Wednesday 1-21-15

5 Sets
20 V-Ups
6 Strict Ring Dips

Then...

"Rocky" 3 Rounds
10 Power Cleans (135#/95#)
10 Front Squats (135#/95#)
200 Meter Sprint 

1 Year ago today our best friend in the whole world, Rocky passed away.  He was mostly known for his giant BALLS, but was also well known for his laid back demeanor and loving personality.  Today we honor Rocky with his very own workout! While it may not look like a very hard workout, I challenge all of you to show up with some BALLS of your own and push like you've never pushed before in honor of our boy Rocky! Miss you dude .... More than you know.... 

From CrossFit Verve...

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

Ingredients: 
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.