The
Daily
Fix
For Time:
Grilled Steak with Goat Cheese, Pear & Walnut Arugula Salad
Strategies For A Seven Minute 2K On The Concept II Rower
Row 2,000 meters
Grilled steak served over a peppery arugula salad with creamy goat cheese, pear slices, and crunchy toasted walnuts.
How focussing on a simple, specific, goal, can be systematically and deliberately approached.
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, GHD sit-ups, back extensions, and stiff-legged deadlifts.
Post row time to comments.
Ingredients:
For the Steak:
8 oz ribeye or sirloin steak
1 Tbsp melted butter
1/2 tsp dried thyme
1/2 tsp garlic powder
Salt and pepper, to taste
For the Salad:
2 cups arugula
1/4 cup goat cheese, crumbled
1/2 ripe pear, thinly sliced
2 Tbsp walnuts, toasted and chopped
1/4 small red onion, thinly sliced
For the Dressing:
1 Tbsp balsamic vinegar
2 Tbsp olive oil
1/2 tsp Dijon mustard
Salt and pepper, to taste
Macronutrients:
Protein: 66g
Fat: 85g
Carbohydrates: 18g
Preparation
Prepare the steak: Rub the steak with melted butter (1 Tbsp), thyme (½ tsp), garlic powder (½ tsp), salt, and pepper to taste. Let it marinate for at least 15-20 minutes. Preheat a grill or grill pan over medium-high heat. Cook the steak for about 4-5 minutes per side, or until it reaches your desired level of doneness. Let it rest for a few minutes before slicing.
Make the dressing: In a small bowl, whisk together balsamic vinegar (1 Tbsp), olive oil (2 Tbsp), Dijon mustard (1/2 tsp) , salt, and pepper to taste. Adjust seasoning as needed.
Assemble the salad: In a large bowl, combine arugula (2 cups), crumbled goat cheese (1/4 cup), sliced pear (½), walnuts (2 Tbsp), and red onion (¼). Drizzle with the prepared dressing and toss gently to coat. Slice the grilled steak thinly and arrange it on top of the salad.
Serve: Serve immediately, garnishing with extra walnuts or a drizzle of balsamic reduction if desired.
In this article, Coach Glassman proposes several strategies for achieving a seven-minute 2K row on the Concept II. Simple distance priority or time priority reattempts will yield improvements, but Coach encourages us to experiment with rate priority or interval based strategies.
While the example here is a simple, monostructural task, similar approaches can be applies to any measurable test.
"...don’t lose sight of the more general lesson of incremental, metabolically distinct, and converging methods contributing to an efficient strategy for success."
COMMENTS
M/45
Charlotte, NC
500 meter splits: 2:01.4, 1:59.7, 1:59.7, 1:57.4
Switched to Breathing Gear 3 (Nose In, Mouth Out) 1000 m in, then to Breathing Gear 4 (light Mouth In, Mouth Out) ~1400 m in, then to Breathing Gear 5 (heavy Mouth In, Mouth Out) last 300-400 m
Paddle @ 1
Time: 8:51.2
TUESDAY 250311