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Rest Day

Nice Shirt!
(Front Row: Herschel, Shane W-Back Row: Nick P, Laurel M, David O, Sam S, Adrian B, Jeremy F)

Dan Reshef's Birthday Celebration!
Mr. Rx'd is having a birthday party and you're invited! Come out this Saturday, November 13th to help celebrate.  Here's the details:

Branded Saloon
603 Vanderbilt Ave @ Bergen St.
9:30p until the wheels fall off!
11:30p birthday burlesque

There'll be paleo drink specials, debauchery and Dragons.  Yes Laurel, Dragons.  See you all there!

Bang for your Buck Chicken

By Christian Fox

Do you buy free-range/pastured chicken? Do you buy whole chickens? You should. Don’t let the price of free-range/pastured chicken be an impediment to buying good quality poultry. The more the butcher at the market does for you, the more you’ll wind up paying. Pre-cut breasts, thighs, and other parts are simpler to deal with, but not the way to go if you want to save a buck or two or get the full nutritional value of a bird. Do you buy chicken stock? Why not buy a whole chicken, get ALL of the meat from it, and a homemade mineral rich broth to boot. It’s super simple. Here’s the low down.

 You’ll need:

1 Whole Chicken, rinsed and any gravy bits renoved (buy the best quality you can afford)

4 Celery stalks, cut into chunks

3 Carrots cut into chunks

2 Onions, cut into chunks (if you have some scallion or leek tops you can use them and use less onion)

A few cloves of garlic, smashed

1Tbsp Black Peppercorns

2 Bay Leaves (fresh if you’ve got ‘em)

Herbs: 2 Handfuls: Parsley, Thyme, Chervil, Oregano, Cilantro, Margoram, etc all work well. Fresh is great and stems count but you can use about 2-3 Tbsp total if using dried.

2 tsp Salt, or more to taste (a little bit of salt helps draw out minerals from the bones)


  • First quarter the chicken. Using kitchen shears or a sharp chef’s knife, cut it in half breast side up, starting at the leg end. Pry the legs joints open and cut through them to separate. Then cut the backbone and neck from the split breasts. You should now have 2 breasts with wing tips attached, 2 legs, and the backbone.

  • Place the chicken parts and the rest of the ingredients in a large stockpot and cover with water by about 1”.

  • Bring to a boil over high heat and then reduce to medium and simmer.

  • Remove chicken parts as they fully cook. Breasts will be done first, in about 30 minutes. The legs should be done within an hour.

  • Separate all cooked meat and skin from the bone and place bones back into pot.

  • Simmer broth with the *chicken bones and vegetables for up to another hour and then strain.

  • You can leave it here, or reduce the liquid further to make a richer stock.

  • Make sure everything is cool before storing. The stock keeps well frozen, and the chicken will keep for about a week.

  • *If you want to get fancy, roast the bones and more vegetables in a hot oven before placing them back in step 6. Strain the broth first if you do this.

A 3lb chicken will yield about 2-¼ lbs of meat this way, plus about 2 quarts of stock. The pulled chicken can be added to warm in soups, scrambles, stir fries, curries, or tossed on top of salads. If you go the corn tortilla route then this chicken is the perfect addition to the classic Mexican breakfast, Chilaquilles; corn tortillas sautéed in fat with onions and then simmered in a tomatillo salsa with shredded chicken. If not, the chicken works great as a protein in Butternut Squash Bisque, or the Coconut Curried Collard Greens from last time. There’s no ailment my mom wouldn’t give us chicken soup for. Simmer a ½ cup of chopped vegetables in a 1-¼ cup of the broth until tender and add a bit of chicken for a complete homemade chicken soup.



Poland's National Weightlifting Team Training Part 3 of 10

Reader Comments (15)

Love the shirts!

Thanks for posting the party info. Minor correction to the note above, the party is on Saturday the 13th.
November 11, 2010 | Unregistered CommenterDan Rx'd
DRAGONS!! Can I have one? Pleaase?
November 12, 2010 | Unregistered CommenterLaurel
Day 2 of an annoying cold.

me (while lying in bed sniffling): "I want some chicken soup".Chris (while getting ready for work): "Check the blog".

Well played Mr. Fox, well played.
November 12, 2010 | Unregistered CommenterJess
Excellent, now I know exactly what to do with the whole chicken in my fridge this weekend. :)
November 12, 2010 | Unregistered CommenterBethany
the wickedly smart Mistress Krista, of Stumptuous.com fame and my original inspiration to "pick up something heavy" many years ago, interviews Robb Wolf for her own podcast series. hearing two super-smart people go at it (as opposed to one smart person and one fawning interviewer)is pretty awesome:

November 12, 2010 | Unregistered CommenterMichele
I love the way Herschel is wearing her hair here. Quite chic.
November 12, 2010 | Unregistered CommenterSam S.
Chris - thanks for the recipe i have a lot of whole chickens and now have something new to do with them!!

Also, i dont get the shirts...anyone??
November 12, 2010 | Unregistered Commenteravi
ahh - thanks michele! saw it when it was first posted, but didn't connect the two.

on a somewhat sperate note - i love how everyone in the picture is smiling, posing, laughing....except for jeremy. always jeremy.
November 12, 2010 | Unregistered Commenteravi
in the case of that particular photo, he was busy with something incredibly important.
November 12, 2010 | Unregistered CommenterMichele
Avi- that IS Jeremy smiling.

Hello all! The powerlifting comp will be wrapping up tomorrow with the super heavy weights (think men Alec's height but with another 100 lbs) hopefully I will be seeing a rather famous US lifter named Brad Gillingham pull 400kg (880 lbs).

It has been a fun week so far but I am looking forward to part 2 in Namibia. Time for some wildlife!
November 12, 2010 | Unregistered CommenterMargie
Got sweet-talked into doing the 250m sprints again to give Juliana some company. Took the 4th round off, but nipped some moments off the times from 2 days ago.48.4/48.6/49.7/ /49.5

Pullups w/ Chris--who is on the verge of band-free pullups5/5/5 green band/2 blue band/5 green band
November 12, 2010 | Unregistered CommenterPeter
Chris and Peter you guys are great comrades! Thank you for the company. Rowing alone would truly have sucked BIG TIME. I stayed bwt 54-55 seconds per round. I believe the fifth round was the worst for me but overall it was a nice little wod.Can't wait to party with you guys on Saturday!! Wha wha
November 12, 2010 | Unregistered Commenterjuliana
Strength Cycle #2 Day #8

Pre Class: didn't get in early enough to do some work.

SQ: 45*5 135*5 205*3 230*2 275*3*5

though still heavy today felt better than Wednesday. actually eating enough food might have something to do with it. hopefully we can hit 300lbs before a reset.

BP: 45*5 75*5 95*5 115*3 140*3*5

as usual it was heavy but not horrible. want to see how long til i have to reset again.

PC: 105 135 170*3*3

weight is fine. as always technique needs to be worked on. need to sit back more. looking forward to working the oly lifts when this cycle is over.

lifting was followed up by shuttle sprints. SUCKAGE.
November 12, 2010 | Unregistered Commentercloyde
KB complex: 3xTGU+windmill, 10 wave squats, 20 switch hand swings

8k, 12k, 16k, 20k, 24k

1attempt max HSPU: 11

How do I get on team pixie
November 12, 2010 | Unregistered CommenterCarlos

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