Ingredients
Steak, about 1 inch thick (trim any fat away)
Salt and pepper
Coconut oil (Natural "good" fat & can withstand high cooking temp.)
Stovetop
Oven, warmed
12-inch skillet
Tin foil (if necessary)
Directions
1. Dry the steak with paper towels and sprinkle salt and
pepper over both cooking sides. Warm your
oven to 150 F.
2. Heat the pan first to medium-high, then add oil.
Getting the temperature right is critical; know it
for your stove. It’s the point at which the coconut oil
is sizzling. Wait until that temperature is
reached to add the steak.
3. Place the steak in the pan and don’t move it. Flip it
at 3 minutes and, once again, don’t move it. Reduce
the heat to medium, and cook the other side for 4
to 5 minutes.
4. Move the steak to the warmed oven to let it rest for
10 minutes. You don’t have to keep it in a warmed
oven, but cover it with tin foil and let it rest before
carving or serving.
Notes
One should balance the factors of cost and fat content
when buying a steak. One of the best cuts in this category
is a boneless top sirloin steak. I usually get more than I
need for one meal in order to have some left over.
Lean steaks cook best at a high temperature. This is not
for the faint of heart: high temperatures call for keeping
your wits about you. These instructions are for mediumrare
steak.
If you use a thicker cut, you’ll require more cooking time. In
my experience, a steak 1¼ inches thick should be seared 4
minutes per side, and a steak 1½ inches thick for 5 minutes
per side (reducing the heat to medium at the 2-minute
mark on the second side). If you’re not sure, and as a rule
of thumb, undercook the meat slightly, as the cooking
process will continue after it’s removed from the heat
source, a phenomenon known as “carry-over cooking.”
If you want to be specific about your degree of
doneness—and test this method to figure out what works
best for you—use a meat thermometer. Testing at exactly
the moment you take the steak off the high heat, cook
as follows: 115 to 120 degrees for rare, 120 to 125 F for
medium rare, 130 to 135 F for medium, 140 to 145 F for
medium-well, and 150 to 155 F for medium well done.
Practicing this technique and getting it right can be
considered a basic life skill. Combine your meat with
tossed vegetables and a good fat. You’ll be glad you did.
Warm Up
5 Medball Clean & Jerks
Monkey Bars (Outside)
5 Tire Flips
5 In & Out Tire Jumps (In & Out=1)
100m Sprint
1 Front Roll/ Cartwheel
Skill
Hollow Rocks
Pistols
WOD
4 Rounds
10 Pistols (5 each)
20 Push Ups
10 Hollow Rocks
Max Handstand Hold (on wall)
