Stockin’ Up

Now that it’s winter time (and the start of the Whole 30 challenge, for those taking part) it’s the perfect time for stockin’ up. No, I’m not talking about Stacken Blochen, the comical German game show, I’m talking about bone stock. What is bone stock? Bone stock is the product of cooking animal bones (chicken / beef / bison / pork, etc.) with seasonings (salt, pepper, thyme, etc) and possibly vegetables (carrots, onions, etc) for an extended period of time in hot water, usually 8-24 hours. This cooking method extracts lots of calcium, minerals, gelatin, amino acids from the bones and makes a delicious and highly nutrient dense liquid. If you are trying to be healthy and eat real food, adding bone stock to your repertoire is a big plus. You can buy beef or chicken stock from the store, but unless that stock is made from traditional long cooking methods as described in the section below, it will lack all the health benefits of making your own home made bone stock. One exception I have found that is readily available is the bone broth from US Wellness Meats. I’m sure there are others as well that I am not aware of.



Bone stock is a traditional food that has been valued by cultures around the world for generations for its health and healing properties. Traditionally prepared bone stock supports joint health, healthy skin and hair, bones and teeth, and gut health. Dr. Cate Shanahan goes so far as to say “Glucosamine-rich broth is a kind of youth serum, capable of rejuvenating your body, no matter what your age” (Cate Shanahan ‘Deep Nutrition’ pg. 135). While the health properties of bone stock have been innately known by cultures around the world for generations, there is now  research supporting its health properties as well. One example is a recent study that found chicken stock contains anti-inflammatory mechanisms that ease the symptoms of upper respiratory tract infections (e.g. there is science behind chicken soup treating a cold).

Not only is bone stock a traditional and deeply nutritious food, it is incredibly delicious. When drunk right out of the pot or slow cooker after done preparing it, it tastes deeply nourishing and satisfying. Stock can then be used when making soups and stews, sautéing vegetables and meats, cooking rice, etc. Some folks, such as paleo favorites Dallas and Mellisa Hartwig from Whole 9, drink a warm cup of broth every day.

There are various recipes available online and in cookbooks for how to make a bone stock (e.g. this beef stock recipe from Nourished Kitchen), but I follow a pretty simple method. Add a bunch of cooked bones (e.g. a cooked chicken carcass or 2, cooked marrow bones, leftover rib bones, etc) to a slow cooker, add a couple of tablespoons of apple cider vinegar (the acid helps draw out more calcium and minerals from the bones while cooking), add a chopped carrot, add a bunch of salt, pepper, thyme, fill to near the top with water, cover and cook on low for 12 hours (overnight). Boom, that’s it, very easy. When the stock is done, I let it cool, strain it through a cooking sieve and add to tall tupperware containers and freeze it until it’s needed. You can buy bones specifically for making stock, however I always keep extra bones from cooking in the freezer until I have enough to make another batch of stock. Therefore it’s basically free, and much more nutritious than the stock/broth you can typically find in stores. As I’m always super busy during the week I’ll make a batch on a Friday or Saturday night when I’ll be home and put it away in the morning.

Next time you are cooking and have extra leftover bones, save them, and give a try at making homemade bone stock. Your body, wallet, and stomach will thank you.


Whole 9 Bone Broth FAQ

Mark’s Daily Apple – Cooking with Bones

Cate Shanan – Deep Nutrition

Weston A. Price Foundation – Broth is Beautiful

Psychology Today – Taking Stock: Soup for Healing Body, Mind, Mood, and Soul

Plank holds

100 Double Unders
50 Calories on the Rower
25 Push-ups
80 Double Unders
40 Calories on the Rower
20 Push-ups
60 Double Unders
30 Calories on the Rower
15 Push-ups
40 Double Unders
20 Calories on the Rower
10 Push-ups
20 Double Unders
10 Calories on the Rower
5 Push-ups

  • JonesMike

    So I strolled into the box at 6 this morning (first time ever) to do the first responders challenge, and as I was busy trying to get the sleep of my eyes the class was full of People banging out to hardcore rap. I felt like I had found an underground fight club of greatness

  • sammy belton

    I’m pleased to announce the newest CFS Baby! He was born on Saturday 1/25/14. Despite arriving a couple of weeks early, he was a healthy 8 lbs 4 oz. He has a head full of hair but thankfully no beard!

    Thanks to everyone at CFS. I learned that we were expecting a few days after taking the into class. He has been my motivation to live a healthier lifestyle and to improve my fitness. The clock is now ticking. Soon enough he will be running and jumping and I’ll need to be able to keep up with him.

  • Arik Pogrebinsky

    The only difference being that the first rule of this club is “never shut up about Crossfit” :)

  • Mike Quigley

    19:15 RX. L sit holds stink.
    That first responder WOD looked brutal- 1min Amrap of Thrusters x 4 with increased weight each time. The guys were flying though – impressive to watch.
    Congrats Sammy!

  • Jason

    Congrats on the new arrival! Thankfully he arrived a few weeks early, he would have been pushing 10lbs!

    2:00 plank hold with 65#
    20:56 Rx on the chipper.
    Ca$h-out with Jen, Quigs, and Laurence.. 30 seconds on/15 seconds rest x4, alternating plank hold & hollow hold; then 25 barbell thrusters.

  • Chris Wilson

    Congrats Sammy!!!

    L-sit – :31
    Plank – 2:31
    WOD – 19:55 (1/2 dubs) – need to work on dubs!

  • amy

    Aww Sammy!!! Congrats! So handsome. PLease bring him by so we can meet him….well when he is ready for that level of stimulation.

  • Petra

    Congrats Sammy!
    Nice post, Alec. I love sipping on hot bone broth on a cold day. I usually add a dash of chili powder or tabasco for some extra heat. Did you know you can reuse the bones to make more both? I’ve noticed the second batch doesn’t come out quite as gelatinous,but it should still have all the awesome minerals.

    L-sit: 48 sec
    Plank: 3:07 with up to 35lb
    WOD: 21:01 Rx
    Cash-out of back squats and 30 pull-ups.

  • Alec

    Congrats Sammy! Welcome to fatherhood, it’s a huge joy and a whirlwind. Get your sleep when you can.

  • Mark Litke

    23:57 Rx, need to really work on breathing during long rows like that.

    Congrats Sam! I have a 7 month old girl and everyday is better than the last.

  • Schurko

    Congrats Sammy!!

    FYI: They usually have beef bones at Lambert’s in Dorchester

    L sit: 0:21
    Plank: 1:05 a/ 25#
    WOD: 19:08 Rx.

  • Ryan Gould

    L sit: ~15 sec (I think)
    Plank hold: 2:00 min

    WOD: 25:05 rx