A little Mainsite WOD and a few new pleasantries from Primal Blueprint....

Hello Crossfitters,

I hope to see everyone in the box today for a kick-ass Mainsite inspired WOD. Also, as many know I went to a Primal Accelerated Success Training seminar with The Primal Blueprint Guru himself, Mark Sisson. Along with Marks charm, he gave us all a huge amount of knowledge and resources which I will be slowly sharing with all of you.

Primal Tip of the Day: Get to know the butcher at your grocery store. I'm not talking about the deli guy at Wal-Mart, but real butchers. In Columbia, I know Hyvee and Schnucks have individuals who a decently knowledgeable with their meats. This way, you can learn more about specials, different cuts, where your meat comes from, and what goes into the processing of it.

Primal Recipe of the Day: Espresso Rubbed Steak

You will need...
- 2 teaspoons ancho chili powder
-2 tablespoons finely ground espresso
-1/2 teaspoon kosher salt (I prefer using a less amount with sea-salt)
- 1/4 teaspoon ground black pepper
- 1 pound flank or skirt steak

Mix together the ancho chili powder, ground espresso, salt and black pepper. Rub the mixture into the steak, covering it completely. Slice the steak into thin strips.

Heat a little bit of oil in a pan(what oil do you think would work best? Walnut? Coconut?) over high heat and add the steak, searing for 4-6 minutes or until it reaches desired doneness.

Time it should take: 15 Minutes

Give these things a try and I'll see you at the box today for the Mainsite WOD in honor of Jeremy....

21-15-9
OH Squat (95/65)
Burpees