In preparation for Saturday’s WOD, we did “Isabel”: 30 snatches (135/95), for time Here is Josh Everett doing Isabel at Rx in 1:11 (yes, that’s 1 minute and 11 seconds)!
WOD: for time: 200m run 50 dips 200m run 50 burpees 200m run 50 pushups 200m run
“Rankel“ Complete as many rounds as possible in 20 minutes of: 6 deadlift (225/155) 7 burpee pull-ups 10 kb swings (70/53) 200m run U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel. Background for John Rankel was found at http://www.crossfit.com/mt-archive2/007362.html.
I found this recipe today for pork chops that looked easy, but I didn’t have all of the ingredients so I changed it a bit. I was so surprised at how AMAZING it turned out! From start to finish, it takes 30 minutes to prepare. Ingredients: 5 bone-in pork chops 4 oz of horseradish sauce (check the ingredients to make sure it’s ok) 1T garlic power 1/2T cayenne pepper salt to taste 1 bag of fresh baby spinach fat of choice (I used coconut oil) Directions: Preheat oven to 425. Mix horseradish sauce, garlic, cayenne together in a small bowl. Spread mixture on both sides of raw chops. Use fat in a frying pan to seer chops (about 2-3 min on each side). Put in baking dish and into oven until done (about 15 min). While the chops are in the oven, put the spinach in the frying pan that you used to cook the chops, scraping the remanents from the chops and mixing with the spinach. Cook on medium until soft.