quotable

"if we all did the things 

we are capable of doing 

we would literally 

ASTOUND ourselves"

-thomas edison-

this quote makes me want to try harder, do more, live better, love deeper; we are capable of infinitely more than we realize. i'm thinking that perhaps i should post this quote next to my bed or on my mirror, in the hope that it encourages me daily to live the kind of life that i will be fulfilled by and proud of... because for me, that doesn't come easily or naturally. i have finally begun to learn to push myself physically, but in order to grow in other areas as well, i could certainly use a friendly reminder now and then. i hope this quote is even half as inspirational to you as it is to me!

london broil

while searching for recipes to cook the london broil i got on super special at the grocery store, i learned that london broil is not, in fact, a cut of meat, but instead is a way of preparing it. hmm, i guess the kroger butchers/meat packagers have not yet been so enlightened.

anywho, i googled and found this recipe from a site that i have never gotten recipes from before. it turned out ABSOULTELY DELICIOUS, without question the best dish of meat i have ever prepared! and the best part is that it is a paleo recipe! and, it was pretty simple (although i made donny cut it after because it's supposed to be sliced really thin and i really dislike cutting/slicing/chopping of any kind.

london broil (from about.com's american food section... weird, right?)

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients:

• 1/4 cup balsamic vinegar
• 2 tbsp olive oil
• 4 cloves crushed garlic
• 1 tsp dried rosemary
• 2 lb boneless top round "London Broil" steak, about 2-inches thick
• 1 tbsp freshly ground black pepper
• salt as needed

Preparation:

In a small bowl whisk together the vinegar, oil, garlic, and rosemary, and Place the beef on a plate and poke both sides all over with a fork. Transfer to a plastic freezer bag and pour in the marinade. Seal and refrigerate overnight. 

Turn broil on high. Remove the London broil from the marinade and pat dry. Salt generously, and rub in the freshly ground black pepper, on both sides. Place on a broiler pan, or other oven-safe pan. Broil about 8 inches under the flame for approximately 6-7 minutes per side for medium rare - internal temp of 130 degrees F. 

Transfer to a plate and cover loosely with foil; let rest for 10 minutes. To serve, cut against the grain into very thin slices. Serve hot, topped with any juices from the plate on which it rested.

may WOD's

5.3.2010

90 secs box jumps + 90 secs KTE= 61

60 secs box jumps + 60 secs KTE= 50

30 secs box jumps + 30 secs KTE= 41

5.4.2010

2-2-2-2 push press

3-3-3 dead lift

4 rounds:

12 dead lifts

24 sit-ups

300m sprint

(2 min rest between rounds)

2:23 / 2:12 / 2:13 / 2:13

5.6.2010

max snatch

62 lbs

AMRAP in 10 mins:

10 goblet squats (35 lbs)

15 double unders

20 push-ups

4 and 1/2 rounds

5.7.2010

5-5-5-5-5 back squat

112 lbs

7 rounds:

4 burpees

6 wall ball (12 lbs)

10 hammer swings

time= 7:46

5.10.2010

1-1-1-1-1 push jerk + jerk

3-3-3-3-3 snatch pull

bottom-to-bottom tabata squats

lowest round= 14

5.12.2010

5-5-5-5-5 dead lift

153 lbs

500m row

followed immediately by

3 rounds:

10 power cleans (63 lbs)

30m overhead carry (35 lbs)

time= 8:16

5.13.2010

modified "elizabeth"

21-15-9

KTE

ring dips (small band)

time= 9:32

5.14.2010

60 GHD

time trials

1 min max reps of each:

box jumps (40)

pull-ups (15, no band)

burpees (21)

double unders (44)

kettle bell swings (25)

5.17.2010

3 mins L-sits

5 rounds:

10 kettle bell dead lifts

10 kettle bell swings

20 double unders

time= 6:53

5.19.2010

push press

57 lbs

5 rounds:

10 thrusters

5 burpees

100m sprint

(rest 90 secs between rounds)

1:25 / 1:22 / 1:22 / 1:28 / 1:34

5.20.2010

"isabel"

30 power snatch (52 lbs)

time= 3:34

5.21.2010

FGB

3 rounds:

1 min box jumps

1 min push-press (42 lbs)

1 min row (calories)

1 min wall ball (12 lbs)

1 min sumo dead lift high pull (42 lbs)

total reps + calories= 95 / 80 / 80

5.24.2010

3-3-3-3-3 front squat

"annie"

50-40-30-20-10

double unders

sit-ups

time= 7:53

5.25.2010

5-5-5-5-5 push press

team WOD

5 rounds each:

20 lunges

10 kb swings

5 burpees

time= 7:57

5.26.2010

weighted box dips

pull-up negatives

4 rounds:

5 KTE

10 OHS

15 push-ups

300m sprint

5.31.2010

100 burpees

time= 7:31

eggplant parmesan "pizzas"

in my ongoing attempts to not only be more domestic, but also become healthier and more conscientious about what i put into my body, i have continued to periodically try out new, paleo-friendly recipes...

this yummy meal was loosely based on a paleo recipe i found, but with quite a few adaptations and improvisations based on ingredients we had available... i LOVED how it turned out, delicious!!

first off, we didn't have enough of all of the ingredients to make they ooey gooey casserole, so instead i made individual servings like mini pizzas, where the slice of eggplant served as the "crust". second, we didn't have any ground meat so this was vegetarian eggplant parmesan... next time i will for sure add ground turkey though! third, we didn't have mozzarella so i used white american, which we actually loved! here's the improvised recipe:

1 eggplant

~1/2 cup almond meal/crushed almonds

~1/4 cup grated parmesan

1 egg

your fave marinara sauce

several slices of mozzarella (or american) cheese

olive oil

salt and pepper

*ground turkey/beef- maybe 1/2 pound?

preheat oven to 350 degrees. slice eggplant into circles about 1/4-1/2 inch thick. beat egg in a bowl. mix almond meal, parmesan, and some salt and pepper in another bowl. heat stove top and put several tablespoons of olive oil in pan. dip each slice of eggplant into egg, then dip in almond meal mixture to lightly coat it. then put in frying to pan to brown. make sure you add more olive oil with each batch of eggplant!

arrange browned eggplant slices on a cookie sheet lined with foil. **if you are using ground meat, i would add a spoonful of browned and seasoned ground meat first ** add spoonful (or however much you want) of marinara to each slice, then add a square of sliced cheese to the top. bake for 20-25 minutes, or until cheese starts to brown on top. i ate my pizzas with my hands, although my civilized husband opted for a fork. enjoy! (and leftovers nuked in the microwave were great, although may have been even better had i used the toaster oven or oven)

i almost forgot that i made the BEST london broil ever a few weeks ago... i'll post that recipe soon if i can track it down :) also, i'll be posting may and june WOD's (i know, super exciting)