Tuesday 110412


Complete as many rounds as possible in 20:00 of:
6 Deadlifts, 225#/155#
7 Burpee pull-ups
10 Kettlebell swings, 2 pood/1.5 pood
Run 200m

Post rounds and reps to comments. 

Ross, happy to be rowing a 2k piece… ugh.

The hardest thing about eating paleo/zone is, you are not able to order that tasty Chinese food for takeout.  I miss those days of ordering a grease filled box with a beef and veggies.  We all thought that we were eating healthy because of the veggies right?  What we did not know is we were taking in so much sodium into our body with MSG’s (monosodium glutamate) and the fact the carbs in Chinese such as rice and noodles break down so fast in your body that you feel hungry sooner.  We have come up with a recipe for you to curb that Chinese takeout urge.
Beef lo mein
9oz of rib eye steak, thinly sliced  9P
2 cloves of garlic chopped  Freebie
1 1/3cup of sliced onion  1C
4cups of spinach  1C
2 1/2cup of sliced bell pepper  2C
1 1/3cup of chopped zucchini  1C
3 cups of chopped mushroom  1C
1can of chestnuts  1C
2cups of spaghetti squash  2C
1Tbs of chili garlic sauce  Freebie
3Tbs of Tamari or wheat free soy sauce  Freebie
1tsp of ground ginger  Freebie
1Tbs of Coconut oil  9F

Pre-heat the oven to 425 degrees F.  Cut the spaghetti squash in half and core out the seeds.  Fill the empty squash with water and cook for 45 minutes.  

While the squash is cooking, place the coconut oil in the pan and heat on medium heat.  Add the rib eye steak to the pan and sear on both sides for a minute.  Remove the meat and then add the soy sauce, garlic sauce, and all the veggies except for the spaghetti squash into the pan and saute for 5 to 7 minutes.  Add the beef and cook for another 5 minutes, then set aside.  

When the squash is done cooking, let cool and scrape out the spaghetti goodness.  Mix in the squash in with the mix. Warm up all of the ingredients and enjoy! 

The recipe makes 7cups, divide into 2 1/3cups for 3 meals of 3P, 3C, 3F




  1. Matt :

    Hilarious picture!

  2. Rich :

    Question – I know any massage is an amazing massage (insert happy ending joke whenever), however is one method preferred over another in aiding our strive for elite levels of fitness? Sports Massage? Deep Tissue?
    Thoughts anyone?

  3. Joylyn :

    Hey Rich,
    Personally, I’ve found that trigger point/active release therapy or deep tissue has given me the most benefit to healing up sore muscles and flexibility issues. They are not very “relaxing” though. They are more like a longer torture of the lax balls and mobility work we do 🙂

  4. bill :

    Where can you get that spaghetti squash?

  5. Slaughter :

    I like large swedish women to press into me very strongly. AKA Deep tissue.
    Not all massage therapists are created equal, the best one I had for sports specific was a PT who was an ex-canadian hockey player.

  6. robyn :

    Bill, you should be able to find spaghetti squash at any grocery store. I think Sunflower has it cheepest. Just look for the squash section, they are larger oval yellow looking.

  7. bill :

    Thanks lady, and the new verve sign on the side of the building looks great!

  8. Donna :

    I recommend Luanne Sugar. She’s awesome – a strong athlete and a gifted massage therapist. http://www.soulbodytherapies.com/massage.htm

  9. scott andrews :

    Brooke and I just started our Zone diet were 3 days in and its starting to get “interesting” we’re gonna mix it up with this recipe….thanks again you’ve probably saved someone’s pervebial bacon. Brooke is doing 3 blocks P,C,F and im doing 4. Does that sound good? We’re both super hungry all the time lol.

  10. Matt :

    Scott and Brooke, make an appointment to meet with Mas, Joylyn, Cherie, or myself. If you’re hungry on the Zone, we can help implement a couple changes that will make you wish you never said those words.
    Keep it up!

  11. scott andrewd :

    Will do. Thank you. I’ll call you guys this week sometime to set something up.

  12. David S :

    6rounds + 10reps RX

  13. Joylyn :

    5rds + 6 Rx’d. Fun wod, no need to stop on anything!

  14. Erin :

    Dang, Joylyn! You’re so cool! 🙂

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