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. 

Warmup: Dynamic / thoracic mobility

Strength: 5 bear complexes. 135lbs

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. 


Warmup: 1000m row / dynamic / hip mobility 

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

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. 


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