Monday 110502

Four rounds for max reps:

Body weight floor press
Body weight back squat

Rest 3:00

Post total reps to comments.
Robyn getting elevated while Cecily plans how to destroy the bar.

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

Sweet potato hash:
4 sweet potatoes diced  32C
Sprinkle cinnamon to taste
Sprinkle cayenne to taste
2Tbs of Olive oil  18F

Pre-heat the oven to 400F.  Cut the sweet potatoes in small cubes and place them in a pyrex dish.  Coat with oil and sprinkle the cinnamon and cayenne.  Mix together and place in the oven and cook for 20 minutes stirring occasionally.  

Split this hash into 1/3Cup for 1C and .5F

Do not forget about the nutrition talk on Wednesday night at 7:30.  


  1. Slaughter :

    Badass 🙂
    <3 Ververs
    This workout looks awesome.

  2. Love the look on Robyn’s face: “Whatcha think ‘boot that? Eh?”

  3. greg b :

    Pottsie I had it pegged as a “You lookin at me?” kinda look.

  4. matt :

    That workout just wrecked me. I gave up physically and mentally by the third round. James, I was not leading by example and for that… I apologize. Can’t win them all 🙂

  5. David S :

    213 RX

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