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Author / John

In the gym and at home or not. . .

Rack of lamb is one of my Friday night favorites. By the end of the week I am ready for some R & R along with a special meal. I usually prefer to eat at home rather than go out but I want something that doesn’t take a lot of time yet still scratches that gastronomical itch.


1-2 free range racks of lamb*
for each rack of lamb use:

3 tbs raw gf butter
1 clove finely minced fresh garlic
2-3 tsp. fresh rosemary (dry may be substituted; use ½ the amount of fresh)
1 tbs raw honey
Sea salt
Freshly ground black pepper

In the morning before going to work or up to 2 hours before cooking; in a small bowl place the butter and let it soften and stir in the garlic, fresh chopped rosemary, raw honey and sea salt and pepper to taste. Rub all over the rack of lamb, wrap in plastic wrap and refrigerate until ready to use. Let stand at room temperature at least 1 hour prior to cooking.

Heat a cast iron skillet over med to med high heat for a few minutes. Place the buttered rack of lamb in the hot skillet and sear on both sides and bottom until nicely browned. Place in a preheated 350 oven and cook for 15 – 20 min. I like mine on the rare side so I always check at 15 so I don’t overcook it.

*If you buy a conventional lamb you will find they take a little more time to cook as they are bigger and contain more fat than their pastured counter part which cooks quicker.

Serves 2 normal people, or 1 Power Athlete!

This was served with summer squash sauteed in duck fat with fresh garlic and tomatoes, sea salt and freshly ground black pepper.


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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Muzz on June 21, 2014 at 3:30 pm

    Get in my face hole!!!

  2. SamoanThor on June 23, 2014 at 10:29 am

    MMMM Looks awesome. I love Lamb! Gonna give this a try.

  3. Andrew Keimig on June 24, 2014 at 8:03 am

    Love your recipes, Paula.

    How does the cast iron perform on the electric stove? I’m about to move to a new place and leave my awesome gas range behind.

  4. Paula on June 24, 2014 at 9:06 am

    Thank you Andrew! I wish I had a gas range–I’ve been stuck with electric for years. The cast iron performs great but it will scratch that senseless glass top. You can minimize that by lifting it up rather than sliding it.

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