Paleo Slow Cooker Pork Carnitas

Ingredients:

4 pounds pork tenderloin or loin

1 onion chopped

6 cloves garlic minced

2 jalapeño chopped

4 teaspoons salt

2 tablespoons lime juice

1/2 cup orange juice

Pork Tenderloin Rub

2 tablespoon dried Mexican oregano

4 teaspoons ground cumin

2 tablespoon olive oil

Instructions

  1. Pat dry pork tenderloin with paper towels. Combine rub ingredients and rub all over tenderloin then place in your slow cooker.
  2. Top with remaining ingredients, cover, and cook on high for 4-6 hours. When done, the meat will be cooked through and very tender, easily separated with a fork.
  3. Remove the tenderloin from the slow cooker and shred the meat with two forks. Do not discard juices.

To Serve

  1. Heat a drizzle of olive oil in a medium skillet over medium heat. Add enough carnitas to cover the surface without crowding and ladle a little of the carnitas juice over. Cook until juice has evaporated and bottom of carnitas is crispy and browned. Flip and cook briefly, but not until too brown.
  2. Remove from skillet and drizzle with a little more juice. Serve.

Flat Bottom Sausage


Ingredients:

1 pound ground pork

1 pound ground beef

2 teaspoon salt

1 teaspoon dried parsley

½ teaspoon rubbed sage (or more)

½ teaspoon fresh coarse ground black pepper

½ teaspoon dried thyme (or more)

½ teaspoon crushed red pepper flakes (optional)

½ teaspoon coriander

Directions:

Put all the ingredients in a large mixing bowl and mix thoroughly using your hands. Then make patties out of the meat mixture, about 1/3 cup each, and place in skillet on medium heat. Cook until there is no pink remaining in the center.

Enjoy

WARNING! ARE YOU SABOTAGING YOUR STRENGTH?

Warning! Are You Sabotaging Your Strength?

I think many of our athletes, and CrossFitters in general, are sabotaging their strength by not working the eccentric phase of movements. Think about it, we drop everything. From the deadlift to the push-up, to the pull-up, and all moves in between, we never work the eccentric phase of a movement because we are dropping the weight.

What is the eccentric phase and why is it important for strength training? 

Well, there are three types, or phases of muscle contraction, concentric, eccentric, and isometric. The concentric phase is muscle-shortening, think pulling your chin over the bar in a pull-up. In the eccentric phase, there is a lengthening of the muscle, think letting yourself down in the pull-up. In the isometric phase, there is no change in the muscle, think holding your chin statically over the bar in a pull-up or another example would be a plank hold.

During the eccentric phase, also known as the negative phase, the muscle is being lengthened under tension, which leads to tiny tears in the muscle and thus muscle soreness. If any of you have ever done a few sets of slow negative pull-ups then you likely know how sore they make you. This is due to the “damage” caused to the muscle tissue. The cool thing about this though is that is how the muscle becomes stronger. You see, the muscle has to be “torn down” to be built up. So, as those tiny tears heal your strength increases.

I used the pull-up as an example but where I have seen a huge increase in my own personal strength is in the deadlift. I developed a habit of, especially on multiple reps, dropping my deadlift at the top of the lift. (End range of the concentric phase) Then, when we began one of our strength cycles I made it a point, even on the last rep, to focus on not only the concentric phase, but also the eccentric phase of the lift. I almost immediately felt the effects. (Hamstring were sore like crazy the next few days) If you think logically about it, what you are doing is spending more time under tension. More time under tension leads to…. Increased strength!

So, how do you implement eccentric/negative training into our CrossFit workouts? There are numerous ways but one example would be…. Let us say we are doing five rounds of 10 pull-ups and your coach has you scaling to jumping pull-ups. You could do three negatives on each round and the remainder would be jumping pull-ups. What we want, again, is time under tension to illicit change and increase strength. NOTE: you do not want to do high-rep negatives because of the damage they cause. This is why I suggested a few reps per round. It would also apply to a workout that included dips, push-ups, handstand push-ups, ring rows, etc.

I realize that most everything we do in CrossFit is for time and we are taught how to be most efficient. However, to become better, especially strength wise we have to work on our weakness. What I suggest is to stop worrying about the clock until you have developed the requisite strength to do the movement properly. (Consistency before intensity)

Change Your Mindset

Again, we are challenged daily to go fast and be most efficient but that also requires moving well and moving safely. By building strength in the ALL phases of movement, we will in-turn be better, more well rounded, athletes.

Fit for life inside and outside the box!

This Is Our Why

Our PASSION for helping others to become truly healthy began over 20 years ago with the, slap in the face, realization that if we wanted to be around, and be healthy enough, to play with our kids we HAD to change our lifestyle’s.

That started our journey towards being healthy and eventually led us to starting Loudhouse CrossFit, so that we can take what we have learned through 20+ years of experience in fitness, nutrition, and mindset, and HELP others truly change their lives.

Our MISSION at Loudhouse is to impact the lives of our community in a positive manner by inspiring, teaching, and leading them towards overall health and happiness.

Our VISION is to become a FORCE in our community for positive change towards overall health and wellness

Come check us out, see for yourself.

Let us HELP you!

Easy Paleo Slow Cooker Al Pastor

**NOTE: in the video, I tripled this recipe just for easy meal prep for the week. Below is if you are making 1 meal for the family.

Ingredients

  • For the pork
  • 2 cups fresh diced pineapple
  • 1/2 white onion, roughly chopped
  • 2 garlic cloves
  • 1/2 cup orange juice
  • 2 tablespoons white vinegar
  • 2 chipotle peppers in adobo sauce
  • 1 tablespoon chipotle chili powder
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • juice of 1 lime
  • 2 pound pork loin, cut in chunks

For the wraps

  • 8 – 10  Large collard leaves (or other green leafy veggies)
  • 3/4 cup diced pineapple
  • 1/2 white onion, minced (optional)
  • handful of fresh cilantro, minced
  • Farmhouse Culture Smokey Jalapeno sauerkraut (optional)
  • Yellowbird Habanero sauce (optional)
  • Primal Kithen Ranch dressing(optional)
  • lime wedges

Instructions

  1. Place all pork ingredients (except for the pork) in a high speed blender and blend until smooth. Place chunked pork loin in a slowcooker and cover pork with pureed mixture. Cover the slowcooker and cook on high, depending on your cooker, you just want a good simmer, for about 8 hours.
  2. Once pork has cooked through, use two forks to shred the meat and mix to coat with the cooked down sauce.
  3. Slice the collard leaves to make the wraps
  4. To build tacos: use a set of kitchen tongs to scoop out the meat and place in wrap. Top with pineapple, onion, cilantro, a small amount of creamy ranch, and squeeze fresh lime juice on top!

3 COMMON MYTHS ABOUT CROSSFIT

1. I have to be in shape to start

We have heard this one consistently over the years, and it is just not true. First, unless you are doing something very similar to what we do at CrossFit, you will never really understand it. What I mean by that is there is a lot of misinformation out there about CrossFit. Yes, we do high-intensity workouts but we do them based on your ability. CrossFit is universally scalable. In other words, I can have my top athlete and my 86-year-old grandma in the same class, doing the same workout; we just scale the work based on their ability.

2. (Ladies) I do not want to get bulky.

This is, by far, the number one thing I hear from women starting out. Again, this stems from a whole lot of misconceptions out there about CrossFit. This misconception is fed from the internet entirely. You see all these pictures on the web of all these super fit people and, some do look big and bulky. However, the VAST majority of people in CrossFit gyms around the globe DO NOT look like that. Now, I am going to defend those athletes a little here. First off, the pics that you see are normally taken during or immediately after a workout when they are sweaty and “pumped up”. This makes them look bulky. I have seen a whole lot of the top CrossFit athletes in person; they are NOT bulky. They are lean and muscular but not bulky at all. Again though, these are top athletes. Most of us could not look like that if we tried. We just do not have the genetics or time to put the effort in to get to that level of fitness.

3. (Men) I do not want to lose my gainz.

This one is actually somewhat funny to me. Only because, it is almost the exact opposite fear that women have about CrossFit. Once again, this is based on misconceptions of what CrossFit actually is. CrossFit is a strength and conditioning program first and foremost. What we do is train functional movement at high-intensity but that intensity does not mean that we are always doing metabolic conditioning (cardio). Some days are purely strength days, and on those days, we focus on building muscle and strength. Now, are we going shape you into a pro bodybuilder? Nope. Let us be honest here though, most of us are not built for that and do not want to be that big. Most of us want to look lean, muscular, and be healthy. That is what we do at CrossFit; we help you achieve overall fitness.

Most of our CrossFit athletes at Loudhouse just want to be healthy. They want to feel better about themselves and look better naked. Absolute beginners are welcome, in fact, I love coaching beginners because it is fun to see how quickly they improve. Therefore, you do not have to be fit to start, just start. Ladies, you are not going to turn into the incredible hulk. Men, you will not lose your swollenness. Just try it! You will love it!

Easy Slow Cooker Creamy Chicken

8 boneless skinneless chicken breast

1 package Bonafide brand bone broth (Chicken)

2 teaspoons salt

2 tablespoons Tandoor Masala

1 13.6 oz can of full fat coconut milk

This one is really simple. Add everything except the coconut milk to the slow cooker. Cook on high for about 5 hours until chicken is falling apart. Then, add the coconut milk and cook for another 20 minutes.

To keep this Whole 30 compliant, you can serve over cauliflower rice or some zucchini noodles.