Mobility WOD


Clean and Jerk 1-1-1-1-1
Front Squat 1-1-1-1-1

Post loads to comments.

I’ve posted this video before – it’s great technique from an 8 year old Chinese lifter. He’s got really solid technique top to bottom, and be sure to watch his elbows move up and around the bar. Once he gets in the bottom of the squat, he drives his elbows up as he stands (which in turn keeps his torso upright) – this is proper technique for the front squat too.

Celebrate your St. Patrick’s Day with beer and this dish!

Beef and Irish Stout Stew

2 pounds lean beef stew meat, cut into 1-inch cubes
3 tablespoons vegetable oil, divided
2 tablespoons all-purpose flour
1 pinch salt and ground black pepper to taste
1 pinch cayenne pepper
2 large onions, chopped
1 clove garlic, crushed
2 tablespoons tomato paste
1 1/2 cups Irish stout beer (such as GuinnessĀ®)
2 cups chopped carrot
1 sprig fresh thyme
1 tablespoon chopped fresh parsley for garnish


1. Toss the beef cubes with 1 tablespoon of vegetable oil. In a separate bowl, stir together the flour, salt, pepper, and cayenne pepper. Dredge the beef in this to coat.

2. Heat the remaining oil in a deep skillet or Dutch oven over medium-high heat. Add the beef, and brown on all sides. Add the onions, and garlic. Stir the tomato paste into a small amount of water to dilute; pour into the pan and stir to blend. Reduce the heat to medium, cover, and cook for 5 minutes.

3. Pour 1/2 cup of the beer into the pan, and as it begins to boil, scrape any bits of food from the bottom of the pan with a wooden spoon. This adds a lot of flavor to the broth. Pour in the rest of the beer, and add the carrots and thyme. Cover, reduce heat to low, and simmer for 2 to 3 hours, stirring occasionally. Taste and adjust seasoning before serving. Garnish with chopped parsley.

Thursday WOD, March 17, 2011

8 thoughts on “Thursday WOD, March 17, 2011

  • March 17, 2011 at 6:16 am

    C&J – 175#
    FS – 265#

    I hate that 8 year old.

  • March 17, 2011 at 8:51 am

    I did Wednesday challenge (did mu not pu-dip)
    21:00 RX jeez……. This humbled the heck out of me.
    I hate crossfit and I hate all of you. I’m never coming back, NEVER!

  • March 17, 2011 at 9:00 am

    Still in Sun Valley worked out at Crossfit 5B

    3 rounds for time:
    500 m row
    25 KB Swings (1 1/14 pod)
    12 burpees

    The warm up was 5 rounds:
    150 m row
    5 pull ups
    5 squats
    5 burpees
    15 double unders or 4 to 1 sub
    15 kb swings
    At slow pace

  • March 17, 2011 at 12:18 pm

    Since you aren’t coming back can I have your Boombox?

    Mark how slow is slow? Why didn’t they just cut the rounds to 2 and make you go fast?

  • March 17, 2011 at 2:10 pm

    C&J – 200
    FS – 235 or 245 (not sure)

    Yesterdays WOD – 12:34 (I think) – Pull Ups and Dips

  • March 17, 2011 at 2:12 pm

    Angelo’s has green beer and a bag piper tonight. It is my annual tradition. Come join in on the fun!

    He usually rolls in at 6:00, but I will be there schooner than that!

  • March 17, 2011 at 5:36 pm

    17:25 as Rx on the nasty girls.

  • March 18, 2011 at 9:47 am

    Nice pic Ryan! : ) Great minds…

Comments are closed.