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.

15 comments:

  1. Swod: worked up to 115 5rm
    Metcon: 25:00 s/u's, #18 kb

    ReplyDelete
  2. SWOD: 65-75-85-95-105-125 X 5ea.

    METCON:

    5 Rounds:

    60 S/U
    15 KB right arm w/26#
    15 KB left arm w/26#
    23:00

    Craig had to yawn to add motivation to the workout, Dave wqas Dasve, what can I say.....

    ReplyDelete
  3. SWOD: 65-75-85-95-105-125 X 5ea.

    METCON:

    5 Rounds:

    60 S/U
    15 KB right arm w/26#
    15 KB left arm w/26#
    23:00

    Craig had to yawn to add motivation to the workout, Dave was Dave, what can I say.....

    spell check didn't work :-)

    ReplyDelete
  4. SWOD: 45,65,90,105,125, x5ea.

    METCON:
    5 rounds

    120 s/u
    15KB right arm 35lb
    15KB left arm 35Lb
    time 31:30

    Paul was right thanks Craig for the motivation it really help..... and yes Dave was Dave O brother... :)

    ReplyDelete
  5. Another crossfit football workout and I'm smoked.

    Rear box squats 1 round x 5 sets=135
    Strict press 1 round x 5 sets= 115
    10 to 1 count down sets of 63 Lb KB swings and a 40 yard sprint= 7:05
    Its good to be me :)

    ReplyDelete
  6. box squats 5x1@365
    shoulder press 5x1@200
    10 to 1 count down sets of 62 Lb KB swings and a 40 yard sprint= 4:27

    ReplyDelete
  7. nice info on the meat cuts!

    box squats 5x1@275
    shoulder press 5x1@115
    weighted pull ups 5x3@bodyweight,10,20,30,30
    10 to 1 count down sets of 62 Lb KB swings and a 40 yard sprint= 5:24

    ReplyDelete
  8. oh and weighted pullups 50lbs x 3

    ReplyDelete
  9. SWOD:
    Box Squats 5x1 @ 365
    Press 5x1 @ 200
    Pull Ups up to 40x3, and 50x2

    Metcon:
    10-9-8-7-6-5-4-3-2-1 62 lbs KB swing with a 40 yard sprint in between each set. 4:17.

    ReplyDelete
  10. SWOD: 95 lbs back squat

    WOD: 25:27 subbed singles for doubles, 18# kettlebell

    ReplyDelete
  11. SWOD 5x95,5x105,5x125,5x135,5x155
    MetCon: 30:06ish
    120 SU
    3x35,2x26
    Like Jack says which part of the cow is the Angus ? Off to Pismo Beach for 3 Days Yee HA!

    ReplyDelete
  12. SWOD: 135

    METCON: 33:55 3 rnds 2@26# kb and 1@18# kb single unders. Need to work on jumping rope.

    ReplyDelete
  13. Back Squats:(down slow,explode up) @135 lbs.
    Metcon: rx'd @19:39

    ReplyDelete
  14. SWOD : Back Squats: 5 sets of 5 @ 225 lbs (worked on form more than weight)

    Metcon: subbed single unders for double unders (120 singles) @ rx'd weight for a time of 26:00

    ReplyDelete
  15. SWOD: 105 back squate 5rm
    Metcon: 30:35 w/ 18lb KB
    *I think I'm one big blister! Hands and heel. OUCH!!!

    ReplyDelete