4 Rounds:
7 x Dumbbell Complex
300m Run

Go heavy. Rest as needed between rounds

Cash out:
Ring Support Skill Work

AMRAP in 20 Minutes
10 Left Arm DB Power Snatches
10 Right Arm DB Power Snatches
10 Good Mornings
10 Box Jumps
10 Knees to Elbows

Conditioning:
5 Rounds
5 Deadlifts (65% of 3RM)
10 Burpees

Announcement #1: 7:00pm Running workout tonight
Announcement #2: Labor Day Schedule. 9:00am & 10:00am only

We decided that the best use of the meat would be to chop it up into 4 equal parts, and cook each 4lb section on a different day, and in a different style.  The first three variations all started in the crock pot. For the last piece, however, I decided to use the oven to cook the meat, hoping that it would still retain it’s juiciness. It did.

To prepare for this recipe, preheat the oven to 450 degrees and place the pork loin ( about 3-4 pounds) in a baking dish. If there is a layer of fat on the meat, position it so that the fat layer is facing up. It might be helpful to use a roasting pan that has a rack. If you don’t have one, some twisted up tin foil will do just fine.

Season the meat liberally with a mix of olive oil, rosemary, sage, thyme, oregano, garlic powder, salt and pepper. The first three spices should equal up to about 1T, and the salt and pepper should be another Tablespoon, combined. Mix those spices and the olive oil in a small dish and create a paste. Then, slather it on the top and sides of the meat.

Cook in the oven for 10 minutes, then lower the temperature to 250 degrees and cook for an additional 50-70 minutes. It’s done when the center is slightly pink, but not fleshy. Let it sit for about 10 minutes before eating.

While the roast is cooling down, chop up some thin asparagus into halves, cut up half of an orange or yellow pepper, and about a quarter of a red onion. Steam the asparagus and peppers by cooking them in a large saute pan with a few teaspoons of water, and covered with a lid. After 5 minutes, uncover and add in the onions.  Season it simply, and let the water boil off. Serve and eat!

WOD:
AMRAP in 15 Minutes
5 Pull-ups
7 DB Power Cleans
9 Push-ups

Conditioning:
4 Rounds
1 Minute Row (Calories)
1 Minute Kettlebell Swings
1 Minute Squat
1 Minute Knees to Elbows
1 Minute Rest

WOD:
Every Minute on the Minute for 15 Minutes
2 x Power Snatch

Cash Out:
2 x Max Ring Dips/Holds

Conditioning:
10,9,8,7,6,5,4,3,2,1
Pull-up
Goblet Squat
KB Swing

We got this from the CrossFit Albany nutrition website.

Makes perfect sense, doesn’t it?