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.
Ingredients:
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
Preparation:
- 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
NOTE:
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.
