It feels good to be strong.

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.

Crockpot 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?

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

I seasoned both sides of the chicken breasts.

I placed them in the crockpot.

I got out my liquids

and poured them into the crockpot!

So easy!

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

and with that…

xo,

S2s