Tran and Steamer and their Bear Chase medals

Big congrats to Steamer and Tranimal on completing the Bear Chase Half Marathon this past weekend. It's a testament to the power of CrossFit training, as neither one particularly trained for the event. Both were able to power through based on the well rounded fitness and mental strength that we develop every workout, every day. It's almost like this stuff works!

Competitions Coming Up: Oct 13th at CrossFit LoDo, the LoDo Open will pit athletes against each other using percentages of body weight to determine the exercises. Tran is competing, should be interesting.

That same weekend, Oct 13th-14th: Colorado Masters Open at Front Range Crossfit. These guys run the best competitions in town, and Scott will be competing for his first time in a Masters event. Look for him to place well.


Whole Life Challenge thought for the day: What if I can't win? What if I can't even do well?

What does it mean to do well in this contest? Does it mean winning? Placing in the top ten? Does it even have anything to do with your score or your results?

I don't think so. I'd like to think that the definition of "doing well" in this contest should be more along the lines of "having an interesting learning experience". If you put some effort into this thing, you will learn about yourself. Probably a lot. For me, it's a lot about discipline and will power and making myself do my mobility, even if it's 10pm and I have been at work since 6am. I just have to do it. For the next person, it might be about their sugar craving demon. Somebody else might begin to see how they use food to cheer themselves up. It's all gravy - whatever you learn about yourself is progress towards health and happiness. And that's what I'd call "doing well". So keep at it - even if you aren't going to win, or even get a good score. The juice is in the squeeze here, and you will benefit proportionately to the effort you extend. Don't worry about the points or the scoreboard or anything else. Focus on following the rules and see what you learn about yourself.

And, check out this site if you want to be reminded of what you COULD be eating.

WOD for 121003:

Strength- Front Squat 5@60%, 5@65%, 5@70%, 5@80% -then- 50 Double Unders 50 Wall Balls 40 Double Unders 40 Wall Balls 30 Double Unders 30 Wall Balls 20 Double Unders 20 Wall Balls 10 Double Unders 10 Wall Balls

Craving Asian food?  AND a hot, hearty meal? Check out this Vietnamese Beef Stew from Nom Nom Paleo:

  • 2 ½ pound grass fed brisket, trimmed, and cut into 1 ½ inch chunks
  • 1 large stalk lemongrass, trimmed of loose leaves, cut into 3-inch lengths, and bruised with a heavy object (e.g. ramekin, broad side of kitchen knife)
  • 3 tablespoons of Red Boat or other Paleo-friendly fish sauce
  • 1 ½ teaspoons of Madras curry powder (or five-spice powder)
  • 2 ½ tablespoons peeled and microplaned fresh ginger
  • 2 tablespoons of applesauce
  • 1 bay leaf
  • 3 tablespoons of lard
  • 1 yellow onion, finely chopped
  • 1 (14-ounce) can of diced tomatoes, drained and crushed by hand
  • 2 star anise
  • 3 cups water
  • 1 pound carrots, peeled and chopped into 1-inch pieces
  • Kosher salt
  • ¼ cup chopped fresh cilantro
  1. Preheat oven to 300 F. Toss the beef, lemongrass, fish sauce, curry powder, ginger, applesauce, and bay leaf into a large bowl and mix everything well. Let the meat marinate for about 30 minutes.
  1. Heat the lard in a large Dutch oven over medium-high heat and sear the beef in batches until they’re nice and browned all over. Place the seared beef on a new plate and reserve the lemon grass and bay leaf from the marinade.
  1. Lower the heat to medium-low and toss in the onions and cook them until they’re softened. Then, toss in the tomatoes. Salt to taste and stir to combine. Put on the lid and simmer the sauce for 12-14 minutes until a paste forms.
  1. Once the paste is formed, add in the beef, lemongrass, bay leaf, and star anise. Raise the heat to medium and stir occasionally for 5 minutes.
  1. Next, add the water and carrots to the pot, raise the heat to high, and bring the stew up to a boil. Cover the Dutch oven with the lid and place it in the oven for about 2 ½ hours or until the brisket is tender.
  1. De-fat the stew. Taste for seasoning and then plate the stew after removing the lemon grass, bay leaf, and star anise. Serve it topped with some freshly-chopped cilantro. Alternatively, transfer it to a storage container – it can be stored in the fridge for a couple of days. To reheat, just dump it in a pot and bring it back up to a simmer.

(Serves 6-8 people)

Mobility WOD Episode 41: