Sunday, September 23, 2012

Workout 9/24: Hookers & Roast Beast Recipe

So I had my first taste as a hooker this weekend. No not a prostitute. It's a position a rugby position. A little rugby 101 for tonight: A scrum occurs when there is an positional penalty. hence a scrum is called for and 8 men from both teams bind together and engage each other forming a tunnel(2nd picture). The team that was awarded the penalty rolls the ball into the tunnel and each team's hooker at the middle of the scrum tries to "hook" the ball with their feet to the back of the scrum from where play is resumed. The other team can drive over the other team and take the ball if successfull. So essentially you have about 1800 lbs opposing each other. It is a unique challenge to be apart of.

Hooker pictured center between two "props".

Warm up: foam roll. (Trying to avoid black and blue areas) :

conditioning: Run 10k for time. (yes i'm sorry but endurance is key)

Strength: 1 round As many rep as possible 225lbs squats

cash out: 100 abmat situps

Roast Beast recipe:

2+ lb top round or sirloin roast.

Homemade monreal steak seasoning:
2 tsp dill seed
1 tsp anise seed
1 tbs black peppercprns
1 tsp dried garlic
1 tsp dried onion
1 tsp oregano
1 tsp mustard seed
Blend all with motar and pestl or in coffee grinder.

Full paleo: Coat meat librealy with spice mixture roast and rub with olive oil: Roast at 250 for as long as it takes to get the middle to 125. (2 hours??) Then turn heat up to 500 till it hit 135. remove from oven, andcover with foil. rest 30 min.
while it is resting you can roast some veg. i'e. carrotts, celery, mushrooms and onions with a bit of olive oil.

Almost paleo: 1 tsp of salt,  1/4 cup of honey and 1/4 cup of dijon mustard and coat the roast after seasoning before cooking. let rest 1 hour.

Slice thin and put over hot veg.

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