Split Jerk + BBQ Beer Crockpot Chicken

It feels good to be strong.

IMG_2719

 

Yesterday at Crossfit the SWOD (skills set) was split jerks from the rack position.

A split jerk starts in the rack position (the clean position). Then you literally split (go into a modified lunge type position) and jerk (press the bar over your head).

Three things I have learned about the split jerk:

  1. You need to put your head through the window. As your arms lock out at the top, your head goes through the window your arms create.
  2. Your lunge isn’t a regular lunge. Your feet are slightly spread apart and not directly behind one another. Your back knee is slightly bent but not like in a regular lunge and your back heel is off the ground so you are on your toe.
  3. The way to complete a split jerk is by stepping your front foot backwards slightly and then having your back foot meet your front. All the while you are still pressing the bar overhead in a locked out position. You then bring the bar back to the rack position and replace.

I got to 100 lbs yesterday. I think maybe I could have done 105 but we were running out of time.

The WOD yesterday was: 3 rounds of a 200 meter run, 7 push presses (I used 55 lbs), and 14 chin ups (I did ring rows).

This morning I ran 4 easy miles on the treadmill at around a 9:20 pace while catching up with Mrs.Fitness.

Food Stuff

On NYE I made a glorious dish.

IMG_2695Crockpot BBQ Beer Chicken - I told you I’m weirdly obsessed with that blog.

This was seriously one of the easiest things I’ve ever made and one of the tastiest. I have a feeling it’ll become a regular thing. Crockpotting it up is the best idea for bringing things to a party. It’s sort of a hasel to carry the crockpot but when I got there I plugged it in and just left it on warm until we were ready to eat. I didn’t have to worry about heating it up or worrying that it would over cook/be under cooked. I just let it sit there all warm and delicious.

I got the chicken and set up my iPhone to read the recipe. I should probably clean my iPhone more regularly since I tend to do this in the kitchen and have it sitting near raw chicken. Do you read recipes off your phone in the kitchen?

IMG_1168Then I gathered the seasoning: salt, pepper, paprika, onion powder, and garlic powder.

IMG_1169I seasoned both sides of the chicken breasts.

IMG_1170

I placed them in the crockpot.

IMG_1173I got out my liquids

IMG_1176and poured them into the crockpot!

IMG_1178So easy!

Using beer instead of water or chicken stock is genius, just pure genius!

and with that…

xo,

S2s

 

Related Posts Plugin for WordPress, Blogger...

About S2S

I've always been somewhat concerned with getting physical activity and eating healthy. My parents were always doing active things with my sister and I growing up and cooking good foods for us. I work out 6 days a week and recently began to get serious about it! I'm just learning how to cook and so far it's been fun. I enjoy hanging out with my husband, my family, and my puppy in Tampa. I got my undergraduate degree in Finance but after two years in the corporate world I have decided to go back to school at USF to become a teacher. It has been the best decision of my life, aside from marrying my husband! I travel to Orlando and Boca Raton frequently to visit the in laws. I'm always up for new challenges and am always willing to try something once. From running in my sneakers to walking the beach in my sandals - I'll share all my adventures with you. Enjoy!
This entry was posted in Life and tagged , , , , , . Bookmark the permalink.