Monday 100125

For total load:

Deadlift 1 – 10 – 1 – 20 – 1 – 30 reps

Post total load (all six) to comments.


The Verve gang at the 2009 Regional Qualifiers, held at FRCF

More goodies from the Godinez kitchen.  Check the fuel page often to stay updated on yummy recipes.  Have a recipe of your own?  Send it to us, with a photo and we'll feature it here.

Meet my new friend Rosemary, pan-seared steak


So this recipe can work for pretty much any cut of beef that you buy and is awesome!  You can cook a pound or more and keep it for steak salads, with steamed veggies, or steak and eggs in the morning.  It's totally paleo and can be zoned according to your blocks, 1oz = 1P.

Your favorite cut of beef (round tip, top round etc..)
2 Tbl of rosemary
2 tsp of black pepper
1 Tbl of olive oil
2 cloves of garlic


  • Mince garlic cloves and mix with pepper and rosemary, add 2 tsp of the olive oil.
  • Rub mix on the beef and marinate for 15 minutes in the fridge
  • Pre-heat oven to 350 F
  • Heat a cast iron pan or Dutch oven with the remaining olive oil on high
  • Add the beef and sear both sides for 3 minutes
  • Place cast iron pan or dutch-oven in the oven for 20 minutes; flip the meat at 10 minutes.
  • Enjoy

Cast iron pans and Dutch ovens are intended to be used on the stove-top and oven.  If you do not have one of these, sear the meat with a frying pan.  Then place the meat in a casserole dish (Pyrex dish) that is intended for the oven.


  1. Matt :

    Vail anyone? Leaving at 8am if interested. Call me.

  2. derek :

    today’s wod was brutal! got a pr for 1 rep max and did great on the set of ten and second 1 rep max, then it was all downhill from there! Defiantly showed me where my weakness is, that is a good thing, now I can hit it hard!Alway fun working out with triple A (Alan and Anna)Clinton is really tearing it up lately, and Luke awesome job coaching as always! I am still beat from this wod!

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