Tuesday, June 18, 2013

Flourless Alsatian Style Pizza

This came out really well. i think some tomato sauce and cheese would work nicely on this as well. It's is a bit rich due to the almonds. This makes pizza for one

The Pizza Crust

1/2 cup almond flour
1/4 cup beaten eggs
1 tbs olive oil
1/4 tsp black pepper
1 tbs parmesan cheese
Preheat over to 350

Mix, then spread into a thin circle about 8-9 inches on a grease non stick baking sheet, I used a fork on a silpat working from the center out. 
Bake until edges are just starting to brown. Check to make sure it has set completely then flip gently and bake another 3 minutes remove from oven onto cooling rack. 

Alsatian pizza: 
One half small onion julienned
1/2 cup mushrooms chopped thin
2 slices of chopped raw bacon
2oz chicken breast sliced thin into 1 inch slices.
1/4 cup goat cheese softened
1/4 tsp garlic
1/4 tsp parsley
1/4 black pepper 
1/4 cup beef stock
1.5 cups spring mix
2 tbs parmesan cheese
 
Preheat oven to 400
Saute bacon in a pan over medium heat until fat is rendered but bacon is not fully cooked. Remove bacon, keep fat in pan.
Sauté onions and mushrooms until soft and starting to brown. Add in garlic, parsley, pepper, cooked bacon, chicken and beef stock. Toss and allow beef stock to reduce until mixture is still wet but not sopping wet. Remove set aside. 

Take pizza crust and brush lightly with olive oil. Sprinkle with a little parmesan. Spread goat cheese like a sauce. 
Top with onion, mushroom, chicken bacon mixture. Spread remaining cheese on top. Top with spring mix. It will seem like a lot but it shrinks considerably. 

Place in oven on pizza stone or on a baking sheet. 

Bake about 7-10 mins until edges are golden. The almonds will burn very easily after this point so keep careful watch. 

This is a test pizza. It needed more of the topping and that is reflected in the recipe above.


Tuesday, June 11, 2013

It's now officially summer...time to pull out the sledgehammer!

Well the final rugby event of the spring is over. The 40th annual Lehigh valley summer 7s tournament this year had thirty teams from all over the mid-atlantic, 71 matches, and all in one day. A momentous task to plan and I'm thankful for all the help. 

Now to get back on it in the gym.  I'be got a great base and feel pretty good. I'm 20 lbs lighter then when I start the season in march. I feel great things to come. Started off with one of my favorites and hit a PR by over a minute, 13:14. 
"Nancy".

Tomorrow: 
Warmup: Dynamic / thoracic mobility

Strength: 5 bear complexes. 135lbs

Conditioning: 
15 minute AMRAP:
5 5ft tire flips with jump through 
10 sledge  swings rt arm
10 sledge hammer swings left arm


Monday, June 3, 2013

Rhabdomyalisis at CFC / Workout: June 5th, 2013

Thanks to Ed, Matt and Erika for coming over for an early week workout. Quick and dirty tonight. 
Thoughts are with Mike S. as he gets over a case of Rhabdomyalisis at St Luke's. this was the result of a workout of 100reps of 135lbs presses and squats he put himself through on Friday. 
If you don't know what "rhabdo" is I urge you to get to know the symptoms because it can in its worst  form be deadly by the way of renal failure. 
After a very hard workout if you have very severe muscle pain, swelling and your urine is brown. Get to the hospital. You just tore your muscles apart so badly they released a bunch of bad stuff (myoglobin specifically) that can cause rental failure. 
In retrospect, it very well could have been rhabdo that Sarah had last Monday night after the "Murph" on memorial day. We thought it was a stomach bug, but no one else around her had anything of it or contracted it from her subsequently. Vomiting and severe nausea can be signs, with severe muscle aches, swelling, fever, and again brown urine. Too coincidental. Be careful, stay safe. 

Workout: 

Warmup: 1000m row / dynamic / hip mobility 

Strength: Cleans 3-3-3-3-3 full reset after each rep

Conditioning:
4 rounds 500m row
10 toes to bar
50 double unders

Sunday, June 2, 2013

Workout: June 3rd, 2013

Weapons of shitty tissue destruction. 
Rest day/ mobility day this weekend after smashing through 5 heros wods last week. Again, a great big thank you to the HIT Squad members who gave and unbelievable amount of support. We have almost 100 shirts/ tanks sold and extra donations that totaled $1,500 that was donated to heroes in transition at their annul gala Friday night. They in turn used the fund for patriots rovers. An awesome veterans service dog program. Check them out. 

Tomorrow: 

Warmup: dynamic / posterior chain mobility/ thoracic spine stacking

Strength: Deadlift 3-3-3

Conditioning 1: 800m sprint rest 1 min / 400m sprint rest 45 sec/ 200m sprint rest 30sec / 100m sprint rest 15 sec / 50m sprint / rest 10 seconds sprint 50m 

5 min break: 
Conditioning 2: Tabata burpees, rest 1 min, Tabata abmat sit-ups

Friday, May 31, 2013

$1,500 raised by the HIT Squad! / 5 heroes in 5 days

Thank you to all the new HIT Squad members for all the the support! We will be donating $1,500 to Heroes in transition at their annual gala tonight in NYC. Absolutely amazing! The shirts should be in in about three weeks so you will have them in late June sometime.

5th hero workout in five days: I'm beat, but happy and even more respectful for the even greater sacrifices that these heroes gave. Thank you to Michael Murphy, Robert Kalsu, Dick Winters, Jerry Patton and Eric Jones for your service. 

The HIT Squad:

Jake Knight

Brett Biggs

Sarah Biggs

Reagan Biggs

Josh Ellis

Linda Kospiah

Cathy Biggs

Dennis / Karen O'donnel

Shane O'donnel

Frank Weghoffer

Brendan Reeves

Christie Ellis

Drew Ellis

Kai Ellis

Veronica Maher

Mike Santanasto

Amy Santanasto

Pauli Mangieri

Lauren See

Erika Petrozelli

Matt Petrocelli

Meg Smith

Carolyn Florentino

Colin Anderson

Ashleigh Anderson

Graham Anderson

Chris McGinnis

Lindsey Brase

Courtney Benedict

Ed Albertson

Lynn Iaccarino

Erin Frawley Mahood

Phil Shipos

Melissa Neu

Liz Czajkowski

Indra Swift

Chris Mc Gee

Lindsey Christy

Mike Abgarian

Molly Abgarian

Brandi Flyte

John Haney

Stephanie Haney

John Pozzetta

Mst. Sgt. Stuart Loux

Carole Loux

Fran Ohl

Jim Isbell

Kenneth Jones

Michael Warshaw

Melissa C Papa

Roberta Cannon

Jaqueline Guidry

David Nunheimer

Michael Procek

Stephanie Seaman

Cindy Jones

Elissa Rothermel

Eric Covell

Mary Jane Sickonic

Thursday, May 30, 2013

Memorial Week Workout Day 5: "Eric" the Reason for Heroes In Transition. HIT Squad members and others please read.

With the H.I.T. Squad Fundraiser wrapping up tomorrow and the Heroes In Transition Gala being held in NYC tomorrow night, I found it quite fitting to wrap up CFCs Memorial Week of Hero workouts with the reason behind Heroes In Tranition, Captain Eric Jones. He was the friend of my college roommate, I never met him but wish I had. In 2009, he was tragically killed in a helicopter accident on a combat mission in Afganistan. His parents started Heroes in Transition in his memory to help Veterans who need assistance adjusting to life after sustaining injury, both physical and mental, in the service of their country. I have seen them purchase and train service dogs, ( we helped buy one they named Jethro, which was Eric's pilot, call sign), a van for a veteran who took it upon himself to distribute food to local indigent vets all with little means of his own, and many other things like this.  Check out www.heroesintransition.org for more Info. Tomorrow I will release the tally that was raised by the HIT Squad that will be donated tomorrow night at the HIT Gala. Thank you to all those who have joined the support is amazing. There is still time, until 4PM may 31st, to Join the HIT Squad. Please spread the word for a last push. Share, like, send whatever. To join click on the donate link on the right side of the non- mobile site of cfchickentown.com. $15 gets you a tshirt or tank. 

Memorial Week Day 5 workout:

"Eric"


10 rounds for time:
50 jump rope double unders 
25 abmat sit ups
10 Santanasties* 20 lb ball

*= jumping burpee ball slam begin with a wall ball on the floor. Pick it up to overhead in any fashion you see fit, at the top, jump and bring the ball down to the ground in a slam ball motion. Perform a burpee with hands on the ball (no jump required)and repeat.


Wednesday, May 29, 2013

Memorial Week Day 4: "Jerry"

Feeling battered and beatin'. Hands are torn up and the DOS (delayed onset soreness) is fully set it. 

Tomorrow: "Jerry"
For time:
Run 1mi.
Row 2k
Run 1mi.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor