I’m Just Saying (Tue 9/28/10)

By September 27, 2010CFMC Blog Archives

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Sometimes I think it might be a good idea to take each and every one of you to marriage counseling so that we can learn to communicate better. We don’t need to get all touch-feely and share emotions and all that mushy crap, but sometimes I swear we learned very different definitions to seemingly common words and phrases. Or perhaps there is something about the shape of the gym that acoustically alters my spoken directions such that the words you hear are different from the ones I spoke. For example, when I say “squat lower than that,” it would occasionally appear that I said, “squat to exactly the same depth that you did the last time.” Or sometimes when I yell, “C’MON – PUSH HARD NOW!!” it would seem as if I actually said, “if you’re at all uncomfortable and would like to take a short rest, this would be a great time to do it.”

So just for the record (and to hopefully avoid any further confusion), whenever I am giving a direction, a cue, a tip, a pointer, or just screaming my lungs out to try to get more out of you than you’re currently giving, it’s because you need it. And rather than take the time to explain mathematically how squatting to full depth will increase your power output, improve your functional range of motion in your hips, knees, and low back and therefore give you significantly better results than NOT squatting to full depth, I choose to just tell you to squat lower. And rather than outline all the physiological and psychological reasons for why pushing the limits of your physical and mental capabilities at this particular point in the workout will help you move to the next level of CrossFit badassery, I just tell you to PUSH HARD NOW!!

You’re all well aware of the dangers of having me (over-)explain anything, so be grateful that during the workouts I stick to short cues. But they won’t do you any good if you don’t follow them. So pay attention or we’re going to see a marriage counselor.


Squat Cleans 1-1-1-1-1



Power Cleans (155/103)
Handstand Pushups


20 Back Extensions

  • Joe W

    Salad Dressing

    Makes 1 cup dressing
    6 tablespoons of water
    1/4 cup extra virgin olive oil
    3 tbsp red or white vinegar (you can also substitute lemon juice)
    2 teaspoon minced shallot or red onion (cut really small)
    2 teaspoon dijon mustard
    1 medium garlic clove (press through press)
    1 teaspoon fresh thyme leaves
    1/2 teaspoon salt
    1/4 teaspoon ground black pepper
    Stir together and sit overnight (important for flavors to meld)

  • Sophia

    Persian Eggplant Stew (Khoresht-e Bademjan)

    5 small-medium size eggplants
    3 squash (optional, if omitted add more eggplant)
    1.5 lbs of beef stewing meat cut into bit size pieces
    2 medium onions – chopped
    2 garlic cloves – crushed
    2 cup broth (chicken or beef… doesn’t matter)
    ½ cup of tomato sauce
    ½ water
    1 teaspoon Turmeric
    2 tablespoon of Persian spice mix Advieh (an even mix of cinnamon, ground rose petals, cardamom, and cumin)
    Sea salt
    3 Dried whole limes
    Lime juice
    Olive oil

    1. In a Dutch oven (or heavy pot), brown meat, onion, and garlic in a little olive oil. Season with turmeric, salt, pepper
    2. Add broth, water, and tomato sauce. Bring to boil. Add advieh, dried whole limes, and lime juice. Lower heat to med-low, cover, and let cook for a couple hours until meat is tender.
    3. While meat is cooking, peel eggplant and squash. Cut eggplant and squash length wise into ¾ inch thick slices.
    4. Sparkle eggplant and squash with salt and let sit for approx. one hour. This removes the bitterness from the veggies.
    5. Rinse eggplant and squash and pat dry. Heat olive oil in frying pan. Fry eggplant and squash. Variation: brush olive oil on eggplant and squash and bake.
    6. Pre-heat oven to 350 degrees
    7. Remove dried limes, garlic, and big chucks of onion from stew. Pour stew in baking dish. Arrange eggplant and squash in stew
    8. Bake for approx. 30 minutes.

  • daniel.zaudtke


    * 2 pounds firm white fish, such as monkfish, cut into 2-inch pieces
    * 1/2 pound medium shrimp, peeled and deveined
    * salt and pepper to taste
    * 3 tablespoons dende oil (red palm oil), or canola
    * 1 onion, cut into 1/2-inch pieces
    * 1 tablespoon minced garlic
    * 2 tomatoes, seeded and diced
    * 1 red bell pepper, chopped
    * 2 long, hot peppers, seeded and chopped
    * 1/2 cup fish stock
    * 1/4 cup chopped fresh cilantro
    * 1 bunch green onions, diced
    * 2 bay leaves
    * 1 1/2 teaspoons hot pepper sauce (e.g. Tabasco™), or to taste
    * 1/2 cup coconut milk


    1. Toss fish and shrimp together with salt and pepper to taste; set aside. Heat dende oil in a large skillet over medium heat. Stir in onions and cook until softened and translucent. Add the garlic, and continue cooking until the onions turn golden brown.
    2. Stir in tomato and cook for 5 minutes, then stir in the red and hot peppers; continue cooking until softened. Pour in fish stock, cilantro, green onions, bay leaves, and hot sauce. Bring to a simmer over medium-high heat, then reduce heat to medium, and simmer until reduced by 1/4.
    3. Pour in the coconut milk, then stir in fish. Simmer until the fish is firm and opaque. Serve immediately.

  • Ladybug724

    Shrimp Stuffed Peppers

    1/4 lb. butter (substitute 1 TBS olive oil)
    1/2 lb. shrimp, chopped in half
    1/2 c. chopped celery
    1/2 c. chopped onions
    1 c. cooked rice (omit this completely)
    1 tsp. tomato paste
    8 med. bell peppers
    1/2 c. bread crumbs (substitute grated carrots)
    Salt and pepper to taste

    Cut off tops and center of bell peppers and put in cold water. Bring to boil and boil for 10 minutes. Drain and set aside.
    Stuffing: Melt butter in pot; add onions, celery, and tomato paste. Let cook until onions are wilted. Add shrimp and cook about 6 minutes. Add rice and season to taste. Mix well. Fill each pepper with stuffing. Cover with bread crumbs and put on flat pan. Place in 350 degree oven for 15 minutes.