Recipe by CaveMan Strong!


2 beef shanks (approx 6 pounds) Grass Fed is BEST

1 medium onion, chopped

3 garlic cloves

2 cups of peeled and diced carrots

1 can of organic diced tomotoes

1 sml can of  organic crushed tomotoes

2 bay leaves

2 tablespoon of minced fresh rosemary

1 teaspoon paprika

1 tablespoon of butter


in a frying pan melt butter on medium heat then add onions and garlic for 2 mins then add the beef and sear for 3-5 mins.  In a slow cooker add tomatoes, spices, carrots and beef mixture. Cook on low for 6 hours or on high for 3-4 hours.  The meat should fall off the bones.  ENJOY!


Wednesday’s WOD:


Teams of three will complete the following:

180 Box Jumps

150 Toes To Bar

120 Thrusters (wt: 45kg, 30kg. Rx+:60kg, 40kg)

*all team members can work at the same time.  you may partition the reps however you like. 


1 Comment

Little Nicole · January 4, 2012 at 10:34 am

Recipe looks great. But what are tomotoes?

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