Recipe of the Week - Traptastic Stuffed Chicken



Trappy's Stuffed Chicken - "Tastes so good, you wanna slap yo momma"

 In our second installment of the recipe of the week, we bring you TRAPPY'S STUFFED CHICKEN.

Coach Trappy (aka Primetime aka Ann) is a jack of several trades. She is a wife to a certified Giant, mom to the one and only Jack, leader of the morning maniac brigade (aka PSKC coach), board member of the Red Cross, Community volunteer, and champion of partying and ass kicking (yyyyyyeeeeeaaahhhhh, get it, get it, get it, get it). Forgot to mention an entire group of 2nd graders at West Side elementary believes she's the strongest woman in the greater tri-state area.

Coach Trappy putting in work..

In addition to these most awesome of things, there's two things Trappy does better than anyone else;
1) Grow Traps
2) Cook up some delicious food! Seriously, having tasted a few of her creations, you'll wanna slap your momma.


So tonight we bring you a traptastic dish, Trappy's Stuffed Chicken

WHAT YOU NEED:
4 boneless skinless chicken breasts, butterflied
Italian sausage
1 onion chopped
1 bunch of fresh spinach
Clove of minced garlic

WHAT TO DO:
Cook sausage and drain. Sauté onion and garlic with sausage. Add spinach and cook for about 2 minutes.

Sausage mixture

Oil a baking dish with olive oil and place chicken in dish. Salt and pepper your chicken. Stuff your chicken with your sausage mixture and cover with foil. Bake at 375 for 30 minutes.

butterflied

then stuffed

Remove foil and bake an additional 10 minutes.
You will have extra of the sausage mixture that you can use to top eggs with for breakfast the next morning!

finished product

So head out to Krogers, cook it up and let us know how you liked it.

Due to Christmas and the PSKC's staff crazy schedule during this year. Our last intro class for the month will be this Friday at 6pm, following the 5pm Happy Hour class. If you've got friends and family out there who've been wanting to try it out, get them in there this Friday.

Beginning in the New Year, we will be changing the way we on ramp people into PSKC. One hour of instruction before we throw you into the fire isnt' sufficient anymore considering all the different movements and modalities we are now incorporating into our programming. That's a fancy way of saying we're doing much more shit than just kettlebells like when we first started. The bottom line is we want the new folks to have a more solid grasp of the fundamentals before being turned loose at a regular class.

So starting in January, to get started at PSKC you'll need to schedule the beginners' course. This course will be 2 X 1 hour sessions where we will cover kettlebell basics (swing, clean, squat, and press), barbell basics (deadlift, squat, clean, press), and bodyweight movements. Of course at the end of each session you'll be given a finisher to get your feet wet. Once you complete those two sessions, then you'll be welcomed to join the pack of animals that is PSKC. Don't worry, we'll still separate out beginners during the strength/skill portion to work on technique.

See  you guys tomorrow for the 5pm and 6pm options!

5K with a Toyota Tundra

Elves with lots of horsepower

Approximately 20 PSKCrs showed up on a chilly Saturday morning for a 5K with a twist, a rather robust twist. We all knew we were going to push a truck for 3.1 miles, however we thought it was going to be a much smaller S10 truck, not the full size 7100lb Tundra. Like the saying goes..IMPROVISE, ADAPT, AND OVERCOME.

The most important order of the day was to have fun. If there's anything we do at PSKC, it's have fun. Just take a look at the display of ridiculous costumes that we wore for the race.

At 0900 the Jingle Bell Jog prompting kicked off and the truck push began. We had 4 teams of 4-5 people that rotated in 30 second intervals of pushing. 41 minutes later we crossed the finish line!

I don't think any of us appreciated just how steep the incline crossing the Grant bridge truly is, but in true PSKC fashion we all banded together, put one foot in front of the other pushed that sumbitch up and over the crest into Kentucky and back.

beginning the ascent

Baby Traps half way up the bridge

Harnessing poinsettia power

It was a blast. Everyone's glutes and hammies were feeling it. Not only did we have a great time, but we swept the post-race awards too! Big props to Diesel and the Worm for receiving 2nd and 3rd place with the fastest 5K times in the women's division. And the Glockner sisters aka Gingerbread Women won the best costume award.

Not many people (no one that I know) can say they joined a bunch of crazy people to push a full size truck for 3.1 miles, laughing and smiling the whole way (except maybe on the uphill part). A good time for a great cause, the American Red Cross. A big thanks to our very own Trappy and Muscle Hamster for coordinating and planning a great event.


Our next and last event for the year is when we host the Marine Corps for a helluva workout as we prepare these guys for the rigors of basic training. We will open up our doors Saturday morning, 17DEC. Please let me know if you can help out. Your support is greatly appreciated!

Saturday's Jingle Bell Jog and Pain Clinic Details

Tomorrow will be epic! We are meeting up at the gym at 0800 to decorate the sleigh aka truck and assign push teams. We'll then head down to the race start point at 0845, then at 0900 history will be made as we push a truck for 3.1 miles, with smiles on our face, laughing along the way. 

Costumes are not only welcomed they are encouraged! Wear whatever the hell you want, the crazier, the tackier, the redneckier , the better! 

After the race we'll still be throwing down at our weekly Saturday Pain Clinic at 1100. As you can see each race participant will be given a special coupon for the Pain Clinic at the race. 

Sleep well animals. Can't wait to see you all in the morning!

From Bottom's Up to Muscle Up: Ashley's Spaghetti Squash with Marinara

Ashley aka BEAST MODE: first female muscle up at PSKC! Eat like she does and good things happen

We lift heavy things, we run fast, we jump, we push trucks...we do A LOT...
That's the easy part. For some the more difficult part is applying the equal disclipline to nutrition. For a lot of us, if we go more than 2 days without making a trip to the compound we start spazzing out pretty hard. You guys are an awesomely obsessive bunch about how much you lift, your times, reps, etc.  Being strong and conditioned is addicting...what if we applied this same love and obsession to what we eat? Only then we will truly unleash the power your body contains.

In the spirit of full disclosure, I'm preaching to myself a lot in this post as I'm not where I'd like to be with my fuel choices. My cheat day expands into days sometimes..and instead of staying in the ballpark of 80-85% good fuel for the week,  my weekly average might dip to the 70-75% arena as I make weak choices...no bueno amigo. So what do I need to do? Man up, stop being a weak lil turd, and make the right choices. Odds are that's what you need to do too.

So to help you guys out, once a week we'll post an awesome recipe that's Paleo/Primal, tastes good, and is easy to make. Before we give you this week's installment, let's talk about a few things;

1) If you've got questions about what you should be eating and why..spend much needed time reading THIS.

2) Cut the emotional anchor to your dieting beliefs. Forget everything you think you know about a "healthy" diet based on "science". The modern American diet does not work, as a matter of fact it makes you fat, sick, and more than likely will give you disease. Yes, it will be difficult weaning yourself off of sugar, grains, and dairy. You need to realize you're addicted to a powerful drug that is cheap and readily available, and your friends will be "getting high" around you all the time. Make the committment to being stronger and healthier and after awhile those old foods you ate won't have the same effect over you. If and when you do slip up, you'll pay for it...bloated, gassy, and you'll be able to read War & Peace on the toilet with all the time you'll be spending there.

3) Keep it simple. Eat things that don't harm you, tear your gut up, and make you feel bad. As my friend, Josh Bunch puts it; "Don't Eat Dumb Sh!t - DEDS"



This week's installment is brought to you by own BEAST MODE! Ashley was not always Beast Mode, this past year she began her Paleo journey combined with training at PSKC and along the way has made tremendous success. As a matter of fact just this very night Ashley was the first female to do a muscle up at PSKC! You can read more about her transformation in her own words by clicking HERE.

BEFORE

From 12 oz curls..

AFTER

to straight beasting!

 Today we offer some delicious Paleo spaghetti squash. If you're used to eating more pasta than the Sopranos, this is a fantastic alternative.

WHAT YOU NEED:
1 spaghetti squash
1 28 oz can of diced tomatoes (make sure only ingredient is tomatoes)
1 large can of tomato sauce (only ingredient is tomatoes)
2 cloves garlic finely chopped or grated
basil- fresh 1 tbsp chopped, 1/2 tbsp dried
parsley- same as basil
oregano- fresh 2 tsp, dried 1 tsp
1 small shallot (looks like an onion)
2 tbsp olive oil
small pinch of salt, and fresh ground black pepper
*Oregano is more potent than basil and parsley, but if you like it add more.

WHAT TO DO:

Cut spaghetti squash in half lengthwise and scoop out seeds and membrane with a spoon.

 Place cut side down in baking dish, and bake at 350 degrees for about 40-45 minutes. Remove from oven and cover with foil. After squash rests for about 15 minutes, fork the flesh out and it will resemble long strands of spaghetti.

Marinara -

Empty cans of tomato sauce and diced tomatoes in large pot. Set burner temp on low heat, stirring often so it doesn't burn. Meanwhile in a non-stick skillet, also on low temp, add olive oil, and diced shallots. stir occasionally until shallots start to soften, then add basil and parsley. Stir for a few more minutes and add the garlic at the very end so it doesn't burn. Stir for maybe 1 minute with garlic in and then add all contents to the tomatoes and sauce. Let it simmer for the duration that the spaghetti squash is in the oven and serve over finished squash. Add ground turkey, or ground beef to marinana as this recipe is versatile.

Combine Marinara on top of the spaghetti squash or toss with olive oil and your favorite veggies, enjoy!

Grocery tip: Kroger had their canned tomatoes on sale in the Organic section! When shopping for canned tomatoes it will say that citric acid is an ingredient, but that's because the acidity naturally occurs in tomatoes.

So cook it up and let us know how much you liked it!

So damn proud of you Ash! You continue to be an example and inspire the men and women of PSKC. Your competitive fire is only paralleled by your compassion and desire to help others.

PSKC INTRO = WEDNESDAY 5PM

Ash vested up and tearing it up

POPS aka the Machine

Due to Saturday's activities this week's intro will be on Wednesday at 5pm! Tell your friends and spread the word. PSKC is the best gift you could offer them. Strength, confidence, community, capability, and health. No where else does and/or offer what we do.

Still wondering if we are right for you, maybe a little nervous about trying us out? Here's what Cindi, who has been with us for a few months had to say after watching a recent video we posted:

"This video make me think back to a few months ago, when I was so anxious to try PSKC but too nervous to get started. I was seeing all of these awesome videos and thinking that it looked so fun...but tough, and everyone was having such a great time. Then finally one day I just went and sooo glad I did! BEST CHOICE EVER!"

Don't forget about Saturday's festivities with Santa's sleigh push. You must register for the race ahead of the time, click HERE for details. We will rally at 0800 at the gym to decorate the sleigh, the mo redneck the mo better. Don't forget to rock a pretty awesome costume yourself (no pops you cannot wear a thong).

Also, if you're checking our website out wondering if to try us out. If you run/walk in the Jingle Bell Jog you'll receive a free coupon to a special 11am Saturday Pain Clinic workout following the race. See the clip below for a glimpse inside a Saturday Pain Clinic:


See you all tomorrow!

Get Ready to Snatch & Run

You guys were some squat cleaning machines! Applying proper focus on technique will allow the numbers to get there. Keep it up...

Tomorrow's will be this week's Mudder workout. It will involve kettlebell snatches. Some of you just got excited, some of you won't come because you hate kettlebell snatches. Instead of staying at home, do some homework and come ready to be awesome. Take a second to learn from my boy Uncle Mike of the world famous Training Room in the Dirty Jersey...one of the best places I've been to train and learn.




Just because you're doing high rep KB snatches does not mean your hands need to turn to hamburger meat. Some tips;

1) Trim your callouses down tonight. You need a nice leatherly layer of skin, nothing more. The more built up callous you have on the hands, the more meat you have to pinch, blister, then rip = no bueno.
2) DO NOT DEATH/CRUSH GRIP THE BELL. You only need to grip the bell with your fingers, hike through the legs in the loaded position, snap the hip, and punch the bell at the top transitioning to the PALM (not middle of your hand). Click HERE for grip saving tips.
3) Utilize the corkscrew method when returning through the legs of the back swing. Remember thumb pointing back towards the junk..

Don't forget we're gonna be rocking the Jingle Bell Jog PSKC style this Saturday at 9am. This will be incredibly fun and definitely memorable. The more people the better!!

Sleigh Push - Jingle Bell Jog - Saturday 9am

I trust everyone is relaxing on the couch recovering from a 3 day assault of BAD FOOD. If you've changed the way you eat, isn't it amazing just how awful that bad food makes you feel? Sure, it tastes great on the way down, but 5 minutes after you're done eating you turn into a horrible gassy bloated mess, a farting machine with distended belly.

Don't worry, if you haven't started today, we will get you back on the right track starting Monday with great workouts at the compound and eating the PRIMAL/PALEO way. Just don't let yourself have the excuse of "it's the Holidays". If you let it slide now, before you know it 6 weeks have gone by and you've lost all your hard earned progress. Stick to your guns...and stay on the 80/20-90/10 rule. And whatever you do...keep training HARD.

That's why we made sure to program was awesome workouts over the last 4 days to counteract the caloric and sugar assault from Thanksgiving. Wednesday was Fran, and I'm pretty sure we have the record for the tallest person to complete Fran...the big man himself...

On Thanksgiving Day we rocked a special 9am lactic acid workout to get the day started on the right track.

Then on Friday, Trappy came up with a nasty lil number entitled "Black Friday". It was an alternating ladder of kettlebell push presses and air squats.
20 push presses r/l
1 air squat
19 push presses r/l
2 squats
...
..
..
1 push press r/l
20 air squats

That's a total of 210 push presses per arm and 210 squats. The fastest times were low 20s with most folks finishing around a half hour. It was a great way to sweat out the gravy.

Finally, on Saturday we had our traditional 9am Pain Clinic. It was a PACKED house. Close to 30 folks working off some pumpkin pie.

We've got another action pack week at the compound. The highlight will be on Saturday at the Red Cross Jingle Bell Jog. Click HERE to sign up and register. PSKC will be participating in the Jingle Bell Jog on Saturday. As usual, you guys don't just wanna "run". So here's the deal, we will be pushing a S10 truck for the entire 3.1 miles! 


The more people the better! Here's the plan. We will need one person at all times to be in the driver's seat and steer the ship. We will need a minimum of 4 people to push the truck, every 1-2  blocks or 30 seconds we will switch out the pushing crew. So 4 new folks will come in and push the truck. The 4 that just came off from pushing will run/jog alongside the truck or hop up into the bed.

So the more people we have the more pushing crews we can assemble the fresher our legs will be. Make sure you register and come ready to be awesome. Where else can you be this crazy and have this much fun?

Due to Saturday's activities there will be some changes in the schedule:

This week's intro will be at 5pm on Saturday.

Saturday's Pain Clinic will be moved up to 11am.

If you're down to push "Santa's Sleigh" please post it on the Facebook page by clicking HERE. This will be epic! You don't want to miss it....see you all tomorrow.