Thursday, June 23, 2011

Chris Spealler

me, Speal, Tim, Aimee, and Jason at CrossFit KoP
This weekend I had the opportunity to meet Chris Spealler. He was running a Level I Certification at CrossFit King of Prussia, so I stopped in on the last day to say hi. For those that don't know, Speal is one of CrossFit's original firebreathers. When I got into CF in 2008, I would watch videos of Greg Amundson, Jeremy Thiel, Nicole Carroll, Eva T., James "OPT" Fitzgerald, and Chris Spealler. I never really grew up thinking of NFL/MLB/NBA athletes as role models until these guys and girls. Relatively unknown athletes made famous by a handheld camcorder and some barbells. Speal is one of the most well-liked figures in that he doesn't fit the 5'10", 185lb. frame that most people say is necessary to succeed in CrossFit. At 5'5" and 140lbs., he's a figure head for the "small guy." Even at that height and weight, he can throw heavy barbells around like he was twice the size as in the video below of him against Jason Khalipa, winner of the 2008 CrossFit Games. Speal is one of only few athletes to compete in all four CrossFit Games. Last year he placed 3rd and won the "Spirit of the Games" award.

When he was at the box, he saw that I held the gym record of 192 double unders. I didn't see him do it, but he said he wanted to "crush my soul" and obliterate my record. (His PR is 360+) Apparently he got tripped up at 193, but witnesses say he wasn't even breathing hard. Yikes!

Thursday, June 16, 2011

Recipe: Roasted Bone Marrow

A marrow a day keeps the doctor away?
Our gym, CrossFit King of Prussia, has been participating in the Philly Cow Share where members can pitch in and buy a cow to split amongst themselves. It saves members money on quality grass-fed meat and it gets local farmers customers. One of the other benefits of the Cow Share program is the leftover bones and organ meats. When the delivery comes, we often get boxes full of grass-fed bones, livers, tongues, and hearts. I get these for free because they are so undervalued by today's society that the Cow Share woman just gives them to us. Now I literally have a freezer full of organ meat and bones.

Are you disgusted yet? You shouldn't be, since many healthy and smart civilizations have valued these items for over two million years. If you ever give a marrow bone to a dog, you're going to be their new best friend. Why? Because their instinct tell them that the marrow is the best bang for their buck in terms of nutrition, even more so than muscle meat. It's the same for humans. Marrow is delicious, rich, and creamy. Plus, if you have a pet, you can toss them the bone. So put away your reservations for "weird" food and let's get cracking on these bones!

-In the meat section of your local grocery store, even common chain stores although quality and prices can be suspect
-Small family owned Asian and Hispanic stores
-local farmer or cow share program
-online at sites like Philly Cow Share and U.S. Wellness Meats

- Mark Sisson on bone marrow here
- Tom Naughton of "Fat Head" writes about his daughters loving bone marrow here
- Weston A. Price Foundation gives their take on bone marrow and its benefits here
- Whole Health Source on Vitamin K2 in bone marrow here

1. Get beef bones (preferably grass-fed)
2. Place the cut side up in a pan lined with foil for easy clean up.
3. Roast bones in preheated oven at 350 degrees for 15-20 minutes or until marrow bubbles
4. Lightly salt the tops with sea salt. Eat with a small fork or spoon or just suck it out!

served with spaghetti squash and shrimp. Most people like to serve it with a light salad with lemon or lime juice to cut through the richness of the marrow.


-ever tried bone marrow before? 
-what are your thoughts on eating this fatty, rich meal?
-If you have any other recipes, post them in comments.
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