13 Cannons
New bar rack for the gym is complete.
Pull-up bar, phase 2: welding
Zone-Out Spinach Pasta
by Heather Gibbons
The block count for this recipe depends on who you believe regarding the block count of spinach. I've used the Zone Block book for the stats.
2 2/3 oz. soft goat cheese
4 tablespoons reduced-fat cream cheese
5 cups spinach, chopped (divided into 2 cups and 3 cups)
1 tablespoon pine nuts
1 1/3 cup chopped Roma tomato
8 oz. chicken, cut into bite-sized pieces
5 oz. whole wheat pasta
2-3 tablespoons chicken stock
3 cloves garlic
Blend the goat cheese, cream cheese, 2 cups of spinach, pine nuts, and garlic in a food processor and set aside.
Saute chicken pieces in chicken stock until cooked through. Add spinach and salt and pepper to taste. Cook just until spinach wilts.
Quickly toss in tomatoes, stir, and then remove from heat. Drain pasta and reserve 2-3 tablespoons of the pasta water. Add to the chicken mixture and then stir in the cheese mixture. If the sauce is too thick, loosen it by stirring in some of the reserved pasta water.
This recipe has a total of 12 blocks protein, 12 blocks carb, 12 blocks fat, so you can divide it into three 4-block meals or four 3-block meals.
Scott Chamberlin
Scaling the rope
If one cannot climb the rope, one can jump and pull oneself up to the rope. If one cannot jump and pull to the rope, one can squeeze and hold for time, lifting the feet to just hover above the ground.
Going beyond climbing for skill is climbing for sport. Check out the last traditional gymnastic climbing event.
In competitive rope climbing, Gavin Smith was one of the world's greats.
Zone-Out Crab Quiche
by Heather Gibbons
5 sheets phyllo dough
1 1/3 teaspoon olive oil
4 eggs
12 oz. lump crab meat
1 cup milk
1 cup reduced-fat ricotta cheese
2 oz. shredded reduced-fat Monterey Jack cheese
2 oz. shredded reduced-fat Swiss cheese
2 tablespoons chopped chives
2 tablespoons chopped parsley
2 tablespoons chopped cilantro
1/2 tablespoon Old Bay seasoning
1/2 teaspoon salt
3/4 teaspoon black pepper
Mix all ingredients from the eggs down. Strain the ricotta to remove excess moisture and mix in gently. Do not overstir--you want the ricotta to be a little chunky.
Layer the phyllo in a deep pie dish, brushing each sheet with a little olive oil. Do not trim phyllo; fold the excess over into the plate.
Pour egg mixture into pie shell and bake at 375 degrees for 50 minutes until the center is set.
Remove the quiche from the oven and let it sit. There will be some excess liquid that will disappear when the quiche cools to room temperature.
Zone blocks for 1/8 of the pie:
3 blocks protein
1 block carb
3.25 block fat
You'll need to have two blocks of carbs with a slice of quiche.
Precious cargo
Pull-up bar specification
We have commissioned Allied Steel to fabricate our pull-up bar. Craftsmanship and quality from this company are unsurpassed.
Draft pull-up bar brackets