Friday 120427

Three rounds for time:

5 Burpee power cleans, 135# (95#)
30 Double unders

Post time to comments.

Tim getting air and vitamin D while increasing his work capacity.

Saturday, April 28th CrossFit Verve will be taking a field trip for an outdoor WOD.  We will be heading to Red Rocks Amphitheater for some fun in the sun.  Matt will be devising a WOD of epic proportion for you.  Call your friends and make a day of it; a WOD, a hike, a paleo picnic??  We are going to meet at the stage at 8:50am. 

Best place to park would be the lower south lot 1 next to the Trading Post.  Then access the stage from there.

Sunday, April 29th we’ll be grilling maniacs.  Come get your sweat on during the Sunday Funday WOD, then throw some of your meat on the hot grill.  Chow down with us and then head down to the watch the Rockies take on the Mets.  We’ll start the grill at 11am and provide some tasty beverages, you bring your own food.

Rockies tickets are going hot diggity fast!  Only 8 left.  If you have already paid, your tickets await you in an envelope next to the office.  However, if you haven’t paid for your tickets yet, we are giving the remaining tickets out on a pay us/get them basis now.  So pay and pick ’em up ASAP!  You don’t want to miss out on all the shenanigans in the CrossFit Verve party section of Coors Field. 

Today we take you to the far east for a tasty treat.  We modified this recipe from  from Health-Bent.  The sweetness of an orange and the seasoning of coconut aminios make for an explosion of flavors in your mouth!


  • 2lbs of chicken breast  32P
  • 2Tbls of coconut oil  18F
  • 3 oranges juiced  3C
  • 6Tbls of coconut aminos  Freebie
  • 1Tbls of chili garlic sauce  Freebie
  • 2tsp of chopped fresh ginger  Freebie
  • zest from an orange
  • 2cups of water chestnuts  2C
  • 6 green onions, chopped  Freebie
  • 8oz of bean sprouts  1C
  • Cilantro
  • 1 spaghetti squash  1cup = 1C


Combine orange juice, coconut aminos, garlic sauce, ginger, and orange zest in a sauce pan and cook on medium heat.  Heat the coconut oil in a large skillet on medium-high heat.  Chop chicken into small pieces and place in the skillet and cook until opaque.  Add chestnuts and a handful of the green onions to the skillet.  While the orange sauce and chicken are simmering, scrape out the spaghetti squash that you cooked up earlier into a large bowl and set aside.  

Add the orange sauce into the chicken and let simmer for another 15 minutes or until the sauce thickens.  Add the rest of the green onions and bean sprouts to the chicken.  In the pan that had the orange sauce add the spaghetti squash and season with a couple of spoonfuls of the mixture of sauce and chicken.    

This makes: 32P, 6C, 18F in 6 cups.  A 3 block meal will be 2/3rds of a cup at 3P, .5C, 1.5F.  Fill the rest of your plate with the spaghetti squash at 1cup = 1C.  You can add nuts to complete your fats.



  1. Leslie :

    I am so excited for tonights class. I have been working on my mobility for the last year and my bad knee has greatly improved. With a combination of diet, physical therapy, crossfit, stretching and ice. My knee has gone from an crappy 80 year old joint to a less crappy 38 year old joint. I will always have issues, but I have graduated from physical therapy and daily pain is gone. I have learned to treat it nicely and how to keep from tweeking it (knees out!). I just finished my tennis bootcamp without any pain or soreness. Thank you Verve trainers- you know how to push me in just the right ways!

    • Matt :

      Your hard work is what has improved the condition of your knee. Proud of you – thanks for always being willing to push past your comfort level.

  2. Mas :

    Also, there will be a poster party tonight for Regionals during the evening classes. So come in with some catchy phrases!

  3. Jen M :

    Hey… I was wondering what some of you will be eating before the WOD tomorrow @ Red Rocks. Can you give me some suggestions or ideas? I will be at the next nutrition class!! Thanks, Jen M.

    • Joylyn :

      @JenM……I’m having a full breakfast of sausage (1P), 2 eggs (2P), peppers (.5C), mushrooms (.5C), mixed berries (2C) and 3T avocado (3F)….yummm. See you all there!

  4. Jim D. :

    What a great day. First an excellent OLY class with Luke where I finally feel like I made progress on my snatch and then mobilized by KStarr. Went home after KStarr’s class and couldn’t waste the moblization. So in 15 minutes I worked up to a 255# squat. Pretty much a present day PR for me. Now I’m out to dinner with Lauren. What a great day.

  5. Julie H. :

    I hope I still can get my ticket! I have been out of town for work and plan on going on Sunday.

  6. Julie H. :

    Awesome…sorry I replied to today’s post, too. Thanks a bunch. See you tomorrow!

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