt, pepper, and garlic powder.
  7. Place potatoes face down on a foil lined sheet and roast until golden brown and soft (about 45-50 minutes).
  8. Once pork is fully cooked, pull apart with two forks into tiny strings.
  9. Serve pulled pork over hot roasted sweet potato.

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

Immediately followed by…

B. Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

C. In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run

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Fitness-

A. Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

Immediately followed by…

B. Every 90 seconds, for 12 minutes (8 sets):
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Mountain Climber Pull-Ups
Rest 45-60 seconds

C. In teams of two, alternate sets to complete four each of:
15 Burpees
400 Meter Run

———————————————————————————————————————

ADVANCED CLASS:

A. For time:
10 Snatches (135/95 lbs)
10 Snatches (175/115 lbs)
10 Snatches (205/135 lbs)
10 Snatches (175/115 lbs)
10 Snatches (135/95 lbs)

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.
**Time Cap = 25 minutes

Rest 10 minutes, and then…

B. Ten rounds for time of:
15 Calories of Rowing
20 Push-Ups
25 Air Squats

C. Three sets of:
Bulgarian Split Squats x 6 reps each @ 3111
Rest as needed
Glute Ham Raises x 8 reps @ 2111
Rest 60 seconds
Chinese Plank x 30 seconds (Max Load)
Rest as needed

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. In teams of two, alternate sets to complete 5 sets each of:
15 Burpees
400 Meter Run

  • p1 works while p2 rests

B. Baby Flight Simulator – DUs For Time:

30 – 40 – 50 – 60 – 50 – 40 – 30

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