The
Daily
Fix
3 rounds for time:
Beef, Mushroom & Rosemary Stew with Red Wine
Excercise Induced Rhabdo
Row 500 meters
25 GHD sit-ups
25 hip extensions
This hearty beef stew features tender cubes of beef browned in butter and then simmered with sautéed onions, garlic, carrots, celery, and mushrooms in a rich broth.
We find ourselves obligated not just to explain the potency of high-intensity exercise but to warn of its potential lethality.
GHD sit-ups can deliver a devistating blow if you haven't had prior exposure to them. Now is a good time to review the threat of rhabdomyolysis if you hit these workouts too hard too fast.
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Ingredients
1 lb beef stew meat, cut into cubes
2 tsp butter
½ onion, diced
2 cloves garlic, minced
1 cup mushrooms, sliced
½ cup carrots, diced
½ cup celery, diced
½ cup red wine (optional, for richer flavor)
1 ½ cups beef broth
¼ cup diced tomatoes (canned or fresh)
1 Tbsp tomato paste
½ tsp dried rosemary
½ tsp smoked paprika
1 bay leaf
Salt and pepper, to taste
Fresh parsley, chopped (for garnish)
Macronutrients
Protein: 99g
Fat: 72g
Carbohydrates: 28g
Preparation
Brown the beef: Heat butter (2 tsp) in a large pot or Dutch oven over medium-high heat. Add the beef cubes (1 lb) and cook until browned on all sides. Remove from the pot and set aside.
Sauté the vegetables: In the same pot, add the diced onion (½), minced garlic (2 cloves), diced carrots (½ cup), and diced celery (½ cup.) Sauté for 3-4 minutes until the onion is softened and the vegetables start to caramelize.
Add mushrooms and cook: Add the sliced mushrooms (1 cup) and cook for another 2-3 minutes until they start to soften.
Deglaze with red wine: Pour in the red wine (½ cup), if using, and scrape the bottom of the pot to release any browned bits. Let the wine reduce slightly, about 2 minutes.
Combine and simmer: Return the beef to the pot. Add the beef broth (1 ½ cups), diced tomatoes (¼ cup), tomato paste (1 Tbsp), dried rosemary (½ tsp), smoked paprika (½ tsp), bay leaf (1), salt, and pepper to taste. Stir to combine.
Simmer and serve: Bring the stew to a gentle boil, then reduce the heat to low. Cover and let it simmer for 1-1.5 hours, stirring occasionally, until the beef is tender and the flavors are well-developed. Adjust seasoning if needed. Remove the bay leaf, ladle the stew into bowls, and garnish with fresh parsley.
In this article we share the lessons we’ve since learned about “exertional rhabdo.” While high-intensity exercise is essential in obtaining and maintaining optimal health and fitness, it's important to be aware of when too much is too much.
“Countless bad-asses from sporting and special operations communities, long regarded as bulletproof, have been burned at the stake of ego and intensity.”
As it turns out, the burning is rhabdo, and we now find ourselves obligated not just to explain CrossFit’s potency but to warn of its potential lethality.
We can dispense with much medical detail with a quick and easy description of rhabdomyolysis as a potentially lethal systemic meltdown initiated by the kidneys in response to the presence of shed muscle-fiber debris and exhaust in the bloodstream. There are several causes and types of rhabdo, classified by the underlying cause of muscle breakdown. With high-intensity exercise we are dealing with what is known as exertional rhabdomyolysis. It can disable, maim and even kill.
COMMENTS
500m Row: all sub 2:00 502/502/502 ;)
25 GHd Sit-ups: UB all sets
25 GHd Hip Extensions: 15/10x3
35+ men’s league soccer match
45/M
Charlotte, NC
Rows: 2:03, 2:03, 2:02
GHD Sit-ups (25 consecutive): :51, :47, :47
GHD Hip Extensions (20-5): :51, :50, :44
Transitions were :11-:17 long in between exercises
Sub
Weighted sit ups (15#)
Superman holds (3 sec)
Time: 17:48
No GHD, scaled to abmat sit ups and deficit RDLs with 95 lbs
13:35