The gym will be closed today while we continue to host Mark Rippetoe and Staff for the Starting Strength Seminar. A bunch of CFSBKers are meeting are Red Hook Track tomorrow at 11am to do a Track/Bodyweight WOD followed by some food. If you’re meeting anyone at the gym, show up around 10:30am out front. The gym inside will be closed.
Coach Rippetoe uses a wrench to explain moment arm forces in barbell training
Pork Tenderloin with Marinara Sauce/ Pork Tenderloin with Aji Sauce
By Christian Fox
Here’s a great, simple, way to enjoy either of the two sauces from the last recipe installment. If you have the sauces on hand (you do, right?) then most of the prep time, which is minimal, is spent chopping the vegetables. The vegetables are easily interchangeable with others you have on hand or like better. Zucchini, cauliflower, parsnip, or bell pepper would all work well. The denser the vegetable the smaller you’d chop it so they all finish at the same time.
Preheat oven to 425 degrees
You’ll need:
2 1¼ – 2 lb Pork Tenderloins (these often come wrapped two in a pack)
3-5 cloves of garlic, minced
1 large Onion, chopped or sliced into bite sized pieces
1 large Carrot, peeled and ¼ inch slice on the bias
1 head of Broccoli, chopped into bite sized pieces
4 Tbsp Olive Oil
1 tsp Thyme
2 tsp Black Pepper
3 tsp Salt
2 tsp Oregano
2 tsp Cumin
¼ – ½ tsp Cayenne Pepper (or dried chipotle), optional
In a large mixing bowl, toss the onion, carrot, and broccoli with 2 Tbsp olive oil, thyme, and 1 tsp salt to coat the vegetables in oil and seasoning. Spread the vegetables into one layer on a large sheet pan. Put the pork tenderloin in the mixing bowl with the remaining olive oil and salt, black pepper, oregano, cumin, garlic, and chile if using, and toss to coat. Place pork on top of vegetables on the sheet pan and roast at 425 degrees in pre-heated oven until a thermometer reads 150 degrees on the pork, probably 15-20 minutes. Remove the pork to cool before slicing and let the vegetables roast for another 10 minutes so they become a bit crispy (and infinitely more yummy). Serve the pork sliced over the vegetables and top with either the marinara or the aji’.
Cook! Enjoy!
________________
This is Colossal
Abandoned Porn (SFW)
Todd says
Track WOD is TODAY! Not tomorrow. See everyone down there.
stellavision@gmail.com says
Sorry to be missing out on the track WOD — still a bit nervous about how my foot would feel while sprinting. So I did 1/2 Cindy at home with a green band and knee pushups, and I was so busy counting reps that I lost count of how many rounds I had. Bleh!
samirchopra1@yahoo.com says
We had a great turnout for the track WOD today at Red Hook. 17 CFSBK'ers were in attendance. We did some quick DROMS, a little triplet warmup prescribed by David (three rounds of: 200 m jog, 200 m backward jog, 10 inchworms, 16 walking lunges) and then the WOD itself, which was:
400 m
50 situps
400 m
50 pushups
400 m
50 squats
400 m
We ran this in two heats with a 2:00 stagger.
I finished in 13:44.
Unfortunately, the food trucks were not around. They must show up later when the weather is a little warmer.
Hopefully, we can do more track WODs later in the summer.
Todd says
Awesome time in Red Hook this morning. I think David forgot that most of us are still recovering from a 2k row plus 50 pistols, cause that warmup had my legs BURNING. Felt fine throughout the WOD, but was definitely sucking wind on all the runs. Sprinted out the last straightaway to finish at 12:00 even (14:00 minus 2:00).
Definitely in for some more spring and summer weekend running workouts. Have been doing hill sprints in the park lately and that's been fun.
crystal says
11 am with Coach Chopra.
Last night crush week hit me in the ass and I failed at one single air squat. It's amazing that your mind can take over and blur that discomfort in order to push through another one.
The warm up was tough! It was a nice set up to the wod. I think I run faster backwards, which is weird.
First run slow.
Sit ups were easy.
I only have 20-30 real push ups in me fresh. After 40 I dropped to knees. My elbows were out far and my chest cheated the ground.I had hoped sets of 5 would keep me moving but after 20 I had to do 3-2. After those it was an awkward run.
I kind of collapsed into the air squats, going below parallel and that resulted in restricted torso rotation for the last run. It was interesting how differently running felt after first push ups, then squats. I hated the top heavy/push up run. 13:40?
bwhitney@alumni.law.upenn.edu says
thanks for organizing/being fun/good forking this morning!
Jeremy says
Bench
225×21
PR by 1 rep
Barbell row
275×3
275x5x3
Fox says
Sitting in on the Starting Strength Seminar this weekend. Inspired, I worked up to a heavy 5 on the low bar back squat, or The Squat.
275-295-315.
Last set definitely had some room in it.