Squat Snatch
3-3-3-3 (Add 5lbs from last week)

5 Rounds
10 Hand Release Push-ups
8 Deadlifts (185/125)
6 Toes to Bar


Squat Snatch

70 across the board (bleh!)

Metcon: 4:28RX

Really happy with this as I was FINALLY able to string almost all of the TTB together!  The 2nd round I did those stupid double kicks, but found it again on rounds 3-5 and the 1st full round too.  Weeee

Paleo Coffee Spiced Pot Roast

Paleo Coffee Spiced Crock Pot Roast

Coffee Spice Rub
2 tablespoons coffee grounds
½ teaspoon ground chipotle (or chili powder for less smokey flavor)
1 teaspoon unsweetened cocoa powder
¼ teaspoon cinnamon
½ tablespoon garlic powder
1 tablespoon dried parsley
1 tablespoon cumin
1 teaspoon sea salt
(Mix all of the spice rub ingredients together and set aside.)

3 lb Beef Roast
1 large onion, sliced
1 cup beef broth
1 tablespoon coconut oil

1. Heat your coconut oil in a skillet over medium to medium/high heat.
2. Rub all of the spice rub onto the roast, making sure to cover all sides.
3. Place the roast into the hot skillet and sear for 3-4 minutes on each side. You want it to make a nice crust on all sides of the roast without losing the rub and/or burning the roast!
4. Place your sliced onions in the bottom of the crock pot.
5. Once your roast has been seared on all sides, place it in the crock pot on top of the onions.
6. Add your broth, cover and cook on high for 5-6 hours .