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Sunday, February 26, 2012

Burpee Madness

What 7 minutes of burpees looks like...
Saturday we hosted the very first workout of the 2012 Crossfit Open. It was really incredible to see all the support for the participants and everyone from the gym rooting their fellow members on. It was pretty damn cool to be apart of.

There were lots of highlights; anyone that voluntarily does 7 minutes of burpees (nevermind the fact being filmed for the world to view) is borderline mentally ill and just full of badassieness. Everyone that completed WOD 12.1...damn proud of you all.

Here's a clip of the cyborg banging out an incredible 96 burpees...

There were a couple folks who are worthy of mention...

1) Jeremy Slusher: 3 months ago he weighed 250 and was an incredible strong competitor in powerlifting and strongman events. He banged out an incredible 86 reps, talk about being out of your comfort zone.

2) Psycho Cindi: 91! Where the hell did that come from? I shouldn't be surprised, only after a few weeks she did a Tough Mudder like it was a Sunday stroll. 

3) The Support: everyone from the gym was awesome, whether you're competing or not..your words of encouragement really mean a tremendous amount. THANK YOU!

We'll be back for another great week starting tomorrow morning! Also, Monday at 7pm we're having another beginners' program kickoff! Email me at: for to get a slot!

Thursday, February 23, 2012

Recipe of the Week: and 7 minutes of burpees??

supporting the Grizz through the suck! 
I trust everyone is whipping ass on the Paleo challenge. Lots of awesome food porn being  posted to the PSKC Facebook page. Keep at it! I know for me, I'm feeling great..but this weekend will be tough as typically I get my food/freak on during the weekends. But together we'll get through it. Something to help will be this great meal by Quadzilla...


3lb bone-in Boston Butt
2-3 cups water
1 onion chopped
3 stalks celery chopped
2 cloves garlic cut in half
Handful of fresh parsley
2 tsp cumin
1 tbsp sea salt
1 tsp black pepper
1/8 teaspoon cinnamon
1/4 teaspoon cayenne pepper

In a large crockpot add pork roast then fill with approximately 2-3 cups water.
Add everything else and set crockpot on low and cook for a minimum of 8 hrs. Easy to throw in at night and it's finished in the morning!
Remove roast and tear apart with 2 forks. So good you won't need BBQ sauce!

So the internets are ablaze with the announcement of Crossfit Open 12.1 Workout. Like or dislike, brilliant or is what it is. 7 minutes of as many reps of possible of...BURPEES! CUW and the Grizz gave it a shot today with 97 and 58 reps respectively. Some freak did 158...

Here are some possible gameplans you could go with:

1) Pace..Pace..Pace..Pace...then SPRINT. The first 5 minutes stick to a targeted pace depending upon your ability/goal. For example you want over a 100? Try to stick to 14-15/minute, then the last 2 minutes get after it like the holler crawlers at Wal-Mart on the first of the month

2) Pick a pre-determined goal (e.g. 100) then just bust it as fast as possible to get to 100. Don't worry about the 7 minutes. So if you hit 100 at 6:20 then anything after that is icing on the cake. 

3) Intervals (:40-:45w/:20-:15r) x 7..So you would hammer it hard for 40-45 seconds then rest 20-15 seconds each minute. This will force you to pace somewhat..then maybe the last 1-2 minutes you just try for as many as you can. As an experiment. I was able to bang out 15 in 35 that sustainable 6 more rounds? We will find out... :)

4) West Side Strategy: shit son...I'll bang em out as many as I can for as long as I can...

There's no wrong choice..Saturday will be kick ass! The first of matter what. Have some damn fun with it! 

Tuesday, February 21, 2012

Go Be Whatever You Do

a packed and stacked Monday evening..
Quick Notes:

1) SAVE THE DATE: PSKC 2nd ANNUAL GAUNTLET CHALLENGE - JUNE 2ND. This is gonna be pretty damn cool loaded with badassery

2) New beginners' program starts Wednesday at 7pm. Email me to grab a slot.

So you've found PSKC/Crossfit/Kettlebells/Paleo/cool people ..pretty awesome right? Some of you have even taken it to a new level by competing in the worldwide Crossfit open. This is your sport/hobby/passion...and you're excited about it, dare I say even passionate and obsessive (journaling your workouts, food, etc) about it? Is that a bad thing?

Well, if you have a valid explanation and reason why being passionate and happy about becoming healthier and developing your mental and physical fitness is a bad thing..then I'm all ears.

Another question that needs to be considered is before you found barbells/kettlebells/lifting/running as your hobby what hobbies did you have that gave you the same sense of fullfillment and accomplishment? Xbox? Golf? Fishing? Shopping?

Throughout my life I always had a ball to chase..growing up it was football and sports. Then it became the Army...then around age 27, I became a civilian and got a "real job". I didn't have a hobby/extracurricular activity that I was exciting/passionate about. So what was I doing? Playing Xbox, and going out and drinking beer on the weekends. Yeah, I'd workout on my own....but it damn sure wasn't like being able to workout at a place like PSKC in a team environment being surrounded by people who encourage you and want to be better.

That desire to compete, to train, to be better..the prey drive...didn't go was just suppressed unable to find an outlet to manifest itself. That prey drive is a pretty vital important part of who I am and for a lot of you out there as well.

"Primitive talent is an award given to each of us. An award we take for granted by keeping it locked up deep down inside. We subdue our screaming subconscious with busy-work, social media, and projects that make us feel accomplished, when in reality we are more empty than before. Our intrinsic nature quickly becomes a distant memory in exchange for monotony. We soon begin to live defensively forgetting what its like to ever have the ball."

Now that you've found this passion for becoming healthier, faster, stronger, mentally and physically fit you'd like to think everyone would be happy for you. It turns out...sadly...not everyone is. Some can even be turned away and made bitter by the fact that you are taking steps to be better....once your your critics. (<--click and read this great post by JB).

"Unfortunately, the success of others motivates the critic to bring down the achiever instead of rise to greatness."
Some of the guys I used to play Xbox and drink beer with started to make fun of me and the fact that I was an "exercise Nazi" and wasn't around as much for our nightly Call of Duty sessions and beer drinking Saturdays. It used to bother me at first...but it doesn't any more. Sometimes you've got to realize your true friends are the ones who support and challenge you to become a better person.

Unfortunately, not only do the critics come from your inner circle but from the outside as well...and what seems like the strangest places...damn near the same hobby as you..the fitness community.

In the spirit of full disclosure and honesty, when I first found Crossfit and drank the functional fitness kool-aid I used to make fun of everything that wasn't crossfit/kettlebells/lifting...then I realized something...I was an asshole (still am but trying to less of one).

If you're a Yoga/Zumba/Spinning/brisk walking person and that's how you found found fitness, and you become better and healthier from it...that's pretty damn cool.

Would I love to open my garage doors to you...turn your hands into rough/calloused paws capable of moving weight...give your barbells and kettlebells to lift/squat/press/swing? ...YES

Would I love to show you things like burpees, AMRAPs, pullups, sprints, slamballs, done as fast as you can because I think it's a better path to health and fitness? ...YES

Am I cooler/better than you because I do this stuff and you don't....NO

On the flip side...I can absolutely marvel at a runner who runs a sub-5 minute mile or completes multiple marathons. I find it incredible and amazing when a powerlifter deadlifts 800lbs. So I'm dumbfounded when the competitive runner and/or powerlifter wants to be critical of me for the way I train.

Some folks are way too invested in trying to prove they are better than other people...especially when it comes to the fitness community. Imagine if they used the same energy to help and make one another better? Just go be whatever you do. Our workouts are not the end product...they are tool we use to better ourselves for whatever life throws at us.

"The day you realize the loud cries of critics everywhere are nothing more than applause with a different tone is the day the world plays by your rules. The day you get the ball, keep running. Direct your living in such a way that you become far too busy creating your own world to hear the criticism from those surviving in the world they were given."

So keep on keeping on...and keep keeping on with a smile on your face. Go be awesome...

Monday, February 20, 2012

DAY 1: & Weekly Training Template for the Open

Pyscho Cindi is ready..
Day is finally here of the 25 Day challenge is here upon us and people are excited already posting away photos of meals and asking questions about what to eat. Keep em coming and keep up the motivation and enthusiasm. Remember you're not doing it alone, take it one day at a time one meal selection at a time.

If you can try to cook a bunch of food all at once so you can have meals already good to go for a few days in advance. Don't starve yourself! Eat as much good quality foods as you like. Don't forget to sign your name up on the board today if you're participating in the challenge. Also, at a minimum take the cell phone pic of yourself in your skivies, weigh yourself, and record/remember your score from today's workouts. Then we will retest and measure again on 16MAR12 (Day 25).

be accountable to your team and most importantly yourself
Last night during Sunday Squat day we talked somewhat about workout scheduling for the Crossfit Games Open workouts (you still have time to register!). So for those on team PSKC that didn't hear I'll recap our weekly schedule during the Games.

Note: this is what I'm doing and recommend for you guys. I know not everyone can make every Saturday for the filming of the workout, no problem. If you can't it's your responsibility to ensure you get your workout recorded another day before or after class. Remember if you miss a workout, you're out of the competition.

Also, each person is different in the amount of work they can handle. Keep in my mind the Open is 5 weeks long! So you'll have to plan for the long haul, not just each week. So remember to REST throughout the week.

Also, each person is different so if you need to sub out something different during a regular class workout that's perfectly cool too. This schedule plans for Saturdays as game day and I want you to be as fresh, rested, and ready to attack that workout on Saturday then be ready to do it all again the previous week.


*Monday, Tuesday, and Wednesday regular class workouts. Depending on how you feel you will need to take a rest day during one of those days. Or you could come in and solely put in some mobility and skill work during one of those days.

* 5/3/1 Days - one those days you LIFT only. No workouts before hand, especially 1-2 hours beforehand. If you feel you need to get in a finisher, hit the Prowler/Butcher or a bodyweight/KB finisher AFTER your lifting is in. Be fresh for your lifting and Open workout days.

*everyday try to collect 20 minutes throughout the day of mobility work. See for ideas.

Like I said, every person is different and want to do more or less work depending on you feel. Just keep in mind you need to tailor your weekly schedule to allow you to be at your best whenever you film your open workout.

Saturday, February 18, 2012

Have a Great Weekend! 25 Day Challenge Starts Monday!

Trappy's Kale Chips will be a great recipe to use on Monday as we launch the 25 Day Paleo challenge. Enjoy today and tomorrow. I'll be having a farewell party to my 2 friends Yeungling and Miller Lite tonight. I'll be hanging out with their much smarter but less hotter sister..H2O for the next 25 days.

Go to front door of Krogers, hang a left, follow the produce aisle, same place as the lettuce and spinach
Kale? WTF? Southern Ohio isn't known as a hotbed for kale consumption. But you can grab the stuff at Krogers..and once the 25 day challenge comes rolling around this Monday. This will be my "go to" leafy green vegetable. Why? Click HERE...but here's a snippet:

"One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw."

So to make some delicious kale chips here's what you do!

Cut kale into chip size pieces and stuff them into ziplock freezer bag.

Pour about 1/4 - 1/2 cup of olive oil into bag and seal.

Shake the bag like you're birddogging it so the kale in completely coated with oil.
Spread the kale on a baking sheet. I prefer a baking sheet with little holes used for baking pizza. It makes the kale crispier.
Sprinkle with sea salt, pepper and garlic powder. Bake at 350 for 20 minutes. These kale chips are the perfect accompaniment for a big, juicy steak or whatever big hunking piece of meat you prefer. Has anyone ever had bear meat? I'm serious..#1 if you have you're a badass, #2 I want some...
rumor has it the Psycho Cindi kills and eats nothing but raw bearmeat
Have a great weekend. Enjoy it, these next couple weeks will be great as all will make amazing progress with the Paleo Diet and compete in the Crossfit Open! See you guys on Monday. Don't forget to take your measurements, photo, and record your workout time on Monday!

Wednesday, February 15, 2012

115 Burpee Challenge

Not to mention all the orthopedic dysfunction
Working in an office sucks (it can be worse, you can work in a cubicle). But..not having a jobs sucks far worse. What you can do is strive every hour to get up and do 5 minutes of mobility. Even better do some burpees.

Don't laugh if you've enlisted yourself into the 115 Burpee Challenge, you better be taking every opportunity you get to knock out your daily burpees as this monster starts to grow. We are now on Day 5, so if you are just now joining us you have to do 15 burpees to get caught up. While I'm thinking about it...if you're doing your burpees outside the gym. Snap a photo and upload it to the PSKC Facebook wall, over the course of the 115 challenge (ends 4JUN), the most creative photo will receive a piece of PSKC swag.

Also, today they announced details for doing the Crossfit Open Workout #2 at the Arnold. Click HERE for details and to get signed up!

Tuesday, February 14, 2012

PSKC 25 Paleo Challenge - 20FEB12 - 16MAR12

It's time to put up or shut up and  be honest.

The majority of this post is me talking to me. Yes, I eat "good" (undefined term) the "majority" (undefined term) of the time. I ravage my cheat days like Wal-Mart gets ravaged on the first of the month. I train like a wild man..I squat, press, deadlift, swing, run, snatch, much so that I rationalize that a couple pieces of "organic" chocolate won't hurt.

Or more likely, hey I know Saturday is still 12 hours away but I can start my cheat day now (6pm on Friday). Then suddenly I wake up Sunday morning and still half a box of pizza is left...what do you do? You don't wanna be wasteful so you turn on the TV and catch up on the DVR (new season of Swamp People "choot em!") while enjoying the bacon/mushroom/extra cheese goodness. Then you immediately get baboon ass and spend somewhere along the lines of 90-120 minutes on the toilet Facebooking on the Ipad asking yourself why the hell does it fell like an alien is trying to escape my ass?

It's time to get better, yes I'm a food addict. I love me some sugary processed goodness. I was raised on it. It's time to finally get over the hump. And you guys are gonna do it with me. This Monday, as a gym we are going to start our strict 25 Paleo challenge. It just happens to coincide perfectly with the beginning of the Crossfit Open, an even better excuse!

So how the hell do we do this? You commit to eating good Paleo foods for 25 days straight. From 20FEB - 15MAR, no excuses, no justifying, no rationalizing, no cheat days, and yes my dear friends...NO ALCOHOL (even Miller Lite and/or Yeungling).

You will learn to cook, you will learn to choose which foods to eat. Yes YOU will do all these things...but WE will do them all TOGETHER...leaning, supporting, and learning from one another each step/each day.

One of the several takeaways from the seminar was the "3 life saving C's":

1) Community
2) Consistency
3) Competiveness

Community: As mentioned before we will do this together. Having a bad day, don't feel like it..want to quit or cheat. Post it to the PSKC Facebook page. Reach out for help and you'll get it. Also be ready to give help too. Everytime you prepare or eat a meal. Take a photo of it and upload it to the wall if you like. Share recipes, share knowledge, help one another...

Consistency: This is an easy one. For 25 days you are going to COMMIT to eating incredibly healthy. For some of you this won't be that big of a deal as you've been eating this way for awhile (minus your cheat days). For some, the thought of going without dairy and/or grains is like asking you to give up your right arm. We've been there. You will notice withdraw symptoms...GET THROUGH IT. It's easy to quit on's much more difficult to quit on your teammates (see #1). I do ask you to be 100% brutally honest. If you stumble along the it to Facebook and "confess".

Competiveness: On Feburary 19th I encourage each of you to take the dreaded cell phone pic in your undies. Don't worry I'm not asking you to post it to Facebook, unless you want to. I also want you to weigh in, although this is less important to me. We will also do a timed workout on Monday 20FEB that we will repeat on Thursday 16FEB. Make sure you're using WODSTACK to record your times. Then of course on the 25th day I want you to take another bathroom cell pic along with weighing yourself. The person with the biggest change will get a free month membership.
*I would encourage you to get before and after bloodwork done as well. Although this isn't mandatory, it will show you an incredible amount of just how healthy this way of eating really is.

So here's what you need to eat taken directly from the Paleo Seminar. (Usual disclaimer: I'm not a nutritionist/dietician nor do I ever want to be one. Research/study/experiment for yourself)

Fish - Tilapia, White Fish, Roughy, Salmon, Tuna, Mahi, Swordfish, various Shellfish and the like. There are many more choices here, but you get the idea.
Beef - Broils, Roasts, Hamburgers, Steaks, all cuts, shapes, sizes adn what-have-you's. Again eat the damn cow.
Poultry - Turkey, Chicken, Duck
Pork - pigs
Eggs - chicken, goose and so forth. (eggs contain lysozyme, which is an enzyme some of us find very irritating and poisonous) If you're unsure if your allegric, eliminate eggs for the 25 days, then reintroduce and watch for changes
*Locally grown, organic, and grass-fed are what you should aim to get.

Nuts/seeds - almonds, macadamia, cashews, filbers, walnuts, and the like (peanuts are legumes). Sunflower, sesame, and pumpkin seeds
Coconut - oil and flakes. No sugar added
Oils - coconut, avocado, walnut, olive
Butter - Grass fed only, ghee
Meats - your meats have fats

Broccoli, green beans, asparagus, spaghetti squash, cabbage, cauliflower, celery, lettuce, spinach, onions, and many more, as long as they are free from heavy starches and carbs, they are usually fine.

Sugars/sweets - pop, candy, honey, juices
Grains/Cereals/Corn/Gluten/Wheat/Oats/Rice/Anything resembling or containing such items
Most Dairy - Again ghee is OK, and raw unprocessed milk may be allowable for some of us on occasion, but as a general rule. Keep the cheeses, yogurts, shakes, and creams at the store where they belong.
Cereal/Grain-like - amaranth, buckwheat, quinoa
Legumes - beans, peas, peanut butters, lentils, soy
Starchy Vegetables - potatoes, yams, cassava
Fruit - unless you're very lean avoid all together. If you're lean, and still want maximum health, avoid this heavily glycating substance
Alcohol - Come on?!

This is it...take it or leave it. You can walk the path or stray away from it. You are in charge of creating your success or creating failure.

Don't forget tomorrow at 5pm we are having another Beginners Program start. Get in while you can, the next one may not be for a week or two!

Sunday, February 12, 2012

Thanks for the Support and Upcoming Events/Announcements:

We had a great turnout on Saturday for the Paleo seminar and want to thank each and every one of you showed up on the coldest day of the year.

The day started with a packed Pain Clinic thanks to a big showing from our Kentucky brothers.

We then all got settled in and listened to Josh and Chastity present an incredible informative nutrition seminar. I cannot thank them enough to coming down here and spreading the message of being better through nutrition and Crossfit. They are truly a gift. Later throughout the week we'll discuss some key points and takeaways from the presentation.

The next couple weeks/months are gonna be busy filled with some more badassery. A couple things you need to stay on top of:

ROYAL BURPEE CHALLENGE! We officially started yesterday with one burpee. Make sure you get your 2 in sometime today. You don't want to fall behind! Remember, this is the honor system and you have the entire day to knock your total for that day.

New Beginners Program starts this Wednesday at 5pm! We've received several emails and messages about grabbing a slot for the next intro program. We'll be taking a new class this Wednesday at 5pm. Slots are filling up fast so please get ahold of me to secure your slot.

CROSSFIT GAMES OPEN: PSKC has an unaffiliated team entered in the Open. You won't want to miss out and then regret competing in 5 week series of open workouts. So pay the $20 and see where you stack up in the world!

CROSSFIT at the ARNOLD! In conjunction with the Open, you will have the opportunity to complete Open workout #2 alongside other athletes in front of hundreds of spectators at the Arnold. Additionally, you'll get a chance to meet and see some of the top Crossfit Games competitors in action. Registration details will be released soon. 

25 Day Paleo Challenge 20FEB12: One of the takeaways from the Paleo Seminar was committing to a 25 day no cheat/no variety pure Paleo challenge. 25 straight days of eating the way we're designed to eat. More importantly to ensure success you need to surround yourself with a community of people that will help you through. So starting Monday, 20FEB12 PSKC will start the 25 day Paleo challenge as a group. I encourage you all to participate and help one another become better. More details to follow in the week. Also, it's a great time so that you're dialed into your nutrition during the Open.

Tactical Strength Challenge: 5MAY at the Jersey Shore!  PSKC has been called out! Click the link to your left for full details. Nothing better than a little spring trip to the beach! Not to mention the deadlifts, pullups, kb snatches and the kick ass party afterwards with Uncle Mike and the crew from the Training Room. PSKC owes an incredible amount to Uncle Mike and the Training Room for being our mentors and helping us along. If you want to see the gym that we use as our guide then come along! Right now flights are around $230 to NYC. We'd then all load up in a rental minivan and make the 1 hour trip down to Point Pleasant Beach. Let us know if you're interested!

As you can see we're gonna be BUSY! But we'd rather be busy with badassery than just sitting at home. Come join us and be apart of the madness...

Friday, February 10, 2012

Saturday 1030: Awesomeness

Short post today. Been at the compound all day prepping for the Paleo Seminar tomorrow morning. This really is a unique and incredible opportunity for the area. I hope you all take advantage of it.


Thursday, February 9, 2012

Recipe of the Week: Paleo Minestrone

This week's installment is courtesy of Quadzilla. It's chow time and we're serving up Minestrone, Paleo style!


I box organic chicken stock

2 carrots

2 parsnips

1 turnip

1 zucchini

1 summer squash

1 large can diced tomatoes

1 shallot

2 cloves garlic

1 tbsp fresh parsley

1 tsp oregano

2 chicken breasts, cooked and cut into pieces

"spaghetti" from half spaghetti squash

Handful fresh spinach or any dark leafy green


In a large stockpot add chicken stock, tomatoes, carrots, parsnips and turnips on med/high heat.

Meanwhile, sauté shallot, garlic and herbs in olive oil on low heat. After a minute add zucchini and squash and sauté together for a minute then add to stockpot.

Reduce heat to med/low and let ingredients simmer for 15-20 minutes. Add chicken, spinach, and spaghetti, and allow to simmer another 15-20 minutes.

Eating the way you're supposed doesn't have to suck and/or be difficult. We are two days away from our fantastic Paleo Seminar with Josh Bunch and Chastity Slone, which kicks off at 10:30am on Saturday. Cost is $25. Don't forget, if you want that $25 fee includes the cost of the preceding Pain Clinic workout at 9am! Don't miss this opportunity!

Wednesday, February 8, 2012

Let the World Hear the Roar of Your Engine

This is why I love Clint Eastwood. He's like your grandfather telling you to get your sh!t, together....and you damn well better because even though he's in his 70-80s, you know he'll kick your ass.

Yes, it is half time...but to do your part you need to get your ass in the game. To do your part to get us back on track you need to be in fighting shape. Not the kind of shape your gym wants you to be in, not the kind of shape 20 minutes on the elipitical and toning weights will do, not the kind of shape bench press and curls will do.

You need to be in the kind of shape you DREAM of being in. Strong, fast, agile, durable, able to lift heavy things and go long distances. You need to make your body the machine it was destined to become.

It will not be easy. It will be grueling hard work. There will be times you won't think you'll make it. You'll want to stop...quit. We won't let you.

"We'll all pull together"
By turning your body into the machine it is destined to become you will gain incredible confidence that will spill over into all aspects of your life, personal and professional. By being a better and more productive employee/boss/nurse/teacher/lawyer/ make those around you better. Through each small change America becomes stronger...better.

"All that matters now is what's ahead"

Within you lies incredible power. But to manifest itself, it must be tested daily. Only through the conquering of mental and physical obstacles will you gain this confidence to rather simply put go out into the world and be awesome. Those of you reading who train at PSKC or do Crossfit or some other type of hard demanding physical workouts know this statement to be true.

"That's what we do, we find a way through tough times, if we can't find a way we make one"

If you haven't experienced this for yourself then I openly invite you to shoot me an email and PSKC will get you started down the path to letting the world hear the roar of your engine.

P.S. Equally important is the fuel you're using for your powerful engine. This Saturday at 10:30am come learn all about the Paleo diet from the experts. We'd love to have you. You can register online or pay in house. If you missed the pre-registration deadline (today), shoot me an email so I can make sure you get a seat. This event is filling up with people coming from all over the tri-state area!

Monday, February 6, 2012

Paleo Seminar this Saturday and Recipe!

We are now officially under one week away for the special Paleo Seminar this Saturday, Feburary 11th! Please keep in mind this is open to ALL. You've got 2 ways to register:

1) Sign up and pay at the gym (registration sheet is on the front desk).
2) Click HERE to register/pay online.
* Please make every effort to register/pay no later than this Wednesday. This will allow us to plan accordingly for chairs/space. If you show up and pay the day of the event, we won't turn you away. However, you might have to stand or sit on the floor.

We are very excited about this event and honored JB and Chas are making the trip to share their knowledge and expertise with you all. You do not want to miss this!
Speaking of good stuff. Try on this awesome recipe from Trappy, warning it does require you to beat your meat.


1-11/2 pounds of boneless skinless organic chicken breast (chicken tenders work too)
2 cups almond flour (might need a little extra)
2-3 organic eggs
Garlic powder
Salt and pepper
Spaghetti Squash
Marinara sauce
Olive oil

Pound chicken (beat it like it stole something) and season with garlic powder, salt and pepper.
In a bowl, mix almond flour, basil, salt and pepper.
In a separate bowl whisk eggs.
Heat your oil in a large skillet to medium.
Dip you chicken in the eggs, then almond flour and fry for about 6-8 minutes each side depending on the thickness and your ability to beat your meat.
Serve with spaghetti squash and your favorite homemade or store bought organic marinara!