Thursday, April 29th, 2010

WOD: “Tabata Your Ass Off”

Work up to a new 1RM Power Clean

Then, after 5 minutes rest…

Tabata sets (8x 20 work/10 rest)
Push-ups (Hold in plank position)
1 Min Rest
Sit-ups (Hold feet 6″ off floor)
1 Min Rest
Squats (Hold in squat)
1 Min Rest
Thrusters (Hold overhead)

Links:

Beef Label Decoder – Learn what’s in your meat and how it’s been treated.

Fit Foods: Whole Roasted Chicken

Roasting a chicken couldn’t be easier. First, dip by your favorite local butcher (mine is Celistinos) and pick up a nice free range chicken, have the butcher remove the inards as well as the gizard, neck, etc.

Next, throw the bird in your fridge for 2 days uncovered. This allows the skin to dry out so when you cook it, it gets nice and crispy (forget everything you’ve been told about chicken skin, it’s good for you). Take a decent helping of salt and pepper and coat the inside of the bird, also throw some rosemary in there too, and if you’ve got a couple of cloves of garlic smash them and throw them in there, too. Next, truss the chicken.

Next, take a bit of canola oil (not too much, it isn’t good for you in high quantities), maybe 2 tablespoons and rub the chicken down on the outside with it. Sprinkle some salt and pepper on the bird and if you wanna get crazy, maybe some chopped up rosemary or lemon zest.

Throw the whole thing in the oven, in a roasting pan (or that cast iron skillet I told you to buy) at 475 for 25 minutes. This will crisp up the skin really nicely. Then, drop the temp down to 400 for another 45 minutes. Pull it from the oven and let it rest for 10 minutes.

Should be good to go, but check the temp with a meat thermometer. Dip that thing in to the breast and if the temp registers 160 degrees you’re in good shape.

Comments 1

  1. Carmen M

    Hey thanks guys for blowing out my pecs both Monday and Thursday. As always, I know you yell at me because you care 🙂

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