March 11, 2025

With a partner, for as many reps as possible, perform,

5 minutes of ring rows

5 minutes of burpees

5 minutes of dumbbell farmer's carry

Record totals for each movement and who your teammate was in the comments.

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Beef Roast with Vegetables (in Slow Cooker)

Ingredients:

• 3-4 lb (1.3-1.8 kg) beef chuck roast

• 1 tablespoon olive oil

• Salt and pepper, to taste

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1 teaspoon dried thyme (or 2-3 fresh sprigs)

• 4 medium potatoes, cut into chunks

• 3 large carrots, peeled and cut into 2-inch pieces

• 2 celery stalks, cut into 2-inch pieces

• 1 large onion, quartered

• 3 cloves garlic, minced

• 1 cup (240 ml) beef broth

• 2 tablespoons Worcestershire sauce

• 1 tablespoon tomato paste (optional, for extra depth)

• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Prep the Roast: Pat the beef roast dry with paper towels. Season generously with salt, pepper, garlic powder, onion powder, and thyme. Rub the spices into the meat.

2. Sear (Optional but Recommended): Heat olive oil in a large skillet over medium-high heat. Sear the roast on all sides for 3-4 minutes per side until browned. This step enhances flavor but can be skipped if you're short on time.

3. Layer the Slow Cooker: Place the potatoes, carrots, celery, and onion in the bottom of the slow cooker. Sprinkle the minced garlic over the vegetables.

4. Add the Roast: Place the seared (or unseared) roast on top of the vegetables.

5. Make the Broth: In a small bowl, whisk together the beef broth, Worcestershire sauce, and tomato paste (if using). Pour this mixture over the roast and vegetables.

6. Cook: Cover and cook on Low for 8-10 hours or on High for 4-6 hours, until the beef is tender and is easily pulled apart with a fork.

7. Serve: Remove the roast and vegetables to a platter. Shred the beef if desired. Spoon some of the cooking juices over the top for extra flavor. Garnish with fresh parsley if you like.

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An excerpt from "Handstands" by Greg Glassman:

"Being upside down exposes the athlete to, what is for many, a brand new world. Psychologically, physically, and physiologically, inversion is otherworldly. We spend roughly two thirds of our life upright and one third in repose. When upside down most of us lose our breath, orientation, and composure. What this portends for an athlete upended by opponent or accident is calamitous. The difference between tripping and landing on your feet versus knocking your teeth out is profound. Gymnasts’ bike wrecks don’t look like weightlifters’."

After reading this article, it is easy to see how everybody needs to learn handstands, from Olympians to grandmas.

Handstands by Greg Glassman. Originally published in The CrossFit Journal

Download the full article here.

17_04_Handstands.pdf

Download PDF • 1.34MB