Almond Crusted Eggplant Caprese Salad

Almond Crusted Eggplant Caprese Salad

It's harvest season hear in Chickentown. Tomatoes, Eggplant and basil are just part of the harvest but they can make a tasty grain free starter.

You'll need:
1 Small Eggplant
1-2 Beefsteak Tomatoes (any large round will do)
1/2 lb Ball of Fresh Mozzarella
3 cups of Almond Flour
10-15 leaves of Fresh Basil
1 cup of arrowroot (you can use wheat flour if you don't mind grains)
1 large chicken egg
2 tbs of good quality Extra Virgin Olive oil
salt/pepper
Enough regular olive oil to make 1/4 inch depth in a heavy bottom pan.

I hate mushy Eggplant. This step is critical to not have a mussy wet mess.
2 hours before you need to have it ready:

Slice egg plant into 1/4-1/3 inch thick slices
place on a rack and very lightly, salt both sides. just a sprinkle!

Allow it to rest for about 1.5 Hours. You'll notice water forming on the surface. After 1.5 hours place in-between two paper towels.

Heat Regular Olive oil in pan to about 325, (medium-ish)
Gather two plates and a small bowl that the slices will fit into.
On one plate place the almond flour and the other place the arrow root.
In the small bowl add the egg with 2 tablespoons of water and beat it.

work one piece of eggplant at a time, dredge it in the arrowroot powder, shake off excess by tapping it on plate.

Dunk eggplant into egg wash coating it.

Immediately, place into aloud flour mound. Sprinkle some on top from the pile, flip repeat, and give a light shake. Place to the side and repeat until al epic are covered.

Once all are done, place 4-5 piece in the hot olive oil. cook for about 2 mins a side. It should just be  just slightly brown. Almonds burn easily don't make them too dark. They get bitter.

When done, place on a wire rack to drain.

Repeat until all are cooked.

Slice ripe tomato and mozzarella Very thin. Chiffonade the basil (slice into narrow ribbons)

Place  eggplant on plate, top with a slice of the cheese and tomato. Top with a light sprinkle of salt, pepper, extra virgin olive oil and basil.  A few drips of aged balsamic vinegar makes a nice addition!

"Shake Your Tail Feather" Virtual 5k Benefiting Heroes in Transition!!!

Click here to go to the CFC Apparel Store 
To Enter the Virtual 5k, buy any CFC T-shirt or Racerback tank. That's It! Nothing to pick up, no place to be.

 I will donate the ENTIRE amount (not just proceeds) to Heroes in Transition during their NYC Gala on May 15th. 

Click here for more info on HIT

Run it, Row it, Ruck it, Walk it, do 5k of anything! 
Get your gym to collectively do 5k burpees, lift 5,000 total pounds, whatever. Get creative and help out a great cause! You can do it any time in any manner. Post your 5k to the CFC's Facebook page or E-mail to cfchickentown@gmail.com

(Orders will be placed AFTER the 15th of MAY and may take 3-4 weeks to come in)

Two new Style in Available! The Event Shirt with the Logo Above and The new "Get COCKY"

Buy either and 100% of your payment gets donated.

Veteran's Day Week Challenge!

Veteran's Day Week of Honor workouts. In honor of these heroes and their brothers I offer a week of honor. If not for you how about for them? 

Start of with the classic: "Murph"

Day 2: "Winters"

"Winters" Named after Lancaster native and of "Band of Brother" fame Maj. Dick Winters. 

4 rounds in weighted vest: 

800m run

21 burpees

10 pull ups

5 handstand push-ups 

Day3: "Zembiac" aka the Lion of Fallujah. "

"Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and be self-confident. Appreciate your friends and family. Be a leader and not a follower. Be valorous on the field of battle. And take responsibility for your actions. Never forget those that were killed. And never let rest those that killed them."

5 rounds

11 Back squats 185lbs

7 strict burpee pull-ups

400m run

Day 4: "Eric"

Eric Jones Was killed in Afghanistan 2009. He was the best friend of my my good friend and college roommate. He is the in inspiration for CFC. We have successfully raised over $5,700 in his name. 

10 rounds for time:

50 jump rope double unders (150 single 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.

And dare I utter the word that carries such fear: KALSU!!!!!!!!!!!

Day 5: "Kalsu"

Every minute on the minute perform 5 burpees, then use the rest of the min to perform as many 135lbs thrusters as possible. Repeat until 100 thrusters are rep'd. 

James Robert "Bob" Kalsu (April 13, 1945 – July 21, 1970) was an All-American tackle at the University of Oklahoma and an eighth-round draft pick by the Buffalo Billsof the American Football League in 1968.

Kalsu was a starting guard in 1968. He played the entire season and was the Bills' team rookie-of-the-year.^[1] Following the 1968 season, to satisfy his Reserve Officers' Training Corps (ROTC) obligation, he entered the Army as a Second Lieutenant and arrived in Vietnam in November 1969 as part of the 101st Airborne Division. He was killed in action on July 21, 1970 when his unit came under enemy mortar fire at FSB Ripcord near theA Shau Valley.

Woeful neglect

I've been in neglect of this blog. There it is. I'm sorry. It's not for lack of reason other then priority. It's not to say we haven't been doing things here at CFC. In fact in the past month we've raised over $500! Keep up the great work. 

Please stay tuned through these absences via the Facebook page. There's only so much time in a day and my little one, wife and work take precedent.  

Crossfit vs. crossfit

So my former Crossfit Gym-mate and  FB friend Dennis O'Donnell wrote his opinion on the topic of the Trademark that is CrossFit and why he thinks it has and will continue more so to become part of the vernacular, thus making the trademark invalid. Example: "What are you doing for a workout today?", "Oh, I'm gonna do some crossfit." Does this mean you are going to a CrossFit gym and WODing or simply doing a crossfit-gym-like workout at the park?  You can find that here http://www.dmodjr.com/crossfit-vs-crossfit/ and I highly recommend you read this first. It was responded to by a Russell Berger, of CrossFit Higher ups in quick fashion and what seemed to be an immediate knee-jerk reaction to a google alert about ignorance of the term CrossFit. Google him and you'll notice his process of telling people why they are wrong about Crossfit, which is not necessarily a wrong thing to do in his case although some may not like it.

Let's put things in perspective. I don't have an agenda. This is my reflection as a former consumer and current alumnus for lack of a better word of the brand. I'm an outside observer at this point that was at one point emerged in CrossFit. That being said, I like CrossFit. It has done amazing things to get people, myself included, motivated about fitness and actually achieve much higher goals then they ever could have over many areas of fitness they would never have touched. I'm much higher on the fitness learning curve of fitness because of it. I just watched the Games with great enthusiasm. I support the gyms/ some trainers in my area, CrossFit or not.  I write this as an "owner" (and I say that because I own my house) of a personal garage gym that started as a bit of a joke: CF Chickentown (which stands for Cross-training Fitness Chickentown) I don't train anyone. I make no representation to do CrossFit or crossfit-like workouts. In fact it's where I park my car at night. It's literally my garage. There are no members. I charge no fee when friends come to workout. I use it as a means to stay involved in the fitness community in my area. This local community is not exclusive to but does contain some CrossFit gym members. This allows me to have some fitness fun and most importantly raise a crap ton of money for wounded and transitioning veterans. Do I make money on this effort? Absolutely not. I would say if anything my stupid little tongue-in-cheek creation would be officially classified as an anti-profit operation to my income statement.

But I digress back to the question; CrossFit vs. crossfit. While I think Dennis makes great points, in the long run I'm gonna have to disagree with him on this. CrossFit is a brand. The name has value. It has brought 10,000 gyms to open up under its auspices. The fact that people simply call crossfit-like workouts CrossFit can and has been argued as have many other trademark issues in the past. I'll go back to a classic marketing 101 case. Rollerblade vs. in-line skating.  Rollerblade was not the first player to the market for inline skates, they were however by far the best at getting it out there. They exploded over a few years. The argument was,  are you Rollerblading or in-line skating on Rollerblade brand skates?  To this day Rollerblade is a defensible trademark. I don't think its much different here. Are you crossfitting or functionally working out with constantly varied movements across many modal domains, in a CrossFit Gym? If you are in a CrossFit gym, yes, you are CrossFitting. If outside a CrossFit branded gym technically no. That won't stop people from saying they are doing crossfit outside of the system. Especially since Rollerblading and In-line skating on Rollerblades is much more succinct then the CrossFit vs. CVM example above.  There are many examples of this. Kleenex is another simplified standout. Do you need a Kleenex or a Kleenex brand tissue? Kleenex, a widely used term for facial tissue is still a major brand. As long as it's not used to your personal benefit outside of the system you're good. It's free advertising for them. No one can blame them for defending something they built. Its a tight line to walk.

The other discussion I see revolves around  the availably of the brand. As in when there is an event that is not a CrossFit sanctioned event but the workouts performed could and are the same that are done in CrossFit gyms everyday. It seems CrossFit keeps the brand very close to heart. I'm not, nor have I researched a sanctioning method for an event. It could exist. I don't know. Are you technically having a CrossFit competition if HQ didn't approve of it? No, you are not. I liken this to any other event. My rugby team has held a tournament every year for 40 years. We as a team are part of the USA Rugby Umbrella because we register as a team, individual players and coaches.  But because we don't comply with the quite honestly unenforceable regulations they require we don't have a USA RUGBY sanctioned event, but we still do play rugby and a lot of it. My point, brand can carry clout which is worth something. Value in name points to a brand.  

Now there are several issues I do have with the CrossFit brand itself. Most of these I'll leave to myself as my humble opinion is not a tenable position to those entrenched in the brand and quite frankly I don't want to have the argument. Also I don't preach against something that in it's totallity is in fact doing good.  Simply, I'm an established financial advisor not a pro trainer and wouldn't expect my CrossFit coach to answer how to road map a retirement income plan. I will say however that responses from higher -ups in the CrossFit community i.e. Dennis' blog post seem extreme but then again I can't blame them for defending their brand. Regardless of this fact it still does wreak of douchbaggery to some. It's the all powerful "Universal Catholic Church" and the Reformation all over again.  Not to invoke too much parallelism because there is an obvious difference in scope of the two arguments, but when you build a powerful brand, there will be a Martin Luther, John Calvin and Henry the VIII who come along and take away from that brand and create there own, i.e Protestantism.  It's still leaves your brand perfectly viable and popular but not without the need to defend it to the death. Now attacking people who are believers in the system who might have a few issues with the it, claiming that they are ignorant of the system is probably not the popular way to go. It could backfire and cause more people to stray.  It does however show the narrow line that must be walked when your brand is under attack.  Frankly should an admirable trait in a capitalistic society. It's how this whole thing works.

Having both sides of the equation is why this is a great country. You can buy in 100%,  criticize but accept it, try to change it, leave it or attack it. If you build something you better defend it because someone will probably come up with something good enough to market that seems better what you have. It's not a matter of, "Is CrossFit good or bad," and "What other thing is good or bad or better." It is, "Does CrossFit have a right to it's name as a brand." I'd say unequivocally so. 

Red, White and Blue Nachos: Lobstah Style!

Let's start off with the disclaimer: This is not healthy. Not at all. It is anti-healthy. It is simply awesome and it is patriotic. Enjoy the 4th with a show of freedom through American opulence on a plate.

Blue Corn Tortillas

7 oz Lobster claw meat thawed, chopped couresly into chunks

Cheese Sauce
1.5 cups of milk 2% or higher
1 tbs AP flour (use 2 tbs if you don't have the next two items)
1/8 tsp Xanthan Gum
1/8 tsp guar gum
 - These are two thickeners that I feel give a little better consistencythen just flour
1.5 cups of shredded Monterrey jack cheese
1 tbs butter
1 tbs romano cheese (Parmesan can substitute)

In a sauce pan over medium heat melt butter, wisk in flour to combine. Cook forabout about a minute wisk in the milk.
When Flour has combined with milk, (no lumps), wisk in in the two gums. wisking every 30 or so to make sure it's not burning on the bottom of the pan, Bring milk up to a low boil. As soon as it is boiling, turn off heat and remove from burner. Slowly add in little bits of the Monterrey jack and romano cheese. As they melt add more until all of it is fully incorporated.
Using 1/3 of lobster, mince it further into small pieces. mix into sauce. Set aside to cool.

Salsa
1/4 cup diced peppadew peppers
1/2 cup diced Fresno peppers (or red bell for less heat)
1 small white onion diced
1/4 cup canned diced tomato
1/4 tsp paprika
1/8 (pinch) tsp salt

Combine all and set aside.


While the sauce can be used right now, it's best if the lobster and sauce get to know each other overnight.

Warm sauce gently in a pot or medium setting on a microwave, stirring often.

Layer tortilla chips, pour sauce over chip evenly, put salsa on top and distribute lobster evenly.
 

GORUCK Challenge Lehigh Valley AAR (after action report), ***this is a "spoiler" for GORUCK Challenge Events***

8:15 PM, Bethlehem, PA, On a beautiful June night, low 70s low humidity. 31 people, many of whom have never met, congregated at the start point, the parking lot across from the start point or what is more commonly known as the "Celticfest field" in the city's historic district.

With our rucks packed down with bricks, around 40lbs each, our team weight, a 31lb I-beam, a weight for the fallen, another 30lb I-beam, an American flag the has flown in Afghanistan and over the Capitol Building and a GORUCK Tough flag. We were immediately under the watchful eye of the Bethlehem Police who were interested in our activity. Upon learning what we we doing it seemed as if we became of bit of entertainment for the current on duty officers as we got multiple visits including the horse mounted division throughout of initial "Welcome Party" with little more then a chant over the loud speaker of one of the officers, "GORUCK!"

A light meet and greet continued into the twilight of the late sunset on the eve of the Summer solstice. At around 9PM, our start time, one of the shadows (volunteer photographers) noticed our Cadre, Cadre Matt, standing in the field in the distance opposite the lot in the field. We all grabbed our gear and moved over to him. We were given our introduction. The Cadre let us know what to expect. The statements, "I know you've read a lot online about this event... It gets much worse..." and"All it takes is all you got." being the definitive standouts. Matt told us about himself, a Recon Marine who has had multiple tours in Iraq and and a round in Afghanistan. He told us he would be adding in his own interjections of things you don't hear on the news and would be trying to bridge the gap between the military and civilian aspects of the most recent wars. He had us go around and introduce ourselves and state why we were here. A very interesting exercise. A gear check was conducted to make sure we had enough weight and water. Our instructions of never putting your rucks down unless told, the team weights and flags to move with us on every movement were put down. The buddy system was emphasized and would be strictly enforced regardless of what you had to. If one goes, two go. Then the good livin' began...

As the last remainder of light departed into the darkness of night, a nasty welcome party was conducted for over an hour and a half.  The 100 yard long field was fully utilized. Our activities consisted  of a back-and-forth on the field; ruck weighted lunges, push ups, 100 yard low crawls, bear crawls,

inch worms, elephant crawls, monkey f*ckers, flutter kicks, ruck 

thrusters, and more. This included moving the team weights and flags with us as we went. I think this worried a few as to the severity of the event as this was no joke of a workout. A little "break" of ten minutes was given to learn everyone's name under threat of more weighted pushups on some already pretty smoked triceps. We failed once, figured out a system and succeeded on our second go around.

Then came the stairs. The Hill to Hill bridge stairs consisting of two long flights of stairs which gained about 60-70 ft leading onto the bridge deck above was used for ruck weighted sprints, bear crawls and crab walks. After, we were again led to the middle of field. Our first "physical fun" time was handed down. Cadre made us line up in two ranks facing each other. We were to lay down alternating head/toe with the opposite rank. We had to "crowd surf" each member from the one end as they place their pack on their stomach and laid back onto the column, only to be crowd surfed to the other end. This was interesting as the different weights and other physical attributes were passed over the column and many a comment was made creating many smiles.

We were formed up and read our orders for the evening. While much of it which was notably lost in Marine/military nomenclature, I think we all got the point. Our movements would be in the spirit of actual missions to create purpose behind our action, even though we would obviously not be in danger at any point.
We are to act as a unit being deployed to assist a local force with their efforts against an unwanted aggressor. We were to train for preinsertion, (the welcome party we just experienced) then assist the group to help them drive out the enemy. Our first mission was to deliver building materials and ammunition to help rebuild a foot bridge that will assist the local military contingent to resupply their forces. We'd move 4.3 mis to deliver these materials to a destroyed bridge down to the west on the D&L trail and had 1 hr and 40 mins to get there. This meant, coupons...

Cadre Matt introduced us to our initial coupons, a couple of 15lb ammo cans. After a quick water fill via the hose outside the Wooden Match restaurant, we were led over to collect our building materials across the street. This ended up being 4,  8ft Rail road ties. With teams of three to four these were picked up and included with all the other items we were already carrying including our rucks.

Now around somewhere around 11:30, we began moving down the pitch black trail with our headlamps on and with the Lehigh Canal on one side, the Lehigh River on the other and the sounds of trains moving slowly past us to our right in the rails yards. Rotating on the railroad ties as the carriers got tired. There were more then a few stops to realign ourselves and get the right personnel under the rails. We worked to keep the team together as some rails fell behind at times. It was our first lesson in teamwork and staying together. As we moved on in the darkness, stopping from time to time the distance became noticeable. It was hard to gauge how far we'd gone but it fell like a long way. It was kind of like walking in a tunnel. There were few visual targets to differentiate your surroundings. The rail's square corners started digging in and you could really start to feel the weight. Then we heard Cadre's alarm go off. He stopped us at what seemed to be a parking area along the trail and reminded us with a nasty set of flutter kicks and other PT, that making time hacks was critical. He also told us we were only .2 miles short of the objective. Probably one of the stops we made to regroup had made the difference. We picked up our "building materials" and delivered them to a parking area under a bridge crossing the Lehigh and received our next orders.

We were to test the river bottom so that we could be sure that the construction would hold the bridge, aka a reason to put us in the water. In the darkness headlamps shining about, we proceeded down a pretty steep hill through some tall grass to the 20ft high river embankment. shuffled down the steep embankment to the waters edge and given orders on how we would proceed into the water. One by one we all trekked out into the pretty cool but not freezing Lehigh River behind a small curved breakwater in the river. It was cold enough to make you notice, as it was almost waste deep. The cadre had us do some squats and thrusters, dipping our rucks in the water on each rep. Then before we were ordered to low crawl it out of the water and up the embankment to the parking area we were made to fully submerge ourselves into the tasty Lehigh River water just down river from Allentown's treatment plant. Once we were all back up the hill, we stopped so the Cadre could address us with some stories about certain experiences that I'll leave for those that attended the event as I feel that these insights are a special part of the experience and sometimes mean a little less when outside the suckzone that is the GORUCK Challenge. A little breeze had kicked up in the 57 degree air, enough to make you feel a little cold, but more then enough that there were a few showing a little shake. We were given our next task...

Our next task was to deliver medical supplies to our sister unit 4 miles away who were just put under attack. We had to get to their fall back position (Salisbury High School). We'd cross the Hamilton St. Bridge and head South. Additional orders were that we could only carry our rucks by the top handle in a farmers walk fashion. This sucked. 40lb alternating one arm farmers walk for 4 miles. Yuck. Approaching mile 3, everyone was feeling their grip start to give. We did get a short break to reload water as we passed a watering location. The last mile was pretty bad as some hills got thrown into the mix, but we made it to the rendezvous with time to spare as the sun was just coming up over the horizon. It was nice to be in the light. It gave a sense that we were making progress. The cadre addressed us again with more stories that made the suck go away when you put the event in perspective as he did.  Google "Major Douglas Alexander Zembiec" for a bit more on what was said. 

Next we were to head to Laubach Park to assist our local companion unit as they had made contact with enemy forces and needed assistance.  Off we went up a hill and over to the park over a couple miles to we set up under a goal post of a football field as Cadre disappeared with a few team members into a wooded area with a pavilion. As they returned we could see they were carrying three large 3-4ft cuts of telephone pole. Our mission was to deliver artillery ammunition to our companion unit. This was simulated via a relay race consisting of carrying the log around the opposite goal post and back. We were split into three teams and competed. A nice little cardio session on top of the anaerobic hell we've been enduring.  After the competition we were given our next assignment.

We were to proceed to the enemy fuel depot and destroy it. This happened to be the Hess station at rt 378 and Black River rd. Another wrench in the mix was we had to carry our bags in a purse carry fashion on our forearms. Half would have to do it until the Cadre told us to switch then the other half would do it. A true bicep smashing. This was a slow trudge up and down some nasty hills, it felt like were were lost but we weren't, just lost in the hope we were close to the objective. We finally came upon that objective and the cadre informed us that we had made it by a small 26 second margin. There were some celebratory yells and the sense of accomplishment after what seems to be a long hike. As we sat there getting a quick rest, all the while under the stare of the impending reality of what we still had to do. South Mountain was between us and home, we had to go over it someway. We were given a small break to regroup, then came the next set of orders.

We were to proceed to the Slovak Cemetary on Williams street on the opposite end of South Mountain to pick up a person of interest about 4 miles away. We had a tight time hack, there would be no quirks, just us, our rucks and the team weights,but we had to MOVE. Off we went down Blackriver Rd up Bingen Rd. and into the open fields of Lehigh's Goodman Campus.  At this point it seemed we hit a bit of a morale low. The toll of the mileage started to pile on our team as we were unknowingly about 18-19mi in. Injuries became more apparent. Some needed to be carried or supported a bit, others just needed to be talked to, maybe with a joke, just to keep there minds right. We proceeded past Lehigh's football stadium out to College Dr. and up the side of South Mountain on one last horrible uphil push to the Cemetery. Upon arriving we were given a little break to get ourselves together. Then Cadre Matt told us the story of Sgt. Walter Geldon, who was a steel worker at the Bethlehem Steel that was gunned down on Omaha Beach on D-day  June 6th,1944, his wedding anniversary. His body was moved back to Bethlehem after his wife died and was buried next to her in the the cemetery by which we sat. A pretty real moment for the event. 

The Last Push. 

We new it was getting late and we were well past 12 hours. Cadre Matt gave us orders to proceed back to the start point passing the blast furnaces and across the Fehy Bridge.  This seemed to go on forever. Down the hill we went and onto 4th st down daly ave and onto 3rd st. past the blast furnaces of the former Bethlehem Steel. It's seemed like the slowest movement of the day as it probably was. We had people barely able to walk and there was no way we were letting them drop at this point. We trudged on, some took on packs of the struggling or injured as needed. We eventually got to the bridge for the last uphill of the bridge span. Across we went and after reaching the opposite side we turned left toward the start point down Lehigh St. Once we got across, about 1/3 of a mile left to the start point, there it was..."STOP! You, you, you and you. You are casualties." barked Cadre Matt. That meant buddy carries. A little F you to finish the event. No one really blinked. We were too close. Up the casualties went onto 4 GORUCK Veterans shoulders and they were moved forward with a few stops every 100ft or so.  We got to the start point passing a motorcycle group across the street who ended up being some thankful veterans, all of who were paying close attention to what we were doing adding to awesomeness of the inevitable finish.  We were told to form up. "Front lean rest!" (push up position). 10 or 15 more, I can't remember, "Down, UP!, Down, UP!..." just to add icing on the cake.  "On your feet!" Cadre Matt gave us some closing words which again I'll leave for your own experience as it can't have the same effect outside of just having finished this. He called the GORUCK Challenge "veterans" over and told them he likes to have them give the new GRC finishers their patch. This was a pretty cool moment as the patches were handed out. Emotions ran high. Joy, relief, pride, it's tough to explain.

The Cadre had us gather around and he said he normally gives one last talk but a member of our group had asked to. John from our group went up and called his girlfriend Michelle over, who had just completed the Challenge. He dug around in his bag, said a few words after collecting himself form the emotion of the moment. This included, "I would carry you around the world if I had to." then he asked her to marry him. All but the few that knew this was going to happen were shocked and there was more then one tear shed in excitement by the group. A great ending to a great event. One for the books.


Off to the Wooden Match cigar bar across the street for some much need fuel and ACRT, (Advanced Cellular Recovery Technology) aka.... Beer.

A new team was formed. I don't think it could have gone much better. This was the essence of the GORUCK Challenge.