February 7, 2014 by Lauren Grider
Yesterday was my day off, and I got up early to teach Zumba at the Hogan Family YMCA. Later, I went to Crossfit Impulse. WOD: 15 minutes to find a 2 rep max front squat: 135 (PR). In related news, I also PRd my 1 RM front squat at 145lb. Then, perform 6 front squats at 65% of the above weight every minute on the minute for 5 minutes: 85lb. Then, 3 sets of 5 good mornings with the bar.
Again, the scale is not the end-all, be-all, but mine is down 16 lbs since the challenge started!
Beef and Sweet Potato Stew
1 lb stew beef
1 large onion, roughly chopped
2 sweet potatoes, cubed
1 cup homemade chicken broth
3/4 cup water
1-2 bay leaves
salt and pepper to taste
1 tbsp healthy fat, like coconut oil
Melt the coconut oil in a skillet over medium heat. Season meat with salt and pepper, and sear the stew beef on all sides. Add the chopped onion and sweet potato to a crockpot and top with stew beef. Add a bay leaf.
Cook on high for 2-3 hours or low for 5-6 hours. Watch carefully when close to time so that sweet potatoes don’t become too soft.