April 4, 2025

MEDBALL ELIZABETH

21-15-9

Medball cleans

Ring dips

Perform this workout for time. Post results to comments.

Use a load on the medicine ball that allows you to continue to move with no more than 5-10 seconds of rest between reps.

Scale the ring dips to leg-assisted ring dips in order to keep sets to 5+ the whole workout.

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Beef and Broccoli Stir-Fry

Ingredients:

• 8 oz beef sirloin or flank steak, thinly sliced against the grain

• 2 cups broccoli florets

• 2 tablespoons avocado oil (or olive oil)

• 2 tablespoons unsalted butter

• 2 cloves garlic, minced

• 1 tablespoon soy sauce (or tamari for gluten-free)

• 1 teaspoon sesame oil

• Salt and pepper to taste

• Optional: 1/4 teaspoon red pepper flakes for heat

Instructions:

1. Prep the Beef: Season the thinly sliced beef with salt and pepper. Set aside.

2. Cook the Broccoli: In a large skillet or wok, heat 1 tablespoon of avocado oil over medium-high heat. Add the broccoli florets and a pinch of salt. Stir-fry for 3-4 minutes until slightly tender but still crisp. Remove the broccoli from the skillet and set aside.

3. Cook the Beef: In the same skillet, add the remaining tablespoon of avocado oil. Add the beef slices in a single layer and cook for 2-3 minutes per side until browned and just cooked through. Remove the beef and set aside with the broccoli.

4. Make the Sauce: Lower the heat to medium. Add the butter and minced garlic to the skillet, stirring for 1 minute until fragrant. Stir in the soy sauce, sesame oil, and red pepper flakes (if using).

5. Combine and Serve: Return the beef and broccoli to the skillet. Toss everything together to coat in the garlic butter sauce. Cook for an additional 1-2 minutes to heat through. Serve hot.

   
   

Nutrition (per serving, approx., serves 2):

• Calories: 450

• Fat: 36g

• Protein: 26g

• Total Carbs: 8g

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https://www.youtube.com/watch?v=t2dHQSj90-A

Dr. Maryanne Demasi earned a Ph.D. in rheumatology from the University of Adelaide, but perhaps the most formative experience she had with the medical sciences occurred while she was an investigative journalist with the Australian Broadcasting Corporation (ABC). During her tenure with the ABC, she produced a two-part series called “Heart of the Matter,” which challenged the role of cholesterol in heart disease and addressed the overprescription of statin drugs. The fallout from the series was not swift, but it was decisive. In this presentation, delivered on June 8, 2019, at a CrossFit Health event at CrossFit Headquarters, Demasi shares her personal experiences and the challenges she faced while trying to relay the limitations of statin data to the public.

Demasi recalls how, while performing research for her projects as a medical reporter, she would often do a deep dive into the science and … would come out with very disappointing conclusions.” “Over my career,” she explains, “I started to become a little dismayed with the quality of the science.” She describes uncovering methodological problems and argues that such problems contribute to the replication crisis, produce conflicting health recommendations, and lead to dwindling trust in medical professionals.

(From CrossFit Youtube)