The HyVee Triathlon started off the craziness with Emmerson's tri clinic on Friday.
She got her first experiences of swimming, biking, and running...all in one day.
The temperature topped 91F! Needless to say she was beat by the end of the day.
Unfortunately, her race Saturday morning was canceled do to the weather :(
J, Ron (brother-in-law), and I all set to race Sunday morning...more on this in a later post!
Sunday night was the Solon ladies track banquet. We finally got a chance to show off our State Champ trophy. It was bitter sweet as I said my good-bye's to the ladies and their families. I will miss Solon so much.
I have to give a quick thank you for all the amazing cards the girls wrote me...I told J if I ever have a bad day I am going to pull them out and read the kind words again.
Monday...
my parents were here and J and I put them to work!
But first...J started our hardworking day with a scrumptious breakfast piled high with spinach and red bell pepper
all day we weeded, mulched, planted, buried, scrubbed, swept and dusted.
poison-ivy proofing my body with tube socks and tights....Dad wasn't so lucky
Slow Cooker Italian Beef
another recipe from fellow crossfitter Katie
for dinner I prepared a crock pot recipe in the morning so it was ready when finished working that evening
I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
I picked up some PURPLE potatoes at New Pioneer Coop. They were beautiful along side the white and red potatoes.
more color=more nutrients! ps.... all were organic as potatoes are on the "dirty dozen" list for foods with high amounts of fertilizers and pesticides
I also picked up a grass fed rump roast from Grass Run Farm
Ingredients:
Ingredients:
1 1/2 cups water
1 1/2 cups beef broth
1 1/2 cups beef broth
1 teaspoon sea salt
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon ground black pepper
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 teaspoon garlic powder
1 bay leaf
few good shakes of Penzeys Italian Dressing
1 (5 pound) rump roast
Instructions:
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)....periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Combine water and beef broth with salt, ground black pepper, oregano, basil, onion powder, parsley, garlic powder, bay leaf, and salad dressing mix in a saucepan. Stir well, and bring to a boil.
Place roast in slow cooker, and pour salad dressing mixture over the meat.
Cover, and cook on low for 10 to 12 hours, or on high for 4 to 5 hours. Add potatoes and carrots when about 4 hours remain (on low) or 2 hours remain on high)....periodically check roast with meat thermometer as some crock pots cook faster. If it is done before dinner time simply remove meat and place, covered in fridge till an hour before dinner and return to pot to heat up. Before serving, remove bay leaf, and shred meat with a fork.
Let shredded meat soak in juice for about 10-15minutes. Serve and enjoy!
This can be made into a sandwich topped with sauteed mushrooms and onions OR served with a side of potatoes and carrots.
Thanks for sharing Katie!
Until next time...
look good, feel good, do good
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