I made the carnitas recipe above and it turned out pretty good. I overcooked it slightly because of doing it in the slow cooker overnight; next time I'll do it when I can check on it 7-8 hours in. I cooked it 9 and it was slightly overcooked; however, it's still very tender. Use lots of salt and pepper for the rub (more than you think you need).
Today's Workout Times: 5:30 & 6:30 PM
Warm-Up:
- Jog to Road and Back
- Joint Mobility (including pass-throughs and wrists)
- 2 Rounds Standard Warm-Up
Group Warm-Up:
- 300m Row For Time (do this anytime that the rower is available after you've done your joint mobility)
Strength (moved to today because so many of you didn't show yesterday):
- Front Squat (Find 1 RM)
Conditioning:
CrossFit Hero WOD "D.T."
5 Rounds -
- 12 Deadlift (155/105)
- 9 Hang Power Cleans
- 6 Push Jerks
Since we've been working on overhead squats I thought I'd post a video to give you guys a little something to work towards. This is CrossFit Games athlete Michele Latendre (that's a lot of weight...especially at her bodyweight).
Michele Latendre Overhead Squatting 215#'s 3 Times
Post detailed workouts results and any thoughts to comments.
300m row---55 sec
ReplyDeleteFront Squat 1rm--215#
DT--95#--15:25
300m row- 1:00
ReplyDeleteFront Squat-#160
Met-Con-8:15 75#
300m row - 1:16
ReplyDeletefront squat- 155#
DT- 75# 10:50
300m Row - :42.7
ReplyDeleteFront Squat - 285#
DT - 135# - 8:17
300m Row- didn't check the time
ReplyDeleteFront Squat-70#
DT-45#-9:50
300 row didn't check my time
ReplyDeleteFS# 105
9:05 #65