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Monday Dec 5

Athlete Profile: Laura M Meet Laura (pictured on the right...about to get owned). Laura is one of our early morning dynamos; her smile, energy and drive are infectious. Laura is 10 months into her Crossfit career, and like many of you, she logs her workout weights and times in her training journal. But Laura also keeps detailed notes on some of the finer points of technique and workout strategy. In a Week 2 entry she clinically notes 'grunting seems to help', which, months later she refines to 'swearing seems to help'.  I think she's on the right track. Laura is a holistic nutritionist and personal chef (Dan and I have sampled some of her grub, and he'll back me up in saying its pretty awesome). She also keeps an often not so 'paleo friendly' but always yummy food blog called Always Room for Dessert .You should check it out. Here's a recipe from Laura: Rib Eye Steak with Wild Mushroom Bacon Ragout (Serves 2) Rib eye has to be one of my favorite cuts of beef and chanterelle mushrooms are in season so take advantage! 2 cups cremini mushrooms, sliced 1 cup chanterelle mushrooms, torn into pieces 10 strips bacon, sliced crosswise in 1/2 inch pieces 1/2 white onion, sliced 2 cloves garlic, minced 1/4 tsp fresh thyme, finely chopped 1/2 cup low sodium beef stock (or chicken stock) 2 tbsp balsamic vinegar s+p to taste 2 rib eye steaks, grilled, broiled or pan fried kale, steamed cherry tomatoes, roasted 2 eggs, sunny side up 1. In a medium size pan, fry bacon until crispy. Transfer bacon to a side plate and reserve bacon fat. Sample bacon, obviously for quality control purposes. 2. Add back 3 tbsp of bacon fat, saute onions until caramelized on medium high heat. Add mushrooms, garlic and thyme and cook until soft. 3. Add beef stock and balsamic vinegar, turn heat on high and reduce down until sauce becomes thick. Add bacon back in, season with salt and pepper. 4. Place kale and tomatoes on plate, add steak, mushroom ragout and a sunny side up egg because we all know everything tastes better with an egg on top. Today's Workout: Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Rounds, rest precisely three minutes between each round. Subtract rest time from your total time to find your score. Note - there will be more pull-ups coming on Friday, so if you are prone to rip then tape up...if you are going to tape up, prep everything before hand so that class doesn't have to wait for you...if you are going to tape up, then sign your name somewhere on your tape job so I know who to thank when I pick up ripped, bloody and discarded tape mess off the floor after everyone has left post-workout. Andy