Thursday 130418

Max Effort Skill Day
3 Min Max Double Unders
3 Min Max Pistols
3 Min Max Muscle Ups
3 Min Max Burpees
3 Min Max Rope Climbs

There will be 5 stations.  3 minutes of work at each station followed by 2 minutes of rest/recovery.

Post reps to BTWB.

Post WOD mobility and accessory work happens at Verve

So we’ve had a lot of request for a few of the dishes that were brought in and sampled during the most recent Paleo Pot Luck.  Here is the recipe and cooking instructions for the carnitas that Danni Brooks prepared and brought in.  She actually used a slow cooker instead of the stove top to cook the pork.  After about 8 hours in the slow cooker she carmelized the the pork on the stove top.  Any questions ask in the comments and we’ll respond.


3-4 lbs. pork shoulder, boneless or bone-in
1/2 cup lime juice
1/2 cup lemon juice
1 heaping (!) tablespoon ground cumin
1 tablespoon garlic powder
1/2 tablespoon salt
1 teaspoon ground coriander
1 teaspoon ground black pepper
1 teaspoon cayenne pepper


1. Cut the pork shoulder into a few large chunks. You don’t want them bite-sized; I make mine about 3-4 inches.

2. Mix cumin, garlic powder, salt, coriander, black pepper, and cayenne together in a small bowl. Place the pork chunks in a plastic container with a lid or a Ziploc bag. Pour in the spice blend, then toss the bag vigorously until the chunks are completely coated on all sides.

3. Place the pork in a large, deep pan. Pour the lime and lemon juice into the bottom, then add water to just cover the meat.

4. Turn heat to high and bring the water to a rip-roaring boil. You want big bubbles! When it’s rolling, turn the heat to a simmer. Keep the pan uncovered. You want it bubble a fair amount, but not be a roiling boil.  While it’s cooking, it will look like uninspired soup. Do not be discouraged!Essentially, you’re waiting for the water to evaporate from the pan, but while the water is evaporating, the powerful acidic qualities of the lime and lemon juice are tenderizing the meat. Yay, science!

5. At about the 2-hour mark, check the pot. The water should be much lower and maybe even almost gone. Now things get interesting… allow all the water to cook out of the pan and watch as the meat magically fries and carmelizes. It is a thing of beauty. But seriously, you need to watch it at this point.

6. Carefully turn the hunks of meat – without shredding them – to brown all sides, then remove the hunks  to a plate and let them rest for 5 minutes before eating. If you’re into this sort of thing, you can save the pork fat from the bottom of the pan in a glass jar and use it for other cooking projects.

Reminder that the first rowing clinic with Maddie is Thursday morning at 5:30 am.  Please sign up on MBO.   


  1. James (O.G.) :

    Ummm. . . what skill, exactly, is involved in a burpee? Capacity to suck up pain?

  2. Ali :

    Thank you Maddie for the awesome rowing clinic this morning!! It was so helpful 🙂 (It was also really hard!)

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