NEWS

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RECIPE OF THE DAY

Pancho
Waltham
Coach

SMOKY PALEO SLOW COOKER BBQ CHICKEN

INGREDIENTS:

  • 1 and 3/4 lbs boneless skinless chicken breasts
  • 6 oz can organic tomato paste
  • 1/3 cup water
  • 1/4 cup Coconut aminos
  • 1 Tbsp + 2 tsp pure maple syrup
  • 1 and 1/2 Tbsp brown mustard
  • 2 Tbsp raw apple cider vinegar
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp smoked paprika
  • 1/8-1/4 tsp chipotle powder or adjust for spice preference

DIRECTIONS:

  • In a mixing bowl, whisk together all of the ingredients except for the chicken
  • Place chicken breasts in the slow cooker and cover with all the sauce. Cover and cook on low for 5 hours until chicken can be pulled apart/shredded with a fork.
  • To serve, take two forks and shred all the chicken, mixing with the sauce. Serve over baked sweet potatoes (Pancho said this is the key to making it hearty!!) or veggies/potatoes of your choice. Enjoy! Leftovers can be stored covered in the refrigerator for up to 4 days, or frozen if you want to keep longer.

WOD

METCON

STRENGTH
Sumo Deadlift
3×5, across
FOR REPS
AMRAP 9
3 Strict Pull Ups
6 Bar Facing Burpees
9 Sumo Deadlift High Pulls
Weight: 95/65

MASTERS

STRENGTH
Sumo Deadlift
3×5, across
FOR REPS
AMRAP 9
3 Banded Strict Pull Ups
6 Bar Facing Burpees
9 Sumo Deadlift High Pulls
Weight: 75/55

MOVE

STRENGTH
Sumo Deadlift
3×5, across
FOR REPS
AMRAP 9
6 Ring Rows
6 Burpees
9 Sumo Deadlift High Pulls
Weight: 55/35

WOD GUIDANCE & GOALS
Why the sumo deadlift? It taxes the glutes and hamstrings more than the traditional deadlift, which involves more quads. Coaches will help you build t0 7.5/10 effort for the three sets of five reps. Reps three four and five should feel challenging!

THEN, for the metcon, start every round with 3 perfectly strict pull ups to build upper-body pulling strength, Keep a moderately uncomfortable pace on the burpees, completing them in around :30-:45. Then the sumo deadlift HIGH PULL will feel super light after doing heavy sumo deadlifts. Choose a weight for the high pulls that you can do unbroken every round. Target 6 rounds.
Courtesy of Crossfit.com

Post Weight + Rounds to Comments. Compare Scores HERE.