Paleo Beef Stew
Tue, Feb 21 2012 01:01
“You define your own life. Don’t let other people write your script.”
-Oprah Winfrey
Today's WOD:
By CrossFit Park City (Utah)
AMRAP in 7 minutes, of:
7 Pull-ups
14 Box Jumps (20")
Rest 3-minutes
AMRAP in 7 minutes, of:
7 Burpees
14 KB Swings (53/35 lbs.)
Easy to do Paleo Beef Stew!
Ingredients:
2 T Rendered Beef Fat
1 T Olive Oil
3 lbs. of Grass-fed Stewing Beef (A'ala Meat Market does this, just call ahead)
4 garlic cloves, minced
1 onion, chopped
2-3 celery stalks, chunked
3 bell peppers, chunked (I used: 1 red, 1 yellow, and 1 green)
5 medium carrots, peeled and chunked
4-5 small red potatoes, peeled and quartered
4 cups low sodium organic beef stock (sold at Whole Foods)
2 tomatoes diced
1 - 28oz can of Organic Diced Tomatoes (sold at Whole Foods)
Seasonings of your choice:
I used, sea salt, tons of freshly ground black pepper, lemon juice (for my beef), and chili pepper flakes.
Directions:
Marinate your beef: this is an important step!
If you bought your beef pre-cut into "stewing beef", then you are ready to marinate. If not, cut your beef into cubes (sirloin is a good cut for stew). Marinate your beef overnight for good flavor!
For my marinade, I used the juice of 1-lemon, plus sea salt, black pepper, paprika, and a little bit of cayenne pepper.
Brown your beef!
In a LARGE pot, on medium heat, add your rendered beef fat and olive oil. When the bottom of the pot is hot enough, put in a layer of your marinaded beef. Brown the beef, then place on a plate for later. Do this as many times as you need to (it is important that you only have one layer of beef, when you brown).
Time for the veggies!
In the remaining oils from browning your beef, add in the garlic, onions, and celery. When the onions start turning clear, then add in your bell peppers, carrots, and potatoes! Also add in more seasoning of your choice (i.e., black pepper and sea salt) Continue to stir your medley.
After about 3-minutes, add your beef stock and tomatoes, both the canned and fresh. Stir well. Then, add your browned beef and stir well.
Place the cover on your stew and let simmer (on low to medium heat) for about an hour, stirring occasionally and possibly adding more seasoning to taste (this is when I add some chili pepper flakes for a little kick).
Note: If your stew is not thick enough, just leave the cover off while it is simmering, so that some of the liquid evaporates. If your stew is too thick, just add more beef broth.
There is no right or wrong way to make stew, feel free to add or remove any of the veggies I used. The red potatoes are optional, too. I think of red/white potatoes like I do white rice: consume in moderation, which means NOT everyday, but more like once a week. Also, the great thing about a big pot of stew, there is always leftovers and tastes even better the next day.
Yesterday's WOD Board:
Comments (3)
Like Mother, Like Son!
Mon, Feb 20 2012 12:13
"To be thrown upon one's own resources, is to be cast in the very lap of fortune."
-Benjamin Franklin
Above: "When I grow up I want to be just like my mom!"
Today's WOD:
15-minutes to build a 1-RM Front Squat.
For time:
100 Double-Under (buy-in)
21-15-9 rep rounds, of:
A. Barbell Movement
B. Body Weight Movement
Noon Class: A. Overhead Squats (135/95 lbs.), B. Bar-Facing Burpees
5:00pm Class: A. Power Cleans (185/125 lbs.), B. Box Jumps (30"/24")
6:00pm Class: A. Deadlifts (275/185 lbs.), B. Toes to Bar
Saturday's WOD Board:
Comments (6)
Frankie's Farewell BBQ: Sunday from 2-6pm!
Sat, Feb 18 2012 09:22
"It is a good rule in life never to apologize. The right sort of people do not want apologies, and the wrong sort take a mean advantage of them."
-P.G. Wodehouse
Above: Frankie shows me his version of a modified Burpee! Love it! What I don't love is that he will be leaving the islands in less than 2 weeks. So, during his last weekend on the islands, Frankie is hosting a Paleo BBQ! He has invited all of the 808ers to his Farewell Paleo BBQ at Barbers Point, Sunday, February 19th from 2-6pm at Pavilion #1807. See you there and remember only Paleo foods!
Today's WOD:
Deadlifts, 4 sets of 8 reps
"Helen"
3 rounds for time, of:
400m Run
21 KB Swings
12 Pull-ups
Changes to our President's Day Holiday Schedule:
Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!
Noon: Sydney, Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana
5pm: Lori, Mark, Kim, Shanelle, Ken, Brie, Mary, Peggy, Shay, and Frankie
6pm: Caley, Jeff Mata, Janelle, Jackie, Zachy, Debbie, Bush, Ryan W., and Pete
Yesterday's WOD Board:
Comments (11)
Changes to Monday's Holiday Schedule: Noon, 5pm and 6pm only!
Fri, Feb 17 2012 12:43
"There is no passion to be found playing small - in settling for a life that is less than the one you are capable of living."
-Nelson Mandela
Above: Here is K-Star's Day 3/3 for the Squat Therapy through Mobility segment on Mobility WOD. Many of you have been taken through the first 2 progressions in the 3-part series this past week, and many of you saw dramatic improvement to your squat form as well as pain relief from some nagging imperfections. All the mobility drills we show/teach you should be done on your own time as well. Don't just rely on class for mobility, if you want to be better, then get it done!
Today's WOD:
15-minutes to find a heavy Power Clean.
21-15-9 rep rounds for time, of:
Power Clean (115/75 lbs.)
Thruster (115/75 lbs.)*
*No dropping barbells from overhead.
50-day Paleo Challenge Participants:
The 50-day Paleo Challenge runs from Wednesday, February 15th to Wednesday, April 4th! Please post in the comments section on our blog the things you eat throughout the day, be as detailed as possible. This way, Coach Josh and myself can make comments on what you are all eating. Last challenge Mark and Jackie won prizes for posting the most meals on our blog. Mark won a CrossFit 808 duffle bag and Jackie won a pair of Reebok shorts!
Coach Elyse, Coach Kyla, Rome, Sharnell, Kurt, Jamie Shimamoto, Rachel Lai, Shanelle, Janet, Dennis, Lauren, Ryan Phillips, Laura, Jaimie, Brie, Kirsten, Kehau, Peedi, Marsha, Zachy, Jade, Jenna, Jeff Mata, Jeff Chang, Chris Bushaw, Jackie, Nicole, Kim, Shelley, Donna, Jamie, Jeff King, Christine, Brady, Val, Jon, Maila, Kawehi, Mana, Noe, and Janelle.
Changes to our President's Day Holiday Schedule:
Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 5pm, and 6pm ONLY (this is subject to change depending on class sizes). Good luck to all of our athletes running in the Great Aloha Run!
Noon: Amber, Ryan Phillips, Peedi, Marsha, Jade, Jenna, Laura, Kawehi, and Mana
5pm: Lori, Mark, Kim, Shanelle, and Ken
6pm: Caley, Jeff Mata, Janelle, Jackie, and Zachy
Yesterday's WOD Board:
Comments (14)
The Paleo Summit: A Free Online Event!
Thu, Feb 16 2012 09:56
“Healthy aging is mainly the result of how we “communicate” with our genes—through our diet, our lifestyle and the environment we bathe them in.”
-Dr. Frank Lipman
 |
| Above: Don't miss the Paleo Summit. This Summit is completely free and online. For 8 Days, You Will Learn the FACTS about All Things Paleo from the Best of the Best Experts I Could Find — for FREE! Go to the website and register, today, especially if you are doing the 50-day Paleo Challenge. Thanks, Dustin, for the heads up on this awesome event! |
8 rounds, each for time:
10 Burpees
15 Alternating Jumping Lunges
20 Double-Unders
100m Run
Rest 90-seconds
Yesterday's WOD Board:
Comments (26)
RESPECT YOUR BOX!
Wed, Feb 15 2012 01:11
"Without feelings of respect, what is there to distinguish men from beasts?"
-Confucius
Above: RESPECT your box! I am not your maid, PLEASE clean up after yourself and your children.
Today's WOD:
Back Squat 3-3-3-3-3-3-3
For time:
20 Back Squats (225/155 lbs.)
40 Toes to Bar
60 KB Swings (70/53 lbs.)
READ, IT IS A VERY IMPORTANT MESSAGE FROM COACH ELYSE:
Do you know our box rules? Have you ever took the time to actually read the very large poster hanging in the front of the gym? If your answer is NO, then you'd better memorize it TODAY!
I am normally pretty lenient and as Coach Kyla says, "nice" about the disrespect for the gym that goes on. But, today I'm at my boiling point. Not only did I step in gum as I walked into the gym this morning (why in the world are you even chewing gum?), but I was greeted by to 2 birds inside the enterance of the box, snacking on what looked like reminisce of cereal on the gym floor (RULE #8)! Then, I walk in further to see CHALK every-freakin-where (RULE #4) and dirt/grass chunks all over the place. Steam is coming out of my ears at this point! Then I find empty water bottles all over the place: in the box where our dry-erase pens go, all over the counter, and even by the Wall Ball shelves!
I love you all very much and I know you love being apart of CrossFit 808, but some of you need to learn a little respect for your gym, and moreover, me! I was supposed to come in this morning and hit my first workout of the day, but instead, I had to vacuum the food and chalk mess, clean the bathroom, clean up everyone water bottles and remove the gum off of my shoes. Now, I am not only pissed off, but disappointed in the disrespectfulness of my members.
So, like any good parent would do if their child misbehaves, there are consequences. First of all, chalk will no longer be a privilege of yours until the end of the month or when I feel you guys understand what I am saying. If I catch anyone walking into our box with shoes they just wore on a muddy hike, the entire class will warm-up with 100 Burpees. If I have to clean up the mezzanine because there it is a disaster and toys/food are all over the place the entire class will just run for their workout of the day. Furthermore, if plastic water bottles are left anywhere besides the recycling bin, I will no longer sell water at the gym and you guys will have to bring your own water in. Please be more respectful of the box and your coaches. As much as we love you, we are not your maids and should not have to pick up after you.
With only love,
Coach Elyse
Yesterday's WOD Board:
Will be posted soon.
Comments (1)
Holiday Schedule for President's Day!
Tue, Feb 14 2012 01:34
"Truth is the secret of eloquence and virtue, the basis of moral authority; it is the highest summit of art and of life."
-Henri Frederic Amiel
Today's WOD:
For time:
2000 M Row
50 Wall Balls (20/14 lbs. to 10')
1000 M Row
35 Wall Balls
500 M Row
20 Wall Balls
Holiday Schedule for President's Day, Monday, February 20th!
 |
| G.A.R. 2011 - Team CF 808 |
Since the Great Aloha Run is taking place on Monday and Nimitz will be closed till after the race passes (around 9:00-9:45am), we will only be having a modified schedule: Noon, 4pm, 5pm, and 6pm ONLY. Please RSVP on the blog or our Facebook page, so we know how many athletes to expect for each class. If you are planning to run in the Great Aloha Run (G.A.R.), please take the afternoon off and do not try to come in and WOD.
Here's some tips for traffic on race day (you can also visit the Great Aloha Run website for more information):
Ewa-bound traffic to Downtown will be diverted onto South Street and from there use South Beretania Street to Punchbowl Street to get onto the freeway. Traffic on the elevated portion of the freeway should be light. Avoid using the Middle Street and Dillingham Boulevard intersection, as delays on these streets may result from the closure of the Middle Street Interchange.
50-day Paleo Challenge starts tomorrow: Healing from the INSIDE out!
Here are a few Paleo resources that you can use for inspiration on what to make for meals!
Everyday Paleo: http://everydaypaleo.com/
Paleo Mama: http://paleomama.com/
Paleo Plan: http://www.paleoplan.com/recipes/
The anticipation is over - starting tomorrow if you put your name down, you will be in for the 50-day challenge! There is no buy-in for this challenge but you do need to let us know if you are participating, so we can hold you accountable. Many of you have already attended Coach Josh's lecture, but if you haven't we will probably hold one later this week (stay tuned for date and time). For now, just ask Coach Elyse for the CrossFit 808 Paleo packets if you don't have copies! Before you begin your cleansing from the inside out, take a before picture. Trust me, you'll thank me later!
Yesterday's WOD Board:
Comments (3)
Olympic Lifting Clinic Level 2!
Mon, Feb 13 2012 03:16
"Each day I live, I want to be
A day to give the best of me
I'm only one, but not alone
My finest day is yet unknown
I broke my heart for every gain
To taste the sweet, I faced the pain
I rise and fall, yet through it all
This much remains
I want one moment in time
When I'm more than I thought I could be
When all of my dreams are a heart beat away
And the answers are all up to me
Give me one moment in time
When I'm racing with destiny
Then in that one moment of time
I will feel, I will feel eternity"
-Rest in Peace, Whitney Houston (lyrics from the song, One Moment in Time)
 |
| Above: Snapshot of the Level 2 Oly Clinic that started this past weekend! The participants broke down the Power Snatch as well as learned some awesome Olympic Lifting drills like the Snatch Balance and Snatch Push Press. |
Skills Set, 3 rounds not for time:
4-6 Wall Climbs
Max L-sit Hold
1-2 Rope Climbs
21-15-9 rep rounds for time, of:
Power Snatch (75/55 lbs.)
Chest to Bar Pull-ups
Regional Styled Box Jumps (24"/20")
The CrossFit 808 ELEMENTS Program:
We are now offering both a morning and evening class time! Next 4-week program begins tomorrow, Valentine's Day! For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am or 7:00pm (PM Class is now FULL). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE.
Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.
Saturday's WOD Board:
Big Island and Canada in the house!
Sat, Feb 11 2012 06:31
"Millions saw the apple fall, but Newton was the one who asked why."
-Bernard Baruch
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| Above: Lauren (CrossFit All-Star), Amy (CrossFit Vancouver), and Dan (CrossFit Vancouver) stopped by, today, for a workout! Amy and Dan both went RX on today's WOD with 45 Muscle-ups. Awesome job to all of our athletes today! Have a great rest day tomorrow, prepare for the week ahead. |
Muscle-up Technique and Progressions
5 rounds for time, of:
800m Run
9 Muscle-ups
Shoulder Range of Motion!
Fri, Feb 10 2012 12:15
"You cannot dream yourself into a character; you must hammer and forge yourself one."
-Henry David Thoreau
Above: Mobility WOD a blog by Kelly Starrett, DPT
Not only is he one of my favorite persons, but he's so freakin' smart! If you've got time to burn or need something to keep you entertained at work, watch his mobility videos. You'll learn so much about your body and the way we should move!
Today's WOD:
5 rounds for time, of:
600m Run
15 Squat Clean Thrusters (95/65 lbs.)
The CrossFit 808 ELEMENTS Program:
We are now offering both a morning and evening class time! Next 4-week program begins on Valentine's Day! For any NEW or interested athletes, successful completion of the Elements program is required in order to participate in our regular CrossFit classes. The cost of the 4 week program is $155 (cash or check only, please). Elements classes occur on Tuesdays, Wednesdays, and Fridays at either 7:30am or 7:00pm (PM Class is now FULL). The Elements program re-cycles every 5 to 6 weeks (the next one starts on Tuesday, February 14th). Please reserve your spot in the next Elements program by emailing us at info@808crossfit.com and put in the subject line: AM ELEMENTS ATHLETE.
Don't forget to sign-up for the CrossFit Games Open and compete with your box: CrossFit 808.
Yesterday's WOD Board:
