Thursday 7.08.10

Chuck: Cuts here include mock tender roast, boneless arm pot roast, chuck steak.
Brisket: The brisket cut of meat is from this location.
Shank: Shank crosscut meat is from this location.
Rib: Cuts from this area include the rib eye roast, rib roast and rib eye steak.
Plate: Cuts from this area include the flank steak and skirt steak.
Short Loin: Cuts from this area include the tenderloin roast, top loin steak and T-Bone steak.
Flank: Cuts from this area include the flank steak and skirt steak.
Sirloin: Cuts from this area include the top sirloin steak and sirloin roast.
Tenderloin: Cuts from this area include fillet mignon and tenderloin roast.
Bottom Sirloin: Cuts from this area include the bottom sirloin steak.
Round: Cuts are top round roast, bottom round roast, tri-tip and round steak.
Shank: Shank crosscut meat is cut from this location.

Eating right begins by knowing what it is you are eating. Have you ever eaten beef at a restaurant and then thought, "That was a really good piece of beef, I wonder why it isn't that good all the time." The reason is you probably got a better grade cut than you thought. The USDA inspects and sorts all beef sold in the U.S. into 3 grades:

-USDA Prime (2% of all Beef sold) Very expensive restaurants buy most of this and charge very high prices.
-USDA Choice (about 20% of all Beef sold) Expensive restaurants serve this and it is almost as good as prime, but more affordable.
-USDA Select - Sold in most grocery stores and served at most restaurants. Okay, but nowhere near as tasty and tender as choice or prime.

Places like Sam's Club and Mexican Meat Markets generally provided USDA Choice beef at a decent price. For me the taste and the nutrition value makes the extra money spent worth it.

SWOD: Back Squat 5-5-5-5-5

Metcon: Five rounds for time of:
30 Double Unders
15 Kettlebell Snatch (rt hand) (35/ 26 lbs)
15 Kettlebell Snatch (lt hand)

For the SWOD, try to increase weight on all 5 set of 5 reps. This may mean you won't hit a 5 RM because of the amount of reps you are loading on your body. Don't sacrifice poor form for more weight, go below parallel.

For the metcon, substitute 4 single under jumps if you can't do a double under. If you can string one or two double unders together, try to stick with that for the entire round. KB Snatches are Full squats on each rep. The prescribed weights are set above, but challenge yourself to go a little heavier if you can.

Post weights and times to comments.