That's a funny header, I can imagine people wandering onto Southington Crossfit's site for the first time to check out this whole "crossfit thing" and Chicken Wings is the first thing they see.
It's no secret that eating healthy food generally means eating more expensive food. People can argue...buy quality food now, and save in doctor bills later... blah, blah, blah... yeah we know but that doesn't make paying 6 bucks for a dozen cage free organic eggs hurt less.
Some weeks you need to stretch a buck, maybe you need to feed a large group and do it on a budget. Don't despair.
It's easy to get stuck in cooking ruts, to get into a habit of cooking the same meats, and sides over and over. Chicken breast is so easy and versatile...but drumsticks? I bet a lot of us overlook drumsticks.
You can usually get free range chicken drumsticks for a great price, they are simple to make, and obviously anything that you are expected to eat with your hands is just naturally more fun. Great for big groups, or just to switch up the chicken monotony you may have fallen into.
Did you ever think you would read several paragraphs on chicken? Don't feel down. No, you'll never get that five minutes back. But you can now go into Whole Foods, come out with enough free range chicken to feed an army and not even dip into your kids college fund. Healthy on a budget. Boom.
Spicy Chicken Wings
4 lbs Chicken drumsticks (tiny little wings don't suit me)
4-6 tbls coconut oil
1 tbs smoked paprika
2 tbs crushed garlic
2 tsp chili powder
1 tbls salt (give or take)
1 tsp black pepper
2 tsp onion powder
Preheat your oven to 325. Heat your coconut oil in a large heavy pan. Rinse and pat dry your drumsticks. Now combine all your ingredients from paprika to onion powder to form a dry paste, doesn't that sound appetizing. Spread that paste on your drumsticks and drop them in your hot oil...carefully. Once they are well browned on one side turn them a little. Keep doing this until all your drumsticks have a nice crisp outside. You will probably have to do this in shifts unless you have a huge pan that can fit 4lbs of drumsticks. Keep the pan hot but not smoking. Now spread your drumsticks out on a baking sheet and let em finish up cooking in the oven. You cant rush this part, make sure the internal temp is up at 165 before you eat them. Or, if you don't have a thermometer cut them open and check them. It took over 50 minutes for mine to cook through...but there were a lot.
1) 30 bodyweight bench for time/f- 65-75% bodyweight bench for 30
males over 175: try to beat mike biz time of 3:09
males under 175: try to be G's time of 2:18
2) 2 minute: amrap wall walks
- rest 1 minute
3) 3 minute: amrap ctb pullups
-rest 1 minute
4) 4 minute: row for max meters
1) Bench press: 5 x 5
2) 10 minutes: practice pull-ups. if using a band, pull your chest up as high as you can to the bar. at that point, hold yourself there for 3 seconds squeezing every muscle behind your ears, from your scapula to the heels of your feet.
3) For time:
5 wall walks
25 wall balls
25 wall balls
5 wall walks
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OUR MEMBER OF THE MONTH - BRUNO!!!!
How did you get involved in Crossfit?
A couple of years ago, a friend suggested I try out this thing called 'Crossfit', I looked it up online and immediately came to the conclusion this person should not be my friend. When I started seeing Dr. Hawley for chiropractic care in early 2012, I asked him for some getting healthy advice after seeing a couple of photos of myself that were not flattering, to say the least. He suggested I try Southington Crossfit, since I trust his advice, I contacted Bobby and Roseanne, and the rest is history.
What was your first WOD/experience? I huffed and puffed thru on ramp then was "persuaded" to do the Lurong Challenge two months into my Crossfit experience....
When did you start coming to Southington Crossfit? July 2012
What is your favorite / least favorite WOD/movement? Favorite :" .....and time !"...... least: Burpee box jumps ! Seriously, I don't know if I like any of them.....if I did, I suppose I wasn't doing it correctly.
What do you do for a profession outside of CrossFit? I am a Certified Master Kitchen and Bath Designer (CMKBD) for Ducci Kitchens, Inc. in Goshen, CT.
What are your hobbies outside of CrossFit? Recovering after a WOD; reading; movies at home; Sundays from 1:00 - 7:30 pm; actually I have more hobby interests than my time allows.
Do you eat Paleo or Zone? What is your favorite paleo/non-paleo meal? I try for 80/20 Paleo, but sometimes circumstances dictate otherwise, however, any reason to have more steak is great. Pizza/beer/gummy bears are an awesome meal combination (I guess this would be non-paleo) !!
Fun fact? I visit Hard Rock Cafe's when I travel, collect a pilsner glass at each one. As of today, I have 17 left to visit to have been to all the cafe's currently open in the US and Canada.