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Thursday, February 23, 2012

Recipe of the Week: and 7 minutes of burpees??

supporting the Grizz through the suck! 
I trust everyone is whipping ass on the Paleo challenge. Lots of awesome food porn being  posted to the PSKC Facebook page. Keep at it! I know for me, I'm feeling great..but this weekend will be tough as typically I get my food/freak on during the weekends. But together we'll get through it. Something to help will be this great meal by Quadzilla...


3lb bone-in Boston Butt
2-3 cups water
1 onion chopped
3 stalks celery chopped
2 cloves garlic cut in half
Handful of fresh parsley
2 tsp cumin
1 tbsp sea salt
1 tsp black pepper
1/8 teaspoon cinnamon
1/4 teaspoon cayenne pepper

In a large crockpot add pork roast then fill with approximately 2-3 cups water.
Add everything else and set crockpot on low and cook for a minimum of 8 hrs. Easy to throw in at night and it's finished in the morning!
Remove roast and tear apart with 2 forks. So good you won't need BBQ sauce!

So the internets are ablaze with the announcement of Crossfit Open 12.1 Workout. Like or dislike, brilliant or is what it is. 7 minutes of as many reps of possible of...BURPEES! CUW and the Grizz gave it a shot today with 97 and 58 reps respectively. Some freak did 158...

Here are some possible gameplans you could go with:

1) Pace..Pace..Pace..Pace...then SPRINT. The first 5 minutes stick to a targeted pace depending upon your ability/goal. For example you want over a 100? Try to stick to 14-15/minute, then the last 2 minutes get after it like the holler crawlers at Wal-Mart on the first of the month

2) Pick a pre-determined goal (e.g. 100) then just bust it as fast as possible to get to 100. Don't worry about the 7 minutes. So if you hit 100 at 6:20 then anything after that is icing on the cake. 

3) Intervals (:40-:45w/:20-:15r) x 7..So you would hammer it hard for 40-45 seconds then rest 20-15 seconds each minute. This will force you to pace somewhat..then maybe the last 1-2 minutes you just try for as many as you can. As an experiment. I was able to bang out 15 in 35 that sustainable 6 more rounds? We will find out... :)

4) West Side Strategy: shit son...I'll bang em out as many as I can for as long as I can...

There's no wrong choice..Saturday will be kick ass! The first of matter what. Have some damn fun with it! 

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