50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wall-ball shots, 20-lb. ball
50 box jumps, 24-inch

Marcus Deadlift

Marcus reppin’ the Double Cs during McGhee & the CCS last Thursday. Looking good!

Sunday Scramble

It’s 8:00pm on a Sunday evening.  You headed out of town all weekend, played hard, relaxed well, caught a nap, and now you’re headed home on the Sunday evening let down – Monday morning approaching and no idea what you’re going to have for dinner when you get home from work.

Fear not!  Here’s a quick patch to get you through to Tuesday and a method to make it quick and easy.

Sunday evening grocery stop on the way in to town for:
– ingredients listed here for Mushroom Gravy Slow Cooked Rump Roast
– 4 sweet potatoes
– 1 box salad
– 1 shallot
then, go home and go to bed…BUT set your alarm for :30 minutes earlier than normal (or just plan to go to work :30 minutes late).

Monday morning before work:
– throw all the ingredients for the Rump Roast into the crockpot and set for 8 hours.  This process took me 16 minutes exactly.  

Monday evening when you get home:
– preheat oven to 450
– slice sweet potatoes into 1/4″ rounds (don’t pull out the measuring tape, just get it done, speed over technique!)
– toss sweet potatoes with 1 tablespoon melted butter, bacon fat, or coconut oil
– bake in oven for 25 minutes, turning once
– while potatoes are cooking, prepare salad
– heat olive oil in small pan on LOW heat
– add dice shallots and a dash of balsamic vinegar and simmer for 5 minutes
– toss olive oil mixture with salad
– remove sweet potatoes from oven and serve meat, potatoes, and salad
– put second round of sweet potatoes in oven while sitting at dinner making lots of leftovers to go with rump roast for the week

Done and done.