April 10, 2025

This is a REPEAT from March 12, 2025. Go back and compare scores.

Complete the following for time:

10-9-8-7-6-5-4-3-2-1

Dumbbell front squats

Dumbbell shoulder press

Dumbbell deadlifts

Dumbbells should be light enough to do each set of each movement unbroken. I.e. 10 squats unbroken, rest, 10 shoulder presses unbroken, rest, 10 deadlifts unbroken, rest, 9 squats...

Record time, dumbbell load, and any scales in the comments.

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Low-Carb Slow Cooker Pulled Pork

Serves: 6-8

Prep Time: 15 minutes

Cook Time: 8-10 hours (low) or 4-6 hours (high)

Ingredients

• For the Pork:

  • 3-4 lb (1.4-1.8 kg) pork shoulder (aka pork butt, bone-in or boneless)

  • 1 tbsp olive oil

  • 2 tsp smoked paprika

  • 2 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp ground cumin

  • 1 tsp chili powder

  • 1 tsp salt

  • 1/2 tsp black pepper

  • 1 large yellow onion, sliced thick (adds minimal carbs, can omit if strict keto)

• For the Sauce:

  • 1 cup low-sodium chicken broth (check for no added sugars)

  • 3/4 cup apple cider vinegar

  • 1/4 cup tomato paste (unsweetened, about 4g carbs total)

  • 1 tbsp Worcestershire sauce (check label, some have sugar—aim for 1g carb or less per tbsp)

  • 1 tsp liquid smoke (optional, for smokiness)

• To Serve:

  • Lettuce wraps (butter lettuce or romaine)

  • Shredded cabbage or coleslaw (no sugar in dressing)

  • Pickles (sugar-free, like dill)

  • A dollop of sour cream or sugar-free BBQ sauce

Instructions

1. Prep the Pork: Pat the pork shoulder dry with paper towels. Mix smoked paprika, garlic powder, onion powder, cumin, chili powder, salt, and pepper in a bowl. Rub it all over the pork, pressing it in.

2. Sear (Optional): Heat olive oil in a skillet over medium-high heat. Sear the pork on all sides, 2-3 minutes per side, for a flavor boost. Skip if you’re keeping it simple.

3. Layer the Slow Cooker: Place the sliced onion in the bottom of the slow cooker (skip if you’re cutting every carb). Set the pork on top, fat side up if it has a fat cap.

4. Mix the Sauce: Whisk together chicken broth, apple cider vinegar, tomato paste, Worcestershire sauce, and liquid smoke (if using). Pour it around the pork, not over the rub.

5. Cook: Cover and cook on low for 8-10 hours or high for 4-6 hours. It’s done when it hits 195-205°F (90-96°C) internally and shreds effortlessly. Bone-in? The bone will slip out clean.

6. Shred: Move the pork to a bowl or cutting board. Rest for 10 minutes, then shred with two forks, discarding excess fat or bone. Skim fat from the cooking liquid, then mix 1-2 cups of it into the pork for moisture.

7. Serve: Spoon it into lettuce wraps, pile it on shredded cabbage, or serve solo with pickles and a dab of sour cream or sugar-free BBQ sauce.

   
   

Tips

• Onion Omit: Without the onion, carbs drop even lower—just lean on the spices and liquid smoke.

• Vinegar Adjust: If 3/4 cup vinegar feels sharp, cut to 1/2 cup and up the broth slightly.

• Net Carbs: Roughly 2-4g net carbs per serving (without onion, closer to 1-2g), depending on sauce use and portion size.

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