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From the CFI Vault: Oven Roasted Tri-Tip

By admin | In Recipes | on October 31, 2011

Remember, wear a costume today or suffer the 30 burpee penalty!

Since the Paleo diet involves eating protein with every meal, I often find it helpful to prepare larger cuts of meat in advance. This keeps my refrigerator stocked with easy servings to add to meals or take on the go. One of the leaner cuts of beef that you can get for a reasonable price is tri-tip but many people balk at the idea of how to cook a large roast like this. Here’s an easy way to prepare tri-tip in your oven with a dry spice rub.

*For those of you that came over for Tom’s party, you may have been lucky enough to have sampled this delicious tri-tip!**


  • 1 (2.5 – 3 pound) tri-tip roast
  • 2 tbsp ancho chile powder
  • 1 tbsp ground cumin
  • 2 tsp garlic salt
  • 1 tsp thyme
  • ground pepper to taste


  1. Mix spices together and set aside.
  2. Rinse tri-tip under cool water and pat dry with a paper towel.
  3. Place tri-tip in roasting pan or baking dish and apply spice rub. Thoroughly coat the roast with the dry rub, patting to spread the spices evenly.
  4. Cover roast and refrigerate for 2-3 hours to allow spices to soak in.
  5. Heat oven to 425F and once temperature is reached, place roast in oven. Cook for 35-40 minutes for medium rare.
  6. Remove from oven and allow to sit for 10 minutes before carving.

The nice thing about the spice rub is that it acts like searing and keeps much of the moisture within the roast. While tri-tip definitely is better when prepared in a smoker, this variation is pretty easy to whip up while watching Sunday night football. Pair it with a heaping serving of vegetables for a tasty Paleo feast!

WOD 10.31.11

Remember, wear a costume today or suffer the 30 burpee penalty (pre WOD)!

5 rds:

1 minute max calories row
Rest 10 seconds
1 minute max reps Kettlebell Snatches
Rest 10 seconds

*inspired by a CrossFit Football WOD*

Rest 5 minutes

Clean 2-2-2

7 Comments to "From the CFI Vault: Oven Roasted Tri-Tip"

  • Amy says:

    October 31, 2011 at 8:30 AM -

    I made this a few months ago and it was deeeeelish!! Thanks for the recipe!

  • Amanda says:

    October 31, 2011 at 9:09 AM -

    But do we have to do the WOD in it?!?

    1. ruth says:

      October 31, 2011 at 10:04 AM -

      Amanda, most people modified/lost most of their costume mid wod, so don’t worry about it!

  • Kara says:

    October 31, 2011 at 10:50 AM -

    Can I bet exempt from this? All my stuff is in the process of moving across country….please???

    1. ruth says:

      October 31, 2011 at 11:32 AM -

      Kara, 30 burpees or draw a cat face on with eyeliner… Your choice! :-)

  • Michael H says:

    October 31, 2011 at 11:35 AM -

    Wow Ruthless Ruth, laying down the iron fist!

  • Aaron says:

    October 31, 2011 at 1:52 PM -

    I am trying this recipe, it looks amazing.

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