Workout of the Day
Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,
Every 8 minutes, for a total of 3 sets, complete the following as quickly as possible:
Row 500 Meters
30 Kettlebell Swings
15 Pull-Ups (or 5 Muscle-Ups for advanced athletes)
Krazy Burger Recipe
Written by Shane Farmer
While I fancy myself a good cook, I can’t take creative ownership of this recipe because our wonderful in-house mom (“Krazy” Karen Martin) shared this recipe with me. It creates perhaps the greatest burgers I have ever eaten, although I may be biased. Feel free to play with this recipe as I have tried several versions, all a bit different, involving different spices and they have all turned out great.
Krazy Burgers
1lb grass-fed ground beef
1lb ground turkey
2 eggs
1/4 cup shredded carrots
5 cloves garlic, finely chopped
6 portobella mushrooms
2 avocados
2 heirloom tomatoes
Pepper to taste
Smoked paprika to taste
Bacon fat/olive oil
Mix the ground beef, turkey, eggs, carrots, garlic, pepper, and smoked paprika together in a large bowl.
Heat the bacon grease (my preference) or the olive oil in a large skillet on medium high. Form your patties by hand and place them in the skillet. Cook on each side for 3 – 5 minutes, making sure to flip only once.
While the burgers are cooking, cut the stems off your mushrooms and scoop out the gills with a spoon. In another skillet, heat some olive oil on medium and cook the mushrooms until they have softened all the way through.
Place your mushroom upside down on a plate, cover with diced avocado, top with your burger patties, and finish the whole thing off with a slice of fresh heirloom tomato.
Enjoy and let me know what you think!
Yumm, these are so good. They would be even better with cheese.
Don’t forget your opportunities cheer on fighting Invicti. This Thursday evening at 9pm, you can come to URBN Pizza in North Park to watch the Gypsies -Taylor, Eric and John – try and keep their winning streak going on Expedition Impossible. Pretty sure Taylor has some awesome Gypsy shirts for sale with profits going towards feed the children.
You can also watch fellow Invicti lift impressively heavy loads at CrossFit San Diego Power Lifting Meet – http://crossfitsandiego.com/archives/635 this Saturday.
Here’s the link to URBN – http://www.urbnnorthpark.com/
Please post to the blog if you’re going to try and make it out, or if you’re just going to be there in spirit…either way, you should be posting something
Dang – those burgers look amazing! I know what I’m having for dinner tonight…
Separately, here’s a fun little game to play (I just did this with my husband – we’re party animals like that): you’re house is burning down and you have three minutes to grab everything that’s important. Set a timer for 3 minutes, and get at it! Don’t just make a mental list, actually run through your house and see what you come up with.
Afterwards, you can check out this website to see what other people came up with: http://theburninghouse.com/
What did you save??
Dangit – grammar edit: *your house, not you’re house.
That’s funny Lena! But I like it. Might have to give it a try . . . along with the burger.
I will be there at URBN cheering on our fellow Invicti!
Lena – I am on it! Does it count that I already had a version of this in the 03′ Cedar Creek Fires?
I think I grabbed my guitar, some clothes and photo albums. Oh, and our dog and cat! 8 years later . . . I will see what gets priority in the 3 minutes!
I too had to play a real version of this game in 2002 when I lived in Durango CO. After arriving home from a vacation I had about 1 hour to evacuate when the Missionary Ridge fire was coming towards my house. Like Cynthia, I took the dog, a few clothes and not much else.
Luckily my house survived (70,000+ acres burned!); and after that experience I made my “fire list” just in case……
That definitely counts!! Hooray for fire safety.
Easy: grab the dogs. Everything else can go bye-bye.
(and OF COURSE I’m assuming Barry can get his own ass out of the house! Otherwise I have to choose between him and the dogs….hmmmmm…..)
looking forward to watching the gypsies crush it again today!! i plan to be at URBN
as for what I would take – probably just make sure my puss kitty cat gets out safely – everything else is replaceable.
My house actually burned down when I was in college. Since I grew up in the sticks no one was around to see it until it was too late (ie, there was literally nothing left standing – it was a pile of ashes the basement). Luckily, no one was home and our pets were outside. But we never had the chance to grab stuff!!
I’ll be there tonight! Go Gypsies and Invicti!
As far as the house thing goes: If it’s the house in AZ I’ll never be able to sell, maybe a chair and a beer…a paleo beer, of course
If it’s my place here, then I would take my dog and my baseball gloves…maybe my Invictus shirt and the jar of almond butter in the fridge. That stuff is incredible!
Today’s workout was a lot of fun but I ripped my hand while kipping. I noticed several people taping up there hands so I’m guessing other folks had the same problem. I spent a few minutes looking on the net and came up with these tips to avoid future rips: http://www.ucdgymnasticsclub.com/tag/kip/
Anyone have any other tips?
Besides giving up kipping altogether, consider taping with the method outlined here: http://www.crossfitinvictus.com/blog/2009/06/01/tuesday-june-2-2009/
Calvin – Thanks for the great article. Question: Do we need to buy our own tape or is this available for free at Invictus?