How to cook the perfect indoor steak.

Sunday, October 6, 2013

Track at 8am and Yoga at 8pm – Sign up HERE

 Mobility/Warm-up:

Partner style!
One rows 500 meters, the other holds bottom of squat, then switch!
One partner holds barbell rack stretch while the other performs 20 T-push-ups, then switch!
Practice movements and strategize!

Partner Conditioning:

 “The Don”

 For time:
66 Deadlifts, 110/75#
66 Box jump, 24/20in
66 Kettlebell swings, 53/35#
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55/35#
66 Wall ball shots, 20/14#
66 Burpees
66 Double-unders
-45 minute cap-

Notes:  Partner up and perform this with only one person working at a time, partition the reps however you want.

Cool down:

10 Wall extensions
Active hang
Cobra stretch

Ingredients:

1 grass fed steak such as a grass fed rib eye or NY strip (make sure to get one with some marbling)
1 Tbsp beef fat, pork fat or Palm Oil
Real Salt
Pepper

Directions:

• Coat the steak with real salt and pepper on both sides
• Turn your oven on to 400 to get it warmed up
• On the stove top, turn your burner on high and melt meat fat in this Cast Iron Skillet
• When the fat has melted and is sizzling, sear your steak on each side for one minute
• Then place the whole frying pan in the oven for three to 7 more minutes depending on your desired meat temperature
• Use your finger and touch the outside to figure out the temperature
• I always take it out before I think it is done, because you can’t go back!
• Rare: Red, cool to warm center and the meat will be soft and spongy: 3 minutes
• Medium rare: Red, warm center and the meat will have a springy firmness: 5 minutes
• Medium: Hot, pink center and the meat will be less springy than medium rare: 7 minutes
• Let the steak rest for 1-3 minutes after removing from the oven
• Enjoy with a side of Brussels sprouts or broccoli and baked sweet potato with grass fed butter such as the Kerrygold brand.