20 Athletes. 1 Mission.

20 Athletes. 1 Mission. Welcome to Operation Caveman.
Showing posts with label Caveman. Show all posts
Showing posts with label Caveman. Show all posts

Wednesday, July 27, 2011

Cardiff Crack

This recipe was absolutely amazing!! A must try.
Ingredients:
1 Tri-tip roast (3-4lbs)
1-2 cups dry red wine
1/4 cup extra virgin olive oil
3 cloves minced garlic
1 teaspoon honey
1 Tbsp. Fresh ground pepper

Instructions:
Mix marinade ingredients together in a plastic zip bag, then add the tri-tip roast. Seal, pressing out excess air so all sides of meat are covered with marinade. Chill for at least several hours or overnight in the refrigerator. (I chilled mine overnight, it soaked up a lot of that wine, delish!)

Remove roast from marinade bag and blot dry with paper towel. Let roast sit out 15-20 minutes to take the chill off. Meanwhile prepare the grill for direct heat on one side and indirect on the other side. (Set one side to high and the other to low.)

Grill over high heat for 3-5 minutes on each side. (Get a good sear on it.) Move to indirect heat (low side) and cook for an additional 7-8 minutes each side. (This should give you a nice medium-rare cook.)

Let sit loosely covered with foil for an additional 10 minutes. Cut against the grain into thin slices. You can spoon the juice over the meat when serving. Excellent over a salad for lunch!

I really hope you all enjoy this as much as I did. It truly was one of the best pieces of meat I've ever eaten.

-Coach Auvie

Sunday, July 24, 2011

Operation Caveman Underway!

Saturday marked the beginning of CrossFit Round Rock's Operation Caveman. The "paleo/primal" challenge will last 6 weeks in which the participants will log their food and send it to their coach. The coach will then, in turn, consult with each team member regarding their food choices. Along with the diet, the participants took on a tough WOD which will serve as a benchmark for their success in this challenge. The "Caveman" WOD was as follows:
 1km run
 20 burpees
 40 ring rows
 60 kettlebell swings
 80 wall ball shots
100 sledge strikes
1km run
What a bruiser!!

We will be updating this site with stories and accomplishments over the next 6 weeks, so stay tuned for more.