15 min per Round:
63-45-27 Burpee Box Jump Overs 20"
21-15-9 Muscle Ups
-5 min break-
21-18-15-12-9-6-3
AKBS @53#
2x Front Squat 35#
- 5 min break-
10 min AMRAP
Cal Row/Power Snatch 105#
Just because our shoulders haven't been worn to shreds this week, Maven's workout had "wall walks" in it. Matt and I are not so awesome at them and it was more like a twerk-look than anything. Shoulders were on fire. The 100 thrusters before that were better than the 10 wall walks and I don't think I would ever say that about anything compared to thrusters. :)
I am not abandoning my slow cooker just because it's a break from work for me! "Ropa Vieja" is basically Cuban stew- it translates to "old clothes" actually because the finished product looks like shredded fabric. Instead of using stew beef, I used flank steak, but skirt steak could easily be substituted. My last flank steak recipe in a slow cooker (See "Crockpot Shredded Steak") turned out so well I thought I would try another. :) I read a bunch of recipes, looked in my pantry, and this is what I came up with.... I ate it over rice, but it would be great by itself too.
Crockpot Ropa Vieja
- 2-3lbs Flank Steak, trimmed (or skirt steak)- 1 Sweet Onion, thinly sliced
- 2 Bell Peppers, any color, thinly sliced
- 1 Jalapeno, finely chopped
- 4 Garlic Cloves, minced
- 1 tsp Salt
- 1/2 tsp Black Pepper
- 1 tsp Ground Cumin
- 1 Bay Leaf
- 1/4 tsp Dried Oregano
- 1 Cup Beef Stock
- 1 Tbsp Lime Juice, or white wine vinegar
- 1 6-ounce Can Tomato Paste
- 1 14.5 ounce Can Crushed Tomatoes
- 1/3 Cup Raisins* optional, but add something like dried dates if you are omitting
- 1/2 Cup Pimiento Olives, halved
1. Sprinkle the steak with salt and pepper. Heat a skillet over high heat and drizzle in a tablespoon or so of olive oil. Cook the steak for 3-4 minutes on each side until it has a fantastic crust.
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