Wednesday 1/15/14

Skill Work
Beginners: 10 Minutes of Double Under practice

Advanced: 5 attempts at Max Effort Unbroken Double Unders
(For each set that is more than +/- 10 from the original set sprint row 100m before leaving the gym)

WOD
4 rounds of:
30 Seconds Max Effort Burpees
Rest 30 Seconds

Then

3 rounds of:
1 minute Max Effort Power Snatch 135/95
Rest 1 minute

Then

4 rounds of:
30 Seconds Max Effort Burpees
Rest 30 Seconds

Then

3 rounds of:
1 Minute Max Effort Power Cleans 135/95
Rest 1 Minute

Obviously there is quite a bit if built in rest in this workout, that means you should be going all out during the work periods, non stop from start to finish.

Basics
5 rounds of:
30 second max effort Burpees
Rest 30 seconds
30 Seconds Max effort Single Unders

Family-Style Short Ribs

Ingredients:

2 Tablespoons coconut oil

5-6 lbs beef short ribs

Sea salt & black pepper

2 cups Brother Mark BBQ Sauce (recipe below)

Directions:

1. Heat the coconut oil in a large skillet over medium to medium-high heat.

2. While the oil is heating, season the short ribs generously with salt & pepper.

3. Sear the ribs in the hot oil for 3-4 minutes per side or until browned and crisp on the outside.

4. Place the seared ribs in a slow cooker, cover with 2 cups of Brother Mark BBQ sauce, and cook on low for 8-9 hours (low) or 4-5 hours (high), or until the meat is falling off the bone.

Tasty Rating: 9.5

The only thing keeping these babies from a 10 was that the sauce was a bit bland, we even added honey.  I think next time a bit of cayenne pepper will do the trick.  Although ribs are expensive, they make a great treat for a Paleo dish that rivals “bad” food.  These ribs were amazing!  Not only do they fall off of the bone but searing them gives a bit of a hard exterior and but the slow cooker helps them stay moist and flake off the bone.  The BBQ sauce seemed like it was going to be Italiany when we were cooking it but it made a great BBQ sauce.  I would recommend these puppies to any rib lover!

Written by:

Leave a Reply

Your email address will not be published.

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More