Crock Pot Recipes – Bulk Meats

I’ve had a few requests for recipes from some folks who have heard about how much Brandi and I use our crock pots (We have 4 of them). So I decided to write a post and list some of our favorites here. The cooking times on these will vary depending on the crock pot. Some cook faster than others. Pork Sirloin Tip Roast Rub:  Just mix together the seasonings and rub the roast with it. They sell these at Costco. 4-pack for like $14-15. 1 1/4 tablespoons paprika 1 tablespoon kosher salt 1 teaspoon garlic powder 1/2 teaspoon ground black pepper 1/2 teaspoon onion powder 1/2 teaspoon ground cayenne pepper 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 2 tablespoons olive oil 1 (3 pound) sirloin tip roast Barbecue Pulled Pork Shoulder: 1 whole pork shoulder, bone in. (Or you can use the sirloin tip. Same as above. Worked the same for me) 1/2 cup apple juice 1/4 cup apple cider vinegar 1 tsp liquid smoke For the rub 3 tbsp garlic powder 2 tbsp smoked paprika 2 tsp mustard powder 2 tsp cumin 2 tsp cayenne pepper 2 tsp onion powder 2 tsp salt 1 tsp cinnamon Beef Taco Meat:  2-3# ground beef. Just drop in the meat and add the seasonings. Come back occasionally to check on it and stir. 2 tsps dried onion flakes 2 tsps chili powder 2 tsps cumin 1 1/4 tsps salt 3/4 tsp garlic powder 1/2 tsp crushed red pepper flakes 1/4 tsp dried oregano 1/4 tsp paprika 1/4 tsp black pepper pinch of cayenne pepper Crock Pot Ham: It doesn’t get any...

8/29/13 – AM Swim + PM Recovery

AM swim 100 m IM warm up + 25 m free @ 90% rest 30 sec x 30 straight + swim 100 m breast cash out Done. Felt good this morning. Warm up was great. I was flying on the first 7 or 8. Worked on bilateral breathing. Also working on limiting breaths. Was getting comfortable with 3-4 breaths only per 25m. PM RTW – “round the world” 1 min AD easy 1 min FLR on floor 1 min row easy 1 min crawl 1 min run easy 1 min jump rope x 8 – all easy pace flush Done. Felt good to move. Body is pretty...

8/28/13 – AM Row Intervals + PM Training

AM Row 1K easy then… Row 500 m in 1:39 rest walk 2:30 x 8 (rest 7 min b/t sets 4/5) then.. walk cooldown Done. Fasted. Great sleep last night. 1k in a little over 4:00 then 01:39.1 01:38.2 01:38.2 01:37.6 01:37.3 01:38.1 01:38.1 01:37.2 A bit faster than the pace I was supposed to hold, but it was mainly because of the strong start I would have. I would usually hold a 1:33 for about 10-12 strokes, then settle in the goal pace. These felt GREAT today. Groin feels better, had a lot of energy from shutting it down last night. Good call on my part. PM A. Tall Clean – 5 sets of 2 – build to a tough double for last 2 sets; rest as needed 235, 245, 255X These felt pretty good today. Missed to 255 bc I was worried about groin. Just got lazy and was compensating so I called it quickly. 245 felt great. Good practice. I like these. 235: http://www.youtube.com/watch?v=XLrDfzkhuro&feature=youtu.be 245: http://www.youtube.com/watch?v=UGN28X8DayY&feature=youtu.be B. TnG S Clean – 3 emom – 15 min – 195-205# Done, 4 at 195, 6 at 200, 5 at 205 Felt smooth and sharp. Stronger than last week. Last min. http://www.youtube.com/watch?v=1BJrMA0bgQY&feature=youtu.be C1. Wtd Chin Up – 1 tough rep; rest 10 sec C2. 1 rope climb leg less – 15′; rest 120 sec x 5 Done. 70#, 85#, 90#, 105#, 105# D. 75 toes to bar for time – 50 unb DU penalty for fractions 7:12 Broke at 20, 15, 15, 13, 12 Didn’t feel very strong going in to this tonight. Was pretty tired and my hands...

8/28/13 – AM Airdyne Intervals + PM Training

AD 30 sec @ 90% walk rest 30 sec x 30 (rest 3 min after 10 sets each time) Done. Fasted. Kept it around 85-86 rpm today. Stronger on first and last 10. Legs were tired again this morning. Not sure, just smoked. Right groin had a tough time last night from the squats. Hurts to move today. Mostly hip flexion and adduction. PM A. Press Cluster @ 12X2; 2.2.2.2 x 4; rest 4 min – 10 sec b/t reps 135, 140, 145, 150 Felt great. Good tempo. B. PC x 1/TnG power jerk x 3 – emom – 55% 1RM – work on positioning and breathing – 6 min Done. Felt sluggish. Groin was tender.  + for time: 5 TGU/arm – 2pd 10 wall walks 5 TGU/arm – 2pd 20 T2B 5 TGU/arm – 2pd 30 burpees – jump to 6″ above reach 5 TGU/arm – 2pd 40 ghd sit ups Shut it down around 16:00 in at 20 burpees. Quads started cramping, groin was bothering me. Just needed to call an audible. I’m fine with...

8/26/13 – AM Row Intervals + PM Training/Testing

AM Row 1K in 3:30 rest 30 sec Row 5K in 20:00 rest 30 sec Row 1K in 3:30 03:27.6 19:40.6 03:27.3 Felt great this morning. 5k was strong. 2nd 1k got a little spicy toward the end, but this passed very quickly. PM A. OHS – build to a tough-ish negative only single – heavier than last week, control the eccentric 315, 325 Felt solid. Especially getting the was from S2O Fell a little too fast in the the hole on the 325 but for the most part controlled.  315: http://www.youtube.com/watch?v=1mIe_2Fexwc 325: http://www.youtube.com/watch?v=dSUV8a-IusY Tripp 275: http://www.youtube.com/watch?v=ft7ta73KHP8 Tripp OHS Disaster: http://www.youtube.com/watch?v=AyDe-44wHtU B. Rack Concentric Squats – above parallel rack @ 03X0; 2,2,2,2,2,2; rest 3 min – reset for 3 sec on rack each time   365, 375, 385, 395, 415, 430X (1/2) Way heavier than last week. Felt strong. 415: http://www.youtube.com/watch?v=vwWDJiUKdFI 430: http://www.youtube.com/watch?v=2x6mOikvo9s + AMRAP CTB chin ups in 2 min rest 3 min 10 pHSPU – 10″ 30 BB front w lunges – 155# 10 pHSPU 30 BB front w lunges – 175# 10 pHSPU 30 BB front w lunges – 195# 10 pHSPU rest 3 min AMRAP CTB chin ups in 2 min 45 + 19:28 + 35 CTB’s http://www.youtube.com/watch?v=0d8bQcEoeAI PHPU’s: http://www.youtube.com/watch?v=sBlqRlVfMsQ Lunges: http://www.youtube.com/watch?v=MoVEUK3THkk First round of ctb’s felt sluggish and weak. The Couplet was ROUGH. Lower back was pretty right toward the end. Just a tough combo for me. Parallettes were sets of 5 for the most part. Second round of CTB’s felt wayyyy better but I was just tired at that point. Not sure if it was supposed to be that long of a grind,...