A Recipe from Paleo Chef Rachel

Make sure to reserve your spot for the Paleo Cooking Class with Chef Rachel April 30th at  CrossFit Scottsdale from 6pm-9pm.  Paleo Challenge Participants get 3 bonus points! Here is one of her recipes to get you started:

Steak with Cumin & Mustard Rub      

Prep: 10 minutes/ Cooking: 8 to 25 minutes/Yield: 4-6 servings

This is my favorite way to season and cook steak. It combines three great spices that add immense flavor and antioxidants. I like to leave any visible fat on the steaks. It adds moisture, particularly with lean cuts of meat. (The fat in beef is preferable, from a health standpoint, to the fat in vegetable oils.) I round out the meal with cooked leafy greens or a crisp green salad with a side of fresh fruit.

For a smaller piece of meat, reduce seasonings and cooking time as needed. I used an 8-ounce buffalo steak, which took only about 2 or 3 minutes per side to come out rare.

Press Test: To test meat, hang your hand by your side. Rare meat will feel flaccid, like the web between your thumb and forefinger. Make a a loose fist and press again; that’s medium-rare. Make a tight fist and press into the web; that’s what well-done (really overdone) feels like.

Ingredients:

1 1/2 pounds boneless or 2 pounds bone-in beef or bison/buffalo steak (at least 1-inch thick): sirloin, tenderloin, fillet, NY strip, top loin, round tip, flank, London Broil, rib-eye, T-bone, porterhouse, club or sandwich steak, or other cut        

1 to 1 tablespoon melted avocado oil, or extra-virgin olive oil

1 teaspoon ground black pepper, or to taste

1 teaspoon finely ground unrefined sea salt, or to taste, optional

1 to 2 tablespoon ground cumin, or as needed to coat

1 to 2 tablespoons ground dry mustard (powder), or as needed to coat

1.   Preheat a medium-hot gas grill or preheat broiler. If using broiler, position a broiling rack 2 to 3 inches from heat source for 3/4-inch thick steaks, 3 to 4 inches for 1- to 1 1/2-inch thick steaks, 4 to 6 inches for 1 1/2- to 2-inch thick steaks.

2.   Pat steaks dry, then rub with olive or avocado oil. Lightly sprinkle both sides with sea salt and pepper; rub seasonings in with the back of a spoon. Liberally sprinkle one side with cumin and rub in with the back of a spoon. Turn and repeat with mustard on the second side. If time permits, let meat rest at room temperature for 30 minutes, or cover loosely with parchment and refrigerate for several hours or overnight.

3.   If using an electric oven or toaster oven, add 1/4 cup water to the bottom of the broiler pan (elevate the meat on the tray above). The liquid should not touch the bottom of the meat rack. During cooking, leave the door of an electric oven ajar. If grilling, place meat on hot grill.

4.  Grill or broil steaks, turning them after the halfway point. To test for doneness, make a small slit in the steak and check the center. The interior should be slighlty less done than desired; the steaks will continue cooking after you remove them from the heat.

CrossFit doesn't look like your traditional gym workout

There are no ‘3 Sets of 8.’ Not a single ‘triceps kickback’ to be found. And while we have lots of novel exercises to ‘work your core’ and ‘improve your stability,’ we prefer to teach you to move better in your own skin than stand you on a blue-pimple novelty and watch you quiver.

We make big claims: that we create an elite level of fitness. That we get you places you’ve never, ever, ever been before. That their workout is our warmup. To back those claims up, we have to do movements that are efficient, challenging, and get you far more bang for your buck than a selectorized machine ever could.

A clean and jerk, for instance: once a staple of the workout crowd, and a fundamental lift for improving your grocery-carrying and storage, is banned from nearly every ‘fitness club.’ For all the wrong reasons, too: it requires coaching, chalk, and the occasional drop of a barbell from overhead. Knowledge plus cleanup plus noise? Not an option if your teenage ‘personal trainers’ have to learn it all in a two-day course.

But a clean and jerk is a big lift, requiring a lot of energy. From a purely mathematical standpoint, it’s four times as challenging as a bench press. If it seems scary, it’s only because you haven’t seen it around much – or have you? Lifting your bike onto your roof racks – that’s a clean and jerk. Storing your Christmas lights on the top shelf – that’s a clean and jerk. Doing it in the gym first just makes you break fewer bulbs. And fewer backs.

That’s right: contrary, maybe, to what you’ve been told, this stuff prevents injuries. The strongest, safest backs in the world belong to powerlifters, NOT bed-resters. Knee injuries are typically the result of misuse, imbalanced use (the knee extension machine, anyone?) or non-use. Deadlifts don’t hurt your back – given the right chance, they’ll save it. Ask around: chiropractors, physiotherapists, and doctors send patients to us. We modify our methods for the injured, yes. But they’re on the same road as our competitive CrossFitters, albeit a different starting line.

We choose to exercise in boxes. While exercisers from the 1920’s,1930’s,1940’s, and 1950’s would feel right at home, the modern machine-indoctrinated fitness pursuer will struggle to comprehend our methods. At least, at first. Slowly, they’ll recognize little glimmers of sameness. “Hey, I did that as a kid!” “We do squats at my gym…but we don’t go that low.” “I’ve seen this on TV, but I never thought I could do it….”

Our workouts are short, but tough. But you’ll want more. After a month, you’ll find yourself checking our website on a daily basis, and joke about ‘drinking the Kool-Aid.’ After three months, you’ll start breaking your own personal bests and bringing your friends. We’ve grown because CrossFit is amazing, our community is incredible and you get results…not because we have a special limited-time offer on our membership.

Now, there’s no denying that for most people, once they’ve been immersed in CrossFit, they can’t ever go back to average. It tattoos you. And once you’ve offered up your fresh, pink skin to the prick of the needle, its mark is indelible. You can’t undo CrossFit; once you’ve been painted, you can’t go back to beige.

There’s joy in sweat. There’s family in common discomfort. There’s a chemical addiction that comes from challenging yourself this way. There’s pleasure in learning new stuff every single time you’re in the gym. That’s what CrossFit is: sweat+community+knowledge. Call it what you like.

Thank you CrossFit Affiliate site and CrossFit Catalyst for a great post.

"OORAH"

*ALL BURPEES THIS WEEK WILL BE DONE WITH FULL PUSH UPS

Warm

400x Meter run
10x Chest to bar Pull ups
10x Hand stand push ups
3x Rounds

STRETCH

WOD (RX #95/65)
21x Push Press
1x Burpee
15x PP
5x Burpee
10x PP
10x Burpee
5x PP
15x Burpee
1x PP
1x Burpee

“Failure will never overtake me if my determination to succeed is strong enough.”  ~ Og Mandino

Brownies at CrossFit Scottsdale

No worries Paleo Participants, the Brownies of Girl Scout troop 1578.

CrossFit Scottsdale was proud to welcome Girl Scout Troop 1578 of Cheyenne Elementary on Friday to help them earn their Heathly Habits Try-It.  Twelve browines went through a CrossFit Scottsdale Kids class and the importance of functional movement and effective excersise.  We then went over nutrition basics and how to ensure the right amounts of protein, colorful fruits and veggies and healthy fat at each meal.  It was a pleasure share what we do at CrossFit Scottsdale with such a great organization like Girl Scouts and to help impart healthy habits onto the next generation.  Troop 1578, you are strong and beautiful and will do amazing things, thank you for letting me spend the day with you.

Coach Tiffany

The harder you work, the harder it is to surrender.

— Vince Lombardi

Pat Tillman Results

Congratulations to all 19,684 finishers in this years Pat Tillman Run. A special shout out to all of Team CFS. Once again you guys ROCKED the house. “Those guys are crazy” I heard a few times this morning. My Crossfit KIDS Dave & Paxton finished in one hour and my girl Alison finished her 1st race ever!

When we arrived back at the box the 9am class was finishing off the “42” and gave us a huge welcome that made  us feel like Gladiators. So for a few demented individuals who enjoy long runs carrying heavie loads and PAIN we decided to join the 10am class and … “Oorah” The 1st times are todays, the 2nd are last years and the 3rd is todays “42”. Enjoy your weekend and get ready for what’s next… Coach

WARRIORS:
Luke carrying  #80 sand bag 52:48/27:45/21:15
Nathan carrying  #80 sand bag 1:00:30/     /23:18
Jeremy carrying #40 sand bag 50:27/     /36:55
Aaron carrying #40 sand bag 45:48
Peter wearing #20 vest 37:22
Dwight wearing #20 vest 38:52
Branson wearing #20 vest 41:11/     /28:11
Melissa wearing #10 lb vest 37:36/     /20:01
Matt pushing #200 man in a wealchair 43:08
Sara pushing Charlie in the stroller 47:59

RUNNERS:
Alison Nocks 2:20:10
Kristy Coup 38:15/39:01
Brian Coup 44:25
Bob Hisle 35:54
Chris Hisle 34:13
Erin Harkey 32:52
Scott Harkey 40:56
Sonya Quiz 44:30/39:01
Steve Quiz 31:39/33:04
Ted Sweeney 32:30
Jane Borman38:49
Roar 33:33
Chris Culiver 1:06:43
Hallie Flood Culiver 1:06:43
Lindsay Bartlett 36:27
Jeff Zuhl 58:00/56:25
Ashley Peck 37:29
Dani Maudri 47:00
Patty Negro 46:59
Chris Tousley (Pops) 45:14
David Tousley 1:01:19
Paxton Tousley 1:01:19
Tiffany Divelbiss 39:29/40:19
Skip Divelbiss 45:24
Kaufman 38:52
Paul 29:27
Lisa 42:26
Roger 32:27
Shawna 42:44
Julie 42:52

If I missed anyone please email me your time.
 Luke@CrossFitScottsdale.com

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