The
Daily
Fix
Test 1
Smoky Beef & Mushroom Stew
How Fit Are You?
1-rep-max bench press
Max set of pull-ups
A smoky and slightly spicy twist to traditional beef stew.
Creating a fitness competition consistent with our fitness model is a task fraught with difficulties.
You must start your set of pull-ups within 30 seconds of racking the barbell from your bench press. These are strict pull-ups. No kipping.
Spend ample time warming up and ramping up for each exercise prior to your test set.
Today is day 1 of 5 of our How Fit Are You testing series. Plan on completing one of the tests each day this week.
Post load from the deadlift (pounds) and reps of the pull-up (reps) and multiply them for your score. Then reference the scoring table to determine how many points you earned today.
6,000-8,214 = 4 points
8,125-10,499 = 8 points
10,500-13,124 = 12 points
13,125-15,999 = 16 points
16,000+ = 20 points
We’ll use these points at the end of the week to determine your overall fitness score.
Ingredients
8 oz. beef stew meat, cut into cubes
1 Tbsp butter
¼ onion, diced
1 clove garlic, minced
¼ cup mushrooms, sliced (cremini or button)
¼ red bell pepper, diced
¼ cup celery, diced
¼ cup beef broth
¼ cup red wine (optional, for richer flavor)
¼ cup crushed tomatoes
¼ tsp smoked paprika
¼ tsp dried thyme
¼ tsp ground cumin
¼ tsp chili flakes (optional, for a bit of heat)
Salt and pepper, to taste
1 tsp fresh parsley, chopped (for garnish)
Macronutrients
Protein: 52g
Fat: 24g
Carbs: 10g
Preparation
Brown the beef: Melt butter (1 Tbsp) in a small dutch oven or stew pot over medium-high heat. Add the beef cubes (8 oz.) and cook until browned on all sides. Remove the beef from the pot and set aside.
Sauté the vegetables: In the same pot, add the ¼ diced onion and 1 clove of minced garlic. Sauté for 2-3 minutes until softened. Add the mushrooms (¼ cup), red bell pepper(¼ cup), and celery (¼ cup). Cook for another 2-3 minutes until the vegetables are tender.
Add the liquids and seasoning: Return the beef to the pot. Pour in the beef broth (¼ cup), red wine (¼ cup) and crushed tomatoes (¼ cup). Add smoked paprika (¼ tsp), thyme (¼ tsp), cumin (¼ tsp), chili flakes (¼ tsp), and salt and pepper to taste. Stir to combine.
Simmer: Bring the stew to a boil, then reduce the heat to low. Cover and let it simmer for 45-60 minutes, or until the beef is tender and the flavors are well-developed. Stir occasionally.
Serve: Ladle the stew into a bowl and garnish with fresh parsley (1 tsp) before serving.
Coach Glassman's original competitive test from 2003. The concepts he laid out here went on to become the framework for fitness as a asport.
"The fitness test, or competition, that we offer this month is conducted at a facility and time of the athlete’s choosing.
Our initial hope was to design a competition that would not only reflect CrossFit’s broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Additionally, we wanted a competition that would motivate and reward fitness improvements among our fittest. Specifically, we set out to motivate an improvement in the absolute strength, relative strength and gymnastics foundations of all CrossFit participants. Unfortunately this last consideration rendered the design troublesome for many who are other than already very fit and male. So, what we ended up with was a competition where the ability even to complete the test suggests a fairly advanced level of fitness."
COMMENTS
Strict Pull-ups: 21
So, multiplied: 4200
I'm wondering if the scoring table is set for Deadlift weight instead of Bench Press weight.
M/45/6’2”/218
Charlotte, NC
Pull ups 12
2460
Bench - 300#
Pull ups - 3
Strict pull-ups 12reps