Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

My Fav Winter Ribs

17 Mar Posted by in Foody Friday | Comments

Sweet and Sour Ribs

2 lbs ribs (browned)


¾ cup brown sugar

½ cup catsup

½ cup vinegar

¾ cup water

2TBSP worchestershire sauce

½ tsp chili powder

1 onion diced

salt & pepper to taste

Pour over ribs and bake at 250 for 3 hours uncovered. Serve with rice noodles. Easy Peasy!!


Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

Strength: 7×2 back or box squat – 5 of 15, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats)

Super Set: 7×4 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: CF Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Performance – 155/225, 14/20
Athletic – 125/185, 10/14
Health – 85/155, 8/10

Leave a Reply