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WOD / Front Squat, L pullups 04-12-2010
Front Squat, L pullups 04-12-2010
April 11, 2010 by Greg
Filed under WOD
Todays Paleo recipe brought to us by Sally Duffy
Grilled Chuck Roast with Avocado and Spaghetti Squash
4 lb chuck roast or roast of your choice
herb rub – rosemary, sage, oregano, pepper & sea salt
enough to cover the roast
Brush roast with olive oil finely chop herbs and mix well with pepper and salt.
Coat roast with dry rub pat in well
Preheat grill to 500 degrees sear roast on all sides for about 3 to 4 minutes each side.
Lower heat to about 300 degrees and cook to desired temperature. Take off heat wrap in foil for about 15 minutes til ready to serve. Nice juice will be in the bottom of the foil to pour over roast and squash.
Cut Squash in half cook one half at a time in glass microwave safe dish in about an inch of water for about 12 to 15 minutes or to preferred softness.
After taking it off the shell I sprinkled with fresh rosemary chopped fine and pepper.
Garnish plate with avocado. Enjoy
Please send your Paleo recipes to greg@crossfitinitiative.com with your name and a picture and I will publish them on the WOD blogs.
Here is a great article on intermittent fasting from a letter recieved by Robb Wolf. Check it out: http://robbwolf.com/2009/02/15/paleointermittent-fastingcrossfit-works/
This weeks Warm up:
10 wall squats, 10 max height 20# wall balls
Strength:
4×25 pushups – try to do them strict and unbroken but scale as needed. Rest 1 minute between each set of 25.
WOD:
Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups – scale to 7 L-hangs 10 seconds each followed by 7 strict, kipping or banded pullups scaled as needed.
