Crock Pot


If you have a crock pot sitting there, just begging to be filled with goodness, here are a couple of recipes for ya…



Crock Pot Pulled Pork -or- Beef

Tools you may Need: Crock Pot, Mixing Bowls


  • 4 Lb bone in pork shoulder -or- 4 lb Chuck Roast
  • 4 Tbsp Smoked Paprika
  • 2 Tbsp Sea Salt
  • 2 Tbsp Chili Powder
  • 2 Tbsp Ground Cumin
  • 1 Tbsp Ground Black Pepper
  • 1 Tbsp Dried Oregano
  • 1 Tbsp Ground White Pepper
  • 2 Tsp Cayenne Pepper
  • Batch of SoG Zesty BBQ Zauce


  1. Mix all of the above ingredients except the pork shoulder and the BBQ sauce in a small mixing bowl, mix it all well making your spice rub
  2. Massage the spice rub all over the meat in every crevice you can find
  3. Wrap tightly in a double wrap of plastic wrap and refrigerate for at least 3 hours, I do mine overnight.  You can refrigerate this for up to 3 days
  4. Unwrap the roast and place it in your crock pot, add 1/4 Cup of water and turn your crock pot on low and cook for 8-10 (9 seems to work for me) hours until the meat is fork-tender
  5. Transfer your roast to a large mixing bowl and discard all the liquid in your crock pot
  6. Pull the meat apart by tearing the meat into thin shreds with two forks or your fingers (it should fall apart)
  7. Place all the shredded meat back in the crock pot and toss with a batch of SoG Zesty BBQ Zauce and heat on low for 60 minutes until hot.
  8. Serve and enjoy

Son of Grok Zesty Barbecue Zauce

– 2 6oz can tomato paste (preferable organic)
– 3 cups of beef stock (I made my own but if you buy, you want it without salt)
– 6 Cloves Garlic
– 1 onion
– 4 tablespoons dijon mustard
– 4 tablespoons apple cider vinegar
– 2 tablespoon Extra Virgin Olive Oil (EVOO)
– 2 teaspoon sea salt
– 4 tablespoons chili powder


  1. Dice your onions and garlic as fine as possible. You want your BBQ sauce a little chunky but the more fine you dice these, the better the flavor will spread through the entire sauce.
  2. Combine all ingredients in a sauce pan.
  3. Bring sauce to heat on stove with a low setting.
  4. Cover and simmer. Stir frequently and taste regularly. The longer you simmer, the more consistent your flavor will be. I simmered for 20-30 minutes (I usually simmer for an hour).
  5. Enjoy!

Workout of the Day 9/14/2017 – Thursday


A. Squat
Overhead Squat
1 x 5 @ 60%
3 x 5 @ 70%

B. Met-Con
Partner WOD
For Time:
50 Thrusters (95#/65#)
50 Calorie Row
50 Box Jumps (24″/20″)
50 Slam Balls (30#/20#)
50 Burpees

1 partner has to be hanging from the bar in order for the other partner to work. Alternate as needed. Compare to 1/12/17.

CrossFit Lite

A. Met-Con
5 Rounds:
20 Slam Balls (30#/20#)
200m Run
20 Wall Balls (16#/12#)
200m Run

Rest 1 minute after each round. Score each round’s time, and total time not including last rest.

CrossFit 101

Back Squat 10-10-5-5-3-3

3 Rounds:
400m Run
10 Deadlifts
10 Push Press