Wednesday 5-7-14


Somebody must’ve called pest control. That’s a lot of Dead Bugs!

Open Gym 6-8am & 5-7pm

Sven 5 details- timeline, heats, WODs- will be out later today.


Meat in a slow cooker. It doesn’t get any easier. Prep ahead. Throw it in before you leave for work and you’ve got something tasty when you get home. Pair this with some mixed veggies and you’re good to go. It’s even better in the morning with eggs and sautéed onion and bell pepper.

Slow Cooker Pulled Pork

Boston Butt Pork Roast (bone in) 4-6 lbs

3 Tbsp Salt Lick BBQ Rub (You can get this at HEB. I’m a fan of the garlic one)

1 1/2 Tbsp Brown Sugar (skip this if you’re going Paleo)

1 Tsp Salt

1 Tsp Chipotle Chili Powder

1 Tsp Oregano

Place pork roast in a large, shallow baking dish. In a small bowl, mix together BBQ rub, brown sugar, salt, chipotle pepper, and oregano. Using your hands, rub spice blend evenly over pork. Loosely cover and refrigerate at least 4 hours and up to overnight.



Transfer pork to a slow cooker. Cover and cook on low until tender and falling apart, about 8-10 hours, breaking into smaller pieces as it becomes more tender.

Remove meat from crock pot and transfer to a large heatproof bowl, reserving juices in crock pot; remove excess fat and bones. Using 2 forks, shred meat. Add enough reserved cooking juices to keep meat moist; season with salt.