Tuesday 18 June 2013

By 06/17/2013 wod

One of the best things about summer is that you can walk outside, get your bar- b- q going and start cooking something PALEO! During the summer in my house, our bar- b- q is going every lunch and dinner. Putting some sort of protein on the grill over and over again may get boring and redundant so I try and mix and make new marinades for steak, pork, chicken and fish. Recently I tried this one and loved it… give it a whirl.

IMG_0425[1]  

                     Mediterranean Marinated New York Sirloin
Ingredients
• 2 new york sirloins
• 3 tbsp 100% raw organic honey, melted
• 3 tbsp coconut aminos
• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 2 garlic cloves peeled
• 1/2 tsp black pepper
Instructions
1. Combine all the above ingredients except your steak in a blender, cover and blend well
2. Set 1/3 of the marinade to the side to use for basting when grilling your steak
3. Place your steaks in a ziploc bag and pour in remaining marinade, coat well and seal the ziploc bag
4. Make sure you mix the bag to ensure an even coating and then place the bag in the refrigerator for at least an hour but up to a day
5. Once ready to grill, remove steaks from refrigerator and allow them to come to room temperature for at least 30 minutes to you can ensure even cooking
6. Preheat your grill on high for at least 10 minutes, I like to leave my grill on high the whole time to get the best sear possible
7. Once grill is hot, place steaks on grill and close lid, grill 3-4 Minutes per side and baste the steaks once flipped
8. Don’t overcook the steaks, after the time is up, remove from the grill, place on a plate and cover with aluminum foil where the steak will continue to cook and leave covered for at least 10 minutes before slicing
9. This will allow the steaks to absorb all their juices back in and keep it nice and moist
10. Enjoy

Recipe and picture came from Civilized Caveman Cooking Creations.

-Mark

Testing Day 2

All Levels

EMOM for 5 min
2 Hang Squat Clean @ 70% (This is a warmup, should be smooth/easy.)

1RM High Bar Back Squat

Note: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.

CrossFit Games Open 12.1
AMRAP in 7 min of burpees

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