Tuesday 110628

Three rounds for time:

15 Toes To Bar
30 Dumbell Hang Power Cleans 40# (25#)
3 Rope Climbs

Post time to comments.
Zink setting the pace

I have been raving about the paleo diet to the guys at the firehouse.  It has been received very well by my crew and other crews.  Some of the guys have seen significant difference in how they look and feel!  One of the firefighters made a recipe that I thought would be great for our fuel page.  

Carne Asada Firehouse style
12oz of flank steak (12P)

2 lemons juiced
2 limes juiced
2 oranges juiced
4 cloves of garlic chopped
4 chipotle peppers chopped
1 Tbl of chili powder
1 Tbl of paprika
1 Tbl of pepper
1 bunch of cilantro finely chopped
1/2cup of olive oil

2 Bell peppers (4C)
1 Onions (2C)

A box of Organic spring salad mix 6oz = 1C
Salsa 1/2cup = 1C
Avocados 1Tbl = 1F

Add the steak to the marinade ensuring all of the meat gets covered and let it marinate for 2 hours. 
Carne veggies

Slice the veggies and season with the a little bit of the same spices used in the marinade and set aside.  Pre-heat the grill to high place the steak on the grill and cook for 8 minutes on each side.  Saute the veggies with some olive oil.  Take the meat off the grill and place on the cutting board.  Be warned, the steak will be a little juicy–let it rest 5 min to redistribute–YUM.  Cut the steak against the grain to make it more tender.  Make a bed of spring mix salad and place 3oz of steak, 1cup of veggies over the salad.  Finish your Carbs with salsa and your fats with 3Tbl of avocado.
Disfrutar! (Enjoy!) 


  1. looks amazing! will be making this dish soon.

  2. bill :

    you cant go wrong with steak and avocado. When i take meat off the grill i wrap it in tin foil for about 15min, this is called letting it “rest”, its very important with ribs/hot wings. Im also thankful we dont have to do squat cleans with those dumbells

  3. Ali Nichols :

    Bill – I look forward to your posts everyday:) You crack me up!
    Awesome class today Emm!!

  4. David S :

    15:01 RX

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