Camille
Workout
For time:
24 power cleans (135/95 lb)
8 muscle-ups
200m run
16 power cleans (135/95 lb)
4 muscle-ups
200m run
8 power cleans (135/95 lb)
2 muscle-ups
200m run
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Recipe of the Month
Nathan's Favorite Slow Cooker Short Ribs
Ingredients
2 tbsp. smoky spice blend (see below)
2-3 lbs. bone-in beef short ribs
1 tbsp. coconut oil
1 15 oz. can plain tomato sauce
1/2 cup balsamic vinegar
4 whole dried dates
6 cloves garlic, smashed
Smoky Spice Blend (yield: 5 tbsp.)
1 tbsp. chipotle powder
1 tbsp. smoked paprika
1 tbsp. onion powder
1/2 tbsp. cinnamon
1 tbsp. sea salt
1/2 tbsp. black pepper
Directions
Rub smoky spice blend into the short ribs.
Melt the coconut oil in large skillet over medium-high heat, and sear the short ribs 1-2 minutes per side or until slightly browned.
Place the short ribs, tomato sauce, balsamic vinegar, and garlic in slow cooker. Cover and cook on low for 4-6 hours or until the meat is tender enough to fall apart with a fork.
Shred the meat off the bones and eat.
*Great alongside sweet potatoes and a simple green salad.
