Monthly Archives: September 2012

Just glad to be back

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Warm up
Star run (400m)

Strength
EMOM 6 mins – 4 Clean and Jerk (40kgs)
Max Deadlift 90% 1 rep working max (90kgs)

WOD
10 rounds
10 sit-ups
10 walking lunges (with 20kg plate overhead)
plus 1 mile cash out

It has been a while since I was back in the box. I had a bit of an ankle injury and decided to give it a rest for a while. I have been riding my bike around the area but nothing huge (dropping off old clothes for recycling and going to the shops). And Socs and I have been in the climbing gym on the weekends.

Needless to say I took it relatively easy on the session. In retrospect I could have probably done 50kgs on the clean and jerk but 40kgs was heavy enough to get me breathing harder yet focus on the technique. I was quite happy with the deadlifts, did 8 and failed on 9 mainly due to grip.

Hated the run part of the workout, I was keeping an eye out for my ankle and had a bit of cramping at the beginning. Finished with the slowest time of the DAY! But all is good, ankle doesn’t feel worse for wear and at least I can go back to training now.

London Sisig

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Similar to last year I brought sisig once again to the BBQ at CrossFit London UK. With the sun out and the beer flowing, it was a success once again. I officially met Magnus, who like me, is a bit of a foodie and blogs his CrossFit experiences as well. We got to talk about different recipes and our experiences trying new things out, and I promised to provide the recipe I used for the sisig I brought to the BBQ. So here it is for anyone who would like to give it a go.

Ingredients
1 kg pork parts (for the original sisig experience use pork cheeks and ears. if that is difficult to acquire mix it up with pork hearts, liver, and belly. Trotters add something different as well. Do note that the liver and heart provide a bit more texture and flavor)
whole black peppers
1 bay leaf
1 cup red onions chopped
2 red finger chili
1/3 cup vinegar (I use Datu Puti vinegar which is a Filipino cane vinegar available in most Asian food supermarkets)
2 lemons
1 clove garlic minced
1 tbsp minced ginger
soy sauce

Instructions
– Boil the pork in water, whole peppercorns and bay leaf for at least 1 hour.
– Grill/broil them in the oven until they become nice and brown and a bit crispy. Be careful not to overcook the liver or the heart as they tend to dry out quicker compared to the trotters/belly. It is better to get whole pigs heart from the butcher and slice them yourselves as you can see it is difficult to grill if already chopped into small pieces.
– Chop the meat to small pieces (less than 1cm, just go crazy with the knife… not too crazy though)
– Marinade the pork with some crushed black pepper, bit of salt, onion, chili, garlic, ginger, bay leaf (mince them as well), vinegar and 1 and 1/2 of the lemon for a while (a day if you have it)
– Heat up a cast iron pan and fry the meat until it browns nicely before serving with a sprinkle of soy sauce/lemon mixture.

Optionally you can drop an egg on top of the sisig while it’s cooking. Let me know how it goes!