WOD 5/1/14
8 Minutes of Shoulder/Wrist/OH Mobility
A- WU- 3 Rounds of: 15 WallBall/1 Minute Double or Triple Under Practice -5 Minute Cap
B- Press- 10 Minutes To A Heavy Single + 2/2/2/2/2 @ 80% (Tempo: x/3/2=AFAP up/hold 3 seconds/2 seconds down); 60-90 Seconds Rest Between Efforts -18 Minute Cap
C- 3 RFT of: 50 Double Unders/15 Thruster (95/65) ; 90 Seconds Rest -18 Minute Cap
*D- L-Sit- 3 Rounds Max Effort Hold
* = If Time Permits
Down to the Wire “Recipe” For Paleo Challenge: NY Strip
I’ve made many a half-assed steak, but what follows is a record of the process leading to my greatest steak success. It should be noted that I am very much a novice as a cook. Your mileage may vary but this works great in my kitchen.
1) Start with a NY strip. Should be about an inch and a quarter thick. Let it sit out and come to room temperature.
2) Use cast iron. Turn your stove up as hot as it goes. Turn off your smoke alarm. Open all the windows.
3) While the pan is heating up, melt some clarified butter (ghee) in the microwave. You need a couple of tablespoons. Ghee is good because its smoke point is super high, so it gets super hot. I’m told you shouldn’t use regular butter because the milky stuff in it will burn. It’s moot because regular butter isn’t paleo.
4) Coat your steak with the ghee. I paint it on with a little brush. Season both sides generously with salt and pepper. I brush on even more ghee at this point. Couldn’t say whether this makes any difference.
5) By now your pan should be screaming hot. Place your steak in there. It will sizzle loudly. Don’t touch it for 90 seconds. (Tongs are way easier than a spatula for all the flipping that follows.)
6) After 90 seconds, flip it to the other side for another 90 seconds. The first side won’t look right yet but chill out.
7) Flip back to the first side. This time give it 60 seconds.
8) Flip it, give it another 60 seconds.
9) Repeat 7 and 8 until your steak is done. For me this was a total of 7 minutes in the pan. There are a lot of different ways to gauge doneness by comparing the softness of the meat to the softness of various parts of your hand, but in my novice opinion this is the best one.
10) Sear all the edge bits for about 5-10 seconds each.
11) Put the steak on a plate, or whatever, to rest for about 10 minutes so the steak doesn’t spit blood at you went you cut it open. Tent it with some foil for some reason. I’ve always assumed this is just to prevent it from getting cold. Poke a few holes in the foil so the steak doesn’t steam.
12) Serve.
Damn, long post!
Very funny post
To go on that steak…. or pork…. or chicken… or anything!
Chimichurri Sauce
INGREDIENTS
2 cups packed fresh Italian parsley leaves
4 medium garlic cloves, peeled and smashed
1/4 cup packed fresh oregano leaves (or 4 teaspoons dried oregano)
1/4 cup red wine vinegar
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt
Freshly ground black pepper
1 cup extra-virgin olive oil
INSTRUCTIONS
Place parsley, garlic, oregano, vinegar, red pepper flakes, salt, and pepper (to taste) in the bowl of a food processor fitted with a blade attachment. Process until finely chopped, stopping and scraping down the sides of the bowl with a rubber spatula as needed, about 1 minute total.
With the motor running, add oil in a steady stream. Scrape down the sides of the bowl and pulse a few times to combine. Transfer sauce to an airtight container and refrigerate at least 2 hours or up to 1 day to allow the flavors to meld. Before serving, stir and season as needed. The chimichurri will keep in the refrigerator for up to 1 week.
I freeze 4 oz containers so I always have some handy!
anyone know anything about these ropes? http://www.rpmfitness.com/shop/product/speed-rope/
I need a new rope that doesn’t kink when I keep it in my bag- any recommendations?
Great rope, first used it at the Games 2 years ago. Got 92 unbroken Double Unders on my first try and Jacinto got like 70 unbroken on his first try. They can be expensive, I have seen them priced upwards of 50$ on some websites. Janessa picked one up on Amazon or eBay for like 13$ so make sure to shop around.
Thanks Iz!
I like the again faster rope. The revx rope. The wire is stiff unlike the rogue ropes.
3 rounds of
3 front squat@95
5 shoulder to oh@95
10 bar facing burpees
200 double unders
3 more rounds of
3 front squat@95
5 shoulder to oh@95
10 bar facing burpees
12:55
Not 100% yet but this was doable
3 Rounds of: 15 WallBall (20#)/1 Minute Double or Triple Under Practice -5 Minute Cap
Press- 10 Minutes To A Heavy Single (85#, OH has been suffering lately I guess)+ 2/2/2/2/2 @ 72# (Tempo: x/3/2=AFAP up/hold 3 seconds/2 seconds down); 60-90 Seconds Rest Between Efforts
3 RFT of: 50 Double Unders/15 Thruster (65) ; 90 Seconds Rest- 7:47 Rx
tried to work on HSPU after class since I haven’t done them (in a while) bc of my wrist and it was kinda a joke- I kept falling off the wall!
3 Rounds of: 15 WallBall (30#) Unbroken / 1 Minute of Triple Under Practice (6 reps) I fell off on these pretty bad
Press- 10 Minutes To A Heavy Single – 185#
+ 2/2/2/2/2 @ 145#
3 RFT of: 50 Double Unders/15 Thruster (95#)
Too much went wrong at this point. I adjusted my rope too long and my left hand acted up when I went for the thrusters. I was able to get thru 2 rounds but didn’t bother recording my time. I just made it a regular working day.
(DNF – again)
tried to work on HSPU after class since I haven’t done them (in a while) bc of my wrist and it was kinda a joke- I kept falling off the wall!
Reply
Hahaha
Glad you had chance to work on your HSPUs Too. 😛