Workout of the Day:
Snatch Balance
3-3-3-3
(Don’t feel compelled to go heavy – work on your technique and make it perfect.)
(Thanks again to our friends at Catalyst Athletics for the great instructional videos.)
and then,
Five rounds for max reps of:
30 seconds of Ring Dips
30 seconds of Rest
30 seconds of Strict Pull-Ups (no kipping – use bands if necessary)
30 seconds of Rest
30 seconds of Box Step-Ups with KB Goblet Hold (heavy)
30 seconds of Rest
Lazy Sunday Recipe by CrossFit Invictus San Diego

Lazy Sunday Recipe
Written by George Economou

Here’s a low-impact recipe for those lazy Sundays – when the last thing you want to do is spend hours in the kitchen preparing dinner.

Ingredients:
-2 ½ lbs pork butt (serves 2-4)
-1 onion
-3-4 Tbsp olive oil
-2 tsp salt
-2 Tbsp paprika
-2 Tbsp garlic powder
-1 Tbsp dried mustard powder
-1 Tbsp curry powder
-1-2 tsp allspice
– ½ a capful of liquid smoke
Lazy Sunday Ingredients by CrossFit Invictus San Diego

Let the pork sit out on the counter for about 45 min to an hour so it’s at room temperature. Roughly chop the onion and spread it in a roasting pan. In a small bowl, combine salt, paprika, garlic powder, mustard powder, curry powder, and allspice.  Rub your butt with olive oil, cover it with the spice rub, and place it in the roasting pan fatty-side up.  Fill a ramekin about halfway with water and mix in the liquid smoke (a little goes a long way), and place the ramekin next to the pork.  Cover the whole thing with tin foil and cook at 225° F for six-seven hours, or at least until the pork reaches 190°F.
Pork Butt Recipe by CrossFit Invictus San Diego

Once cooked, remove the pork from the roasting pan and place it on a serving dish.  Pull apart using a couple of forks and your ravenous hunger.  The juices and onions in the pan make a very nice topper for the dish, and while pictured with asparagus here, it also goes great with roasted beets, brussels sprouts, chard, or a salad.  Enjoy!

  • Courtland

    Day 1 with the 6 am crew. Learned that Tony has the same wingspan as Thom or pretty close. Snatch balance not comaptible with early morning shoulders. Where was Harris?

  • Cocklepalooza

    George, that looks super yummy…I volunteer my services next time you try to take pictures of your plated, amazing food, though.

  • Richard

    George, that looks amazing my friend.

    215 reps on this one in a gym that is hovering around 100 degrees at night. accidentally did box jumps instead. oops.

  • Deuce

    Should someone comment about eating Butt or is that too immature?

  • All butt jokes are totally acceptable in this situation.

    Can a crock pot be supplemented for this recipe?

  • courtland

    No one joked about “comaptible” vs. compatible, and that is way more egregious than eating butt.

  • M

    Shane, I do this in the crockpot. I also make Kailua Pig and BBQ Pulled Pork. For the Kailua Pig, just rub it with Hawaiian Salt and Liquid Smoke. For the Pulled Pork, rub with liquid smoke and a bbq rub of your choice. Yum yum yum.

  • Mark Riebel

    If you have trouble rubbing your butt with olive oil and spices, can you have someone help you?

  • M

    Duh. You should always have someone help you rub your butt. Sometimes it is hard to get full coverage on your own.