Recipe of the Week: BLT Quiche

Do you like bacon? No? C'mon dude you know that shit is delicious. Now, don't get your paleo undies in a bunch. Bacon is fine in moderation as long as you're not having a bacon tree (see below) 5 days a week.


Also, pony up the extra couple dollars and get the natural (non-MSG kind) bacon.

Onto the Recipe of the Week via Quadzilla: the BLT QUICHE

WHAT YOU NEED:

1 small onion diced finely

1 small tomato chopped

4 strips thick cut bacon chopped

5 eggs

Large handful fresh spinach or dark green, no iceberg!

Salt and pepper to taste

WHAT TO DO:

Preheat oven to 350.

Sauté onion in coconut oil until they start to soften. Add chopped bacon and cook for few more minutes. Drain bacon fat and add spinach and let it wilt down. Set aside to cool.

Beat 5 eggs in a large bowl.

Add chopped tomato and spinach and bacon mixture to eggs. 

Stir all ingredients together and transfer to oven safe dish that has been lightly coated in coconut oil. Bake at 350 for 25-30 minutes....THEN BOOM GET YOUR BACON ON!!!

Intro appointments are filling up! We have a few spots for this Saturday at 10am. Email me at: louisdaleking@yahoo.com to grab a spot and start down the path of awesomeness! 

Brutal Bells

worth a 1000 words

Tonight's partner finisher was brutal. That's the great thing about kettlebells, the right combinations can be punishing...simple and effective. 

Partner WOD
1-2-3-4-5-6-7-8-9-10
Run Ladder from 1-10 in alternating partner fashion. Run up ladder with one arm at a time.
Perform this with kb cleans (partner not working hold bell in rack position)

Then perform this with kb Push Press (partner not working holds bell in OH position)
*Burpee penalty if bell has to be set down

Also, check out the official flyer for the upcoming Paleo Seminar!

We want a PACKED house for this. The mo the better! Print them off and pass them around and don't forget to sign up in the gym. Or for you out of towners or those who prefer to pay online, click HERE to register/pay online!

Track Your Progress

thanks for all the birthday cards, texts, emails, and messages. Hope you enjoyed the workout!

Last week on the Facebook page (which we use to push the latest updates, so please hit the "like" button to ensure you're getting the latest and greatest), we let you guys know about an awesome website called WODSTACK.

WODSTACK is a great tool to keep track of the workouts that you've completed and chart your progress along the way. We created a PSKC page on the website where we post the Workouts of the Day (WOD). This allows you to see all the workouts we've done and will act as a historical record of sort. But more importantly, you can "clone" the workout and put it into your own calendar where you keep track of your weights, times, rounds, etc. You can also track your PRs, goals, Benchmark WODs, etc. Click the below video for a better explanation of the features..and best of all it's FREE.


Each time I play around on the site I discover some cool new feature. And keep in mind this website is still in its infancy and will get better with time. There's lots of reasons to create a profile and follow along.

1) Tracking your progress. Remember your first intro class with the "icebreaker" workout? The little 5 minute partner AMRAP of swings and push presses with a 35/18lb kb. Imagine if you kept track of your rounds/weights and then compared it to now. It would be staggering.

2) Some of you are more OCD than yours (looking at you Quadzilla). This site fullfills your wildest OCD fantasies. You can input your 5/3/1 weights and reps, track your PRs and goals, etc. You get what you put into it. Some of you could care less about times/weights/etc, you just want to come in and get it in...and that is completely cool too. At a minimum you don't have to do squat. You can just logon and see what the workout is, completely up to you.

So go click HERE for the PSKC page and create your profile and surf around and check it out.

Also, keep your friends coming! We love having new folks come in!

Saturday Feburary 11th - Paleo/Nutrition Seminar Presented by Josh Bunch and Chastity Slone of Practice Crossfit



Everyday we strive to get better. At PSKC, our goal is very simple..we want to make you guys better than you were the day before. That means creating awesome workouts, an awesome community, and an awesome experience.

As we reviewed the previous year, one of the things we were lacking is providing you guys with the knowledge you need to be successful outside the gym with the food you eat. So we reached out to the experts in the Paleo/Crossfit community; Josh Bunch and Chastity Slone of Practice Crossfit in Troy, Ohio. Some of you will remember JB and Chastity from the great time we had at the Back at the Ranch Competition in October.

They agreed to travel down to the compound and provide their Paleo/Nutrition seminar to the good folks of southern Ohio.

WHO: OPEN TO ALL


WHAT: PALEO SEMINAR AT PSKC

WHEN: SATURDAY, FEBURARY 11th 1030am. (Pain Clinic workout will start at 0900, feel free to come at 0900 get your WOD in then stick around for the seminar)

COST/REGISTRATION: $25 You must pre-register click HERE to do so online or you can register and pay at the gym. We are also working on getting an online registration page that will be up in the near future. You must register no later than Wednesday, Feburary 8th. (For non-members, the $25 fee will also cover the charge of the workout for those who will be joining us for the 0900 Pain Clinic)


WHY: No matter how hard you train, to unlock your true God-given potential you must eat the way your body is designed to eat. Let JB and Chastity provide the knowledge you need to get you started down the path to being as healthy as possible.

Here's a quick explanation and sample of what to expect at the seminar:


To prep yourself for what you'll be learning at the seminar click HERE to download, print off, and READ the booklet. Bring it with you along with a pen and take lots of notes. Please come LOADED with questions. The seminar will last approximately 2 hours, then followed by a Q&A session.

Please make every effort possible to be there on Saturday, Feburary 11th. Please email me at: louisdaleking@yahoo.com if you have any questions!

Upcoming Paleo Seminar - 11FEB12

What's cooler? Watching a retiree nail split jerks...or..

Seeing a 300lb split jerk? Both are pretty damn awesome

Quick post tonight. I will follow up with details in a longer post tomorrow, but please save the date now, I promise you will not want to miss this!
SATURDAY, FEBURARY 11th Paleo Nutrition Seminar with my good friend Josh Bunch of Practice Crossfit 

And six year IFBB professional figure competitor Chastity Slone

Both Josh and Chastity are amazing Crossfitters, coaches, and Paleo nutrition experts. It truly is an amazing opportunity to bring these two to the compound to share their knowledge and expertise with us. Especially since the cost is only $25 and open to the public!

The key to becoming as strong, fast, and healthy as possible is what you put in your mouth. Join us as Chastity and Josh guide us in a discussion that will show you how. If you're interested please email me at: louisdaleking@yahoo.com so I can reserve your spot now!

RECIPE OF THE WEEK: Cauliflower and Leek Puree

Great work tonight. We worked on squat cleans to open up then went into a triplet finisher of:
kettlebell snatches
box jumps
pushups
10-9-8-7-6-5-4-3-2-1

Solid work all around. It's really great to start and introduce some of the new folks into the fold. Jeremy got his first workout tonight and did great. It will be awesome to have this beast unleashed in a few short weeks.

Onto the grub! You like mashed potatoes? Who doesn't we are in the Midwest after all...tonight Trappy is gonna hook up with a great Paleo substitute.

Cauliflower and Leek purée

WHAT YOU NEED:

2 heads of cauliflower

3 leeks (white to light green parts only) (Editor's note: your redneck ass doesn't know what a leek is? Even more reason to go buy some and try it out!)

2 tbls organic butter

2 tbls almond milk

Sea salt and pepper to taste

WHAT TO DO:

Remove the core of the cauliflower and discard.Cut the rest of the cauliflower into 2 inch pieces.

Steam for about 10-12 minutes on medium high heat.

Cut the leeks into 1 inch pieces and sauté in butter for 10 minutes on medium heat.

Combine the cauliflower, leeks and almond milk in a food processor, it may take 2 loads.

Process together and put in a sauce pan and season with salt and pepper.

Keep heated on low until your main dish is ready.

This is a perfect substitution for mashed potatoes! Throw a grilled/baked piece of protein and another side of veggies and you're good to go! 

Keep eating clean and kicking ass. Make 2012 the year you started something amazing. We'll keep posting weekly dishes for you guys to try, and keep coming an average of 4 days a week and I promise you will be in the most amazing, healthy, and happy shape of your life!

Getting Back At It

2012 is in full swing and PSKC is back at it, to welcome everyone back Coach Cyborg said hello to the New Year with a full blown Sissy Test. A sissy test is an alternating ladder of swings and burpees. Start at 25 swings and do 1 burpee, 24 swings and 2 burpees, etc....all the way down to 25 burpees and 1 swing. A badge of courage to wear for all those who have completed it.

Speaking of the new year, new intro appointments are filling up FAST! Please remember we have changed the way we are bringing people into the program. You must set up an appointment first and the intro program covers 2 x 1 hour private sessions. After completion of the 2 sessions, you can hop right in with the regular crew. We have a few openings for tomorrow at 5pm, if you anyone is interested please email at: louisdaleking@yahoo.com

Finally, we always manage to try and compete in local Crossfit competitions. There is one going down in New Albany on January 21st! It's a great way to compete and see what areas  you need to improve on. Go to:
http://cfnawinterchallenge.blogspot.com/ for details and to sign up!

See you guys tomorrow for some great workouts at 9am or 6pm!