Fire Jumper

Fire Jumper
Roger Wright

Monday, October 29, 2012

Pumpkin Bread: Cheese Pumpkin

Old Mother Hubbard
Went to her cupboard
To get some fresh pumpkin pie.
But her pie was not there,
So she gave her husband a glare
And said, "You ate it. Don't lie!"

This is a Cheese Pumpkin
cut in fourths
with the seeds removed

Peeled and sliced
Ready to be diced!

I coated the pumpkin flesh in
bacon grease and salt. However, any
fat would sufice.

I placed the pumpkin and the seeds
(coated in olive oil and salt)
in the oven at 450' F. I covered the pumpkin
for the first 20 minutes.

The seeds toast up in about 15-20 minutes

The pumpkin was finished in about 45 minutes
In one bowl I mixed 2 cups of almond flour,
1 tsp. of baking soda, and cinnamon.
In the other bowl I combined 2 cups of the cooked pumpkin,
1/4 cup of maple syrup,  2eggs,  1 tsp. of vanilla, and 1/4 of
coconut oil. I mixed it with an immersion blender.
Next I combined the wet and dry
ingredients and whisked by hand
to create a smooth mixture.

I coated this baking dish
(approx. 4 in. deep, 4 in. wide,  and 8 in. long)
with coconut oil and poured in the mixture.
I cooked the pumpkin bread at 350'F for about 45 minutes.
I tested it periodically with a knife, when it comes out dry
it is done.

Teacher Training! Homemade Mace

If you've ever tried clubbells you will love mace training! 

This one is very light, about 10 pounds, but it still requires tremendous grip strength to control and balance the weight. It provide excellent shoulder mobility and is quite fun. It can be made easily with a wooden handle, a bag of concrete mix, and a basketball. If you're really strong you can use a full size basketball.

Thursday, October 25, 2012

Australian Lamb Chops
These Australian lamb chops came frenched in a rack and I separated each rib using a butcher's knife. I sprinkled with sea salt and broiled them on each side for about 8 minutes. I usually grill them, but it's getting cold these days. I placed them about 4 in. away from the heat source. Always let the meat rest for 10 minutes before serving.

The cauliflower was chopped into florets and coated in olive oil and salt. I placed them in the oven before the lamb and cooked them at 450'F. I covered them for the first 40 minutes (until they softened) then left them to roast for an additional 15 minutes. I sprinkled them with grated parmesan cheese to finish.

Tuesday, October 23, 2012

Lets do an écossaise for Mayonnaise!

Albeit, it may sounds intimidating, but making your own mayonnaise is really NOT that complicated! In this video I demonstrate how to make your own mayo-- Enjoy!

* Since we are using raw eggs, it is very important to use the FRESHEST eggs you can get (organic and local is my recommendation). Pasteurization is essential to prevent sickness. This is done by "cooking" the eggs at a very high temptation for a short period of time. *

To pasteurize eggs turn on the heat and bring the water up to 140' F. Keep the water at this temperature for 3 minutes, then remove the eggs and soak in ice water until you are ready to use them.
Quickly cooling the eggs
after pasturization
Pasteurizing the eggs
Pasteurizing the eggs

Right before blending
Final Product

Sunday, October 21, 2012

Teacher Training! Bulgarian Sand Bag (Home Made of Course!)

Before my students arrive in the morning, I like to get a workout in. In this video I feature a home made Bulgarian sandbag, made out of a car tire inner-tube. I zip tied the ends of the tube then put duct tape around the ends to serve as handles. I do Tabata sets of 40 seconds on then 40 seconds off, for 5 minute intervals. Just swing the bag around and it is a great workout for hip mobility, core strength and forearms. In addition, this is a great exercise to loosen up stiff shoulders. This exercise is also helping me get my full range of motion back post my torn labrum and clavicle distal resectioning surgery.

Thursday, October 18, 2012

Perfect push ups for Men, Women, and Children!!

Watch the video for appearances by my wife Julie, and my 4 year old son, Ethan!

Wednesday, October 17, 2012

4-Step Dinner: Wild Rice & Chicken with Radish Salad

This one could not be simpler!

So yummy it made my son's hair stand up!

Wild Rice and Chicken:

Measure one cup of WILD rice (it has less toxins and a better nutritional profile then regular rice) and place spread thin, in a glass 9x12 baking dish. Next place one whole cut up chicken 
(organic / local / pastured raised) on top of rice. Season with salt and pepper (I like to add paprika). Then pour 1 and 3/4 cup of water to cover the rice. Place uncovered in oven at 425' Fahrenheit. 

All of the fat and juices from the chicken, season the rice and create a wonderful flavor!

Radish Salad:

- Dice all the vegetables, whisk dressing, and pour on top:

  • Dice approx. 12 radishes 
  • Dice 2 celery stalks
  • Dice 1/4 of a white onion


  • 1 tablespoon red wine vinegar
  • 3 tablespoon olive oil
  • 1 tablespoon mayonnaise (home made is best)
  • 1 teaspoon of Dijon Mustard
  • 2 teaspoons of wild honey
  • Sea salt
  • Pepper
Wild Rice cooked under organic chicken

Dinner is Served: Radish salad, (organic / local / pastured raised) chicken, wild rice

Home Made Kettlebell

Kettlebells are a great tool, but they are also VERY expensive and the weight is fixed and cannot be altered. Here is my version of a home made kettlebell.

  • When something works you don't need a long list of why it is good for you, here are my top three reasons for using kettlebells in my workout:

1. Full body workout
Kettlebells work out your entire body. Kettlebells are especially great for your legs and hips. You can do many different workouts with the home made kettlebell, such as the basic swing or utilizing it for dead lifts.

2. Fast Twitchin'
Kettlebells utilize explosive movements which work your fast twitch muscles. The best exercise program is one that incorporates both types of muscle fiber groups, slow and fast twitch. Building slow-twitch muscles is great for endurance, while fast twitch enables more explosive movements such as sprints, and short-fast bursts of activity, like kettlebell movements.

3. Coordination and Endurance:
Kettlebell training develops strength, coordination, endurance, and cardio capacity! Standard gym mechanisms have a standard flow and limits the range of motion. Kettlebell training gives more realistic strength building ranges of motions.

Tuesday, October 16, 2012

You Ask, I'll Try!

  • Are there any pieces of equipment you would love to see me try and make? 
  • What exercise could you not live without doing? 

 Post relevant answers in the comment section and you may be featured in the next blog!!

Monday, October 15, 2012

Slosh Tube

In this video I present a home made slosh tube. Using a 3 inch schedule 40 PVC pipe, I cut it down to 8 feet, and capped it off at both ends using PVC glue. On one side I used a plug to adjust the amount of water weight inside.

What exercise can you do with this?

- Front Squats
- Walks
- Press
- Lunges
- Balance
- Raised walks
- Shoulders
- Back squats

Sunday, October 14, 2012

No Gym Required: barbell and sled

Here are some videos of some simple strength exercise that anyone can do.

My wife is featured in the video. This is her first time performing these exercises.

No Gym Required!

6 Minute Dinner: Cauliflower Rice & Pork Cutlet

Here is another recipe you might enjoy!

For this dish you will need:

  • A cast iron or stainless steel skillet 
  • Cheese grater 
  • A head of cauliflower
  • Pork or chicken cutlets
  • Maple syrup 
  • Soy sauce 
  • Gee (or butter) 
  • Coconut oil 
  • Salt 

 Have you ever cooked with gee before? Let me know in the comments!!

Saturday, October 13, 2012

Welcome Back!

It's been almost two years since I suffered a major shoulder injury while training Brazilian Jiu Jitsu. My initial MRI results were inconclusive, therefore I took a year off to see if it would heal on it's own. I took physical therapy sessions, but my condition did not improve. I could not lift my shoulder over my head and it even took great difficulty to pick up my children. After a year I went to see a specialist who told me I probably tore my labrum and seriously damaged my AC joint. We tried a cortisone injection, but it offered very little relief. I finally opted for arthroscopic surgery. My labrum was reattached with two staples and I had scar tissue removed from my AC joint. I am now 10 months post surgery and I am finally beginning to feel good again. It took six months to be able to perform push-ups and am just able to lift weights again. I recently completed an 11 mile Spartan race, my shoulder felt great through all the climbing obstacles. Now that I am getting closer to a 100%, I plan to post more regularly. I learned a great deal about shoulder stability and the importance of the scapula for shoulder health. It has completely changed the way I lift weights. I look forward to sharing my insights with you! Embedded below you will find a video featuring some of my home made exercise equipment with explanation about how to use it and create it yourself!