RECIPE OF THE DAY

Emily
Wayland
5:30am Class

CROCKPOT CRISPY PORK RAMEN

INGREDIENTS:

  • 2 medium onions, finely slices
  • 2-3 pound pork shoulder or butt or 6 chicken thighs
  • 6-8 cups chicken broth
  • 1/4 cup soy sauce
  • 2T white miso paste
  • 2-4T chili paste
  • 1T Chinese 5 spice
  • 1T giner, chopped
  • 2 cups crimini mushrooms
  • 2-3 tsp honey
  • 1 cup coconut milk
  • 4 squares ramen noodles
  • soft or hard boiled eggs for serving

DIRECTIONS:

  • Layer onion on the bottom of the crockpot. Add the pork or chicken, broth, soy sauce, miso paste, chili, 5 spice, ginger and mushrooms. Cover and cook on low for 6-8 hours or 4-6 on high.
  • Preheat broiler to high. Remove the pork or chicken and place it on a baking sheet. Break into a few chunks. Drizzle with honey. Broil until caramelized, 5-8 minute.
  • Meanwhile, frank the heat on the slow cooker to high. Stir in coconut milk and toasted sesame oil. Add the noodles and let cook, uncovered for 5 minutes.
  • Ladle broth, mushrooms, and noodles into a bowl. Top with crispy m eat and top with desired topping!

WOD

“Yours to Lose”

METCON

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
50 Burpees

Weight: 50/35

MASTERS

50 Burpees
20-18-16-14-12-10-8-6-4-2 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
50 Burpees

Weight: 35/20

MOVE

35 Burpees
10-9-8-7-6-5-4-3-2-1 Cal Bike or Row
2-4-6-8-10-12-14-16-18-20 DB Lunge
35 Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
Burpee buy-in and cash out! Complete the first set of burpees at a moderate pace, taking your foot off the pedal the last few reps so you’re ready to attack the bike. Burpees will take 2-3 minutes. The bike calories should take two minutes or less for the first two rounds, :90 or less for the next two rounds, :75 for the next two, and :30-:60 for the last four rounds. The dumbbell lunges are with TWO DUMBBELLS held in the SUITCASE position. Each lunge counts as a rep (right =1, left =2.) Complete the middle couplet in under 15 minutes, then move back to 50 burpees. Move through the first half at the same moderate pace, then pick it up the last 15-20 reps. Target 21 minutes.

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