"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

Here we have a tasty recipe for Beef and Brocolli for those of you craving a fast food Chinese food minus the the bad stuff.

Beef and Broccoli

Ingredients

1lb steak, sliced thin

1lb broccoli florets

1 small can of water chestnuts

2tbs coconut oil

2 cloves garlic, minced

1tsp salt

Pepper to taste

For marinade:

3tbs vinegar

1tbs lemon peel

For the sauce:

3tbs oyster sauce

1tsp ginger

1/3 cup chicken broth (or water and 1tsp salt)

1tsp flour* (nut, coconut, pureed vegetables) *may omit

Combine marinade ingredients and beef slices in a zip lock bag for 10+ minutes.  In a small bowl mix together sauce ingredients, set aside.  In medium saucepan bring water and salt to boil.  Add broccoli.  Let cook for 2 minutes (do not let overcook), drain.  Heat large skillet on medium/high heat, add coconut oil.  Place steak slices in a single layer into the pan, cook 1 minute.  Flip steak and add garlic, let cook 30 seconds.  Add broccoli, water chestnuts, and sauce, stir to distribute sauce evenly.  When sauce begins to bubble add “flour”.  Stir with wooden spoon to distribute thickening agent.  Add pepper to taste.