Well, the 100 burpees for this afternoon’s WOD didn’t exactly pan out. Stupid weather and stupid work had other plans for me. I’ll more than make up for it tomorrow with a 3 miler in the am followed by a WOD in the pm. All will be well.
The good news is the crock pot Carolina BBQ came out as deliciously as planned. And as I promised earlier here is the recipe and a photo.
Paleo Carolina BBQ
2 onions, quartered
1 tbl sp paprika
2 tsp salt
1/2 tsp ground black pepper
1 (4-6) lb pork butt or shoulder roast
1 tbsp liquid smoke
1 cup cider vinegar
1/3 cup Worcestershire
1.5 tsp crushed red pepper flakes (CRP bitches!)
1/2 tsp dry mustard
1/2 tsp granulated garlic
1/4 tsp cayenne pepper
-Place the quartered onions in the crock pot.
-Blend paprika, salt, and pepper and rub over roast. Place in crock pot and and drizzle liquid smoke over meat.
-Combine vinegar, Worcester, CRP, mustard, garlic, and cayenne pepper and stir to mix well. Pour about 1/3 of this mixture over the meat and put the rest in the fridge for later.
-Cook roast on low for 8-10 hours.
-Shred meat with 2 forks. Serve with left over vinegar/Worcester mixture.