Pot Roast with Mashed Cauliflower

This mornings work out! 

9/30

Bench Press with bands

6×3 at 40% 1RM

Inverted Rows

3 x Maximum reps possible

Then:

21-15-9 reps, for time of:

Handstand Push-up

Ring Dip

Push-up

Then:

Double Kettlebell Presses

4×10

Standing Triceps Presses

4×20

I hope I am posting this soon enough so everyone can prepare and cook their roast. 

Pot Roast

Seasoning

1 bag of carrots

1 yellow onion chopped

1 box of mushrooms chopped/sliced

3ish lb Beef Roast

1/2 cup chicken broth

1/2 cup white/red wine

Heat a cast iron skillet OR regular skillet over medium high heat. Take your seasoning that you made yesterday and rub it all over your roast. 

 Then, sear all sides of your roast in your hot pan. (it is okay if some of the rub sticks to the pan)

While your roast is searing chop your onion and mushrooms.

When you are done set your roast aside on a plate.

Add one tablespoon of olive oil to your hot skillet. Then, toss in your onions and cook for 5 minutes. Add your mushrooms and cook for an additional 3 minutes.  

  

 Then add 1/2 cup of chicken broth and half a cup of red or white cooking wine and scrape the spices and bits off of your skillet.  

Get out your slow cooker and turn it to low. Put your carrots in the bottom and then poor your mushroom, onion, chicken broth, and wine mixture on top of the carrots.  

 Place your roast on top of the other ingredients in your slow cooker and cook on low for 7-10 hours or until tender.

 

Serve with your Mashed Cauliflower that you made yesterday.

What an awesome fall meal!

Happy Monday Everyone!!!