You are what you eat!
We hear just as many questions about nutrition as we do about CrossFit.  Many people have voiced concerns that the Zone and the Paleolithic diets can seem both difficult and restrictive in nature.  Others have said that they don't know how feasible it would be to cook for the whole family, while staying within the confines of these dietary constraints.  We're here to help.  This blog is dedicated to supporting our community on its path to elite fitness by developing the most overlooked portion of fitness - nutrition!

Sure, an athlete may have a sub 3 minute "Fran", or 20+ round "Cindy", but if she isn't controlling her hormone levels through the drug we call food, she isn't realizing her full fitness potential.  When an athlete gets his dialed in, he will experience positive changes in health, energy, and sense of well being, while shredding fat, packing on muscle and optimizing physical performance.  Your nutrition will amplify or diminish the effects of your training efforts.  That's why we're here - to provide you with the results you seek.

We'd like for you to use this blog as a resource for recipes, ideas, or as an opportunity to share your successes.  Have you had a particularly good week of strict Zoning?  Tell everyone!  That's something to celebrate.  Have you had a bad week?  Tell us all about it, as our community is a supportive one.  If you have a recipe you love, send it to us with a picture of you eating it.  We'll try it and if we survive, we'll post it here.  Together we can make this so much fun - but you can't be a part of it unless you get involved.  So do it - NOW!


Journal 21 Download Cfjissue21_May04 (The block bible)

Robb Wolf's shopping guide Download Shopping-food

CF Journal 15 Metabolic Derangement Download 15_03_Nutrition_Full_Issue

Link to the Performance Menu Cookbook Volume 1

Link to the Performance Menu Cookbook  Volume 2

Free Recipes from Performance Menu 

The Paleo Diet 

Saturday 170916

4 Rounds for time:
Run 400 Meters
12 Overhead squats, 95#(65#)
6 Muscle-ups

Post time to BTWB



















Healthy Donuts with Cashew Cinnamon Glaze  From OddBake.com


2 cups almond meal
3/4 teaspoon baking soda
1/2 teaspoon salt
3 tablespoons coconut oil, melted
3 tablespoons honey, melted
1/2 teaspoon SCD-safe vanilla extract
3 teaspoons apple cider vinegar
3 eggs

-Preheat oven to 180C/375F
-Melt coconut oil and honey in a small microwave safe bowl
-Mix all ingredients together in a large mixing bowl
-Divide batter evenly between 12 moulds in a donut pan (each one should be a little less than halfway full of batter)
-Bake for 15 minutes and allow the to cool before removing from the pan

Cashew Cinnamon Glaze

2 tablespoons cashew butter (or smooth peanut butter if you prefer!)
1 tablespoon honey
1 tablespoon coconut oil
1/2 teaspoon SCD-safe vanilla extract
1/4 teaspoon cinnamon

-Melt all ingredients together in a microwave-safe bowl
-When everything is melted, whisk until it’s super smooth
-When donuts are completely cooled, dip them in halfway into the glaze

Saturday 170624

For time:
1.5 Mile run
150 Burpees
1.5 Mile run

Partner version “Riley”
Working in teams of two, complete the following for time:
Run 1 1/2 miles, alternating 400m runs
150 Burpees
Run 1 1/2 miles, alternating 400m runs
*Only one person is working at a time

Post time to BTWB

Today is Patrick McGinty’s farewell workout.  Make sure to come in and say goodbye to Patrick and wish him well on his new adventure in the mountains.  We are going to miss you Patrick!



















Below are the simple ingredients and instructions for a tasty summer treat that uses chia seeds. Chia seeds are packed with fiber, omegas, potassium, and magnesium, the superfood seeds are great for boosting energy, improving endurance, and even helping regulate digestion.

Orange Creamsicle Chia Seed Pudding


Author: Alexa Schirm as seen on Simplerootswellness.com
Serves: 2

1 Cup Milk of choice (I used unsweetened almond milk)
½ Cup freshly squeezed orange juice
Zest of 1 orange
2 Tbsp maple syrup or honey
¼ Cup Chia seeds
Unsweetened coconut flakes
Tart cherries (frozen or fresh)


Mix together milk, orange juice, orange zest and maple syrup.
Add chia seeds and mix well.
Pour into bowls or glasses and let sit 5-8 minutes.
Stir again and refrigerate for 2 hours or overnight.
Top with chopped pecans, coconut flakes, chopped cherries and oranges.
Easy to make and delicious 

Saturday 170114


21 Overhead Squats 95#(65#)
42 Pull-ups
15 Overhead Squats 95#(65#)
30 Pull-ups
9 Overhead Squats 95#(65#)
18 Pull-ups
Post results to BTWB


U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.


Looking for a recipe that will knock your socks off? Well here ya go!

Melissa Joulwan’s Stovetop Pork Carnitas          

For website, recipe, and other nifty ways to cook this, click HERE

Serves 8-12 | Prep 5 minutes | Cook 2-3 hours | Alert 15 minutes | Whole30 compliant

  • 3-4 pounds boneless pork shoulder (6-ish pounds if it’s bone-in; you must use pork shoulder or Boston butt)

  • 1/2 cup lime juice

  • 1/2 cup lemon juice

  • 1 heaping (!) tablespoon ground cumin

  • 1 tablespoon garlic powder

  • 1/2 tablespoon salt

  • 1 teaspoon ground coriander

  • 1 teaspoon ground black pepper

  • 1 teaspoon cayenne pepper

1. Cut the pork shoulder into a few large chunks. You don’t want them bite-sized; I make mine about 3-4 inches.
2. Mix cumin, garlic powder, salt, coriander, black pepper, and cayenne together in a small bowl. Place the pork chunks in a plastic container with a lid or a Ziploc bag. Pour in the spice blend, then toss the bag vigorously until the chunks are completely coated on all sides.
3. Place the pork in a large, deep pan. Pour the lime and lemon juice into the bottom, then add water to just cover the meat.
4. Turn heat to high and bring the water to a rip-roaring boil. You want big bubbles! When it’s rolling, turn the heat to a simmer. Keep the pan uncovered. You want it bubble a fair amount, but not be a roiling boil.  While it’s cooking, it will look like uninspired soup. Do not be discouraged!Essentially, you’re waiting for the water to evaporate from the pan, but while the water is evaporating, the powerful acidic qualities of the lime and lemon juice are tenderizing the meat. Yay, science!
5. At about the 2-hour mark, check the pot. The water should be much lower and maybe even almost gone. Now things get interesting… allow all the water to cook out of the pan and watch as the meat magically fries and carmelizes. It is a thing of beauty. But seriously, you need to watch it at this point.
6. Carefully turn the hunks of meat–without shredding them–to brown all sides, then remove the hunks  to a plate and let them rest for 5 minutes before eating. If you’re into this sort of thing, you can save the pork fat from the bottom of the pan in a glass jar and use it for other cooking projects.
  • Eat it like an animal.

  • Serve on a plate with avocado slices, pineapple chunks, chopped cilantro, and lime wedges.

  • Cut into cubes and use in paleo egg foo yung.

  • Shred, wrap in butter lettuce leaves, and drizzle with Sunshine Sauce.

  • Eat alongside creamy cucumber salad made with homemade mayo.

  • Shred and sauté in your favorite cooking fat with shredded cabbage, onion, and garlic.


Saturday 170107

Working in teams of 2, as many rounds as possible in 20 minutes of:

10 Pull-ups/ ring rows
10 Calorie row
5 Burpees over the rower

*Partner 1 completes full round before switching with partner 2.

Post results to BTWB

Paleo Nick's- Creamy Shrimp Zucchini

Paleo Nick’s- Creamy Shrimp Zucchini

The Crossfit Kitchen is a great resource for recipes when looking for ways to spice up your palette. This savory “pasta” dish from Nick Massie is perfect for a warm comfort food fix. You can watch the full video here along with the original article from the CrossFit Journal. 


  • 16 oz. wild shrimp, peeled, deveined and sliced in half
  • 3 oz. Italian sausage
  • 2 c. tomato puree
  • 1 c. light coconut milk
  • 3 zucchini, rinsed and cut into noodle-like strips
  • 3 yellow squashes, rinsed and cut into noodle-like strips
  • 1 oz. basil chiffonade, saving two basil leaves for garnish
  • 7 cloves garlic, smashed and minced
  • Olive oil, as needed
  • Kosher salt, to taste
  • Black pepper, to taste  


  1. Heat a cast-iron skillet over medium-high heat.
  2. Add 1 tsp. of olive oil and all the garlic to the pan. Cook until the outer edges of garlic become golden brown.
  3. Reduce the heat to medium-low and add the sausage to the pan, breaking it into small chunks.
  4. Stir garlic and sausage together, add the zucchini and yellow squash, and fold all ingredients together. Turn heat to medium-high and continue to cook for 3-4 minutes.
  5. Add the tomato puree and coconut milk and stir to incorporate. Bring to a simmer, fold in the shrimp and cook for 60 seconds.
  6. Cut the heat, taste the sauce, and adjust seasoning to your liking using kosher salt and black pepper.
  7. Transfer to a plate, garnish with basil leaves and enjoy!
  8. You can also portion this out and refrigerate for up to 5 days or freeze for up to 6 months.

bon appétit!


Saturday 161231

Working in teams of two, accumulate as many calories on the rower as possible in 20 minutes

While one partner is rowing, other partner must complete the following before switching on rower:
12 Burpees
12 Wallballs, 20#(14#)
12 Medicine ball cleans, 20#(14#)

Post results to BTWB

Recipe: Overnight Slow Cooker Breakfast Casserole Makes 12 servings 12 ounces (1 package) breakfast sausage roll (hot and spicy recommended) 1 cup green onions, chopped 1 cup fresh mushrooms, thinly sliced 1 sweet red bell pepper, finely chopped 1 green bell pepper, finely chopped 30 ounces (1 package) frozen shredded hash brown potatoes 1 1/2 cups shredded cheddar cheese 12 eggs 1 cup milk 1/2 teaspoon salt 1/8 teaspoon pepper In a skillet over medium heat, cook and crumble sausage until done. Drain, and set aside. In a bowl, combine green onions, mushrooms, red and green pepper, and set aside. Spray the interior of a 5- to 6-quart slow cooker with vegetable cooking spray. Layer one-third of the hash browns, then sausage, then vegetable mixture and then cheese into crock. Repeat layers twice. In a large bowl, beat the eggs, milk, salt and pepper, and pour over layered ingredients. Cover and cook on low for 7-8 hours or until thermometer inserted into the center reads 160 degrees.

Easy Peasy overnight breakfast casserole

National Hangover Day is approaching. For most of us, we can’t make it past 10pm without crashing on the couch, fighting to keep one eye open to ring in the new year. However, there will also be those that can stay out, and party like a rock star. No matter which category you fall into, here is a recipe that will allow you to prep the night before, relax your first morning of the New Year, all while keeping your nutrition on point. This recipe is originally created by Against All Grain‘s Danielle Walker, and zoned for your enjoyment by Verve’s own RKB!



  • 1 TBSP palm shortening, softened ghee, or other fat for greasing slow cooker (9F)
  • ½ pound breakfast sausage (5 ⅓ PRO)
  • 7 strips thick cut bacon, chopped (3 ½ PRO)
  • 194 g yellow onion, diced (2CHO)
  • 143 g red bell pepper, seeded & diced (1CHO)
  • 143 g orange bell pepper, seeded & diced (1CHO)
  • 630 g white sweet potato, peeled and shredded* (14CHO)
  • 16 large eggs (16PRO)
  • ½ cup Almond milk (1.5F, check the brand for equivalent fat content/amount)
  • ¼ cup full-fat coconut milk (8F)
  • 1 tsp sea salt
  • ¾ tsp dry mustard
  • ¼ tsp cracked black pepper



  1. Grease a slow cooker insert well with palm shortening, softened ghee, or other fat
  2. Cook the sausage, bacon, and onion in a skillet over medium-high heat for 10-12 minutes, until the sausage is browned and the onion is softened. Drain off the excess fat.
  3. Place the shredded sweet potatoes in the slow cooker, packing then down slightly
  4. Add the meat and onion mixture and the bell peppers
  5. In a large bowl, whisk together the eggs, milks, salt, mustard, and pepper. Pour into the slow cooker.
  6. Cover and cook on low for 6 to 8 hours.


Recipe makes: 24 PRO, 18 CHO, 18.5 FAT (2300 g total)(8 – 3blk servings)

95.8 g = 1 PRO, ⅔ CHO, ⅔ FAT

287.4 = 3 PRO, 2CHO, 2 FAT


*Feel free to substitute different veggies for some of the sweet potato. Just be sure to choose vegetables that will stand up to long cooking time and not get too soggy, like mushrooms, asparagus, broccoli, or winter squash. Also using celeriac instead of sweet potato is a good idea. For my first go around I tried to stick to the recipe as written, but I will definitely be making some veggie adjustments next time.


Have a safe and Happy New Year, Athletes 🙂


Saturday 161217

8 Rounds for time:
Run 400 Meters
10 Hang dumbbell power cleans, 40#(25#)
30 Double unders

Post Time to BTWB

Treat yourself with some gut-friendly stuffing

Treat your family to some gut-friendly dressing this holiday season!

With the holidays in full effect, we all strive to keep our fuel clean, and find ways to keep our guts happy. This recipe from Sarah Fragoso is a delicious option to enjoy the holiday comfort food without needing total damage control caused by processed foods. For more tasty recipes from Sarah Fragoso, you can find them here.

Enjoy, and Happy Holidays!


1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)

4 ½ cups mushrooms, diced

1 medium yellow onion, diced

6 celery stalks, diced

4 carrots, diced

1/2  cup chicken broth

1 tablespoon diced fresh sage

½ tsp minced fresh thyme leaves

½ cup dried cherries, finely chopped

½ cup slivered almonds

½ tablespoon minced garlic

4 tablespoons lard, butter, or ghee

Sea salt and black pepper to taste

1. Preheat oven to 350.

2. In a large soup pot, sauté onions in lard, butter, or ghee until translucent.

3. Add the sausage and brown.

4. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper.

5. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth.

6. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.


Sunday 161127

For time:
21 Toes to bar
21 Box jumps, 24″(20″)
3 Rope climbs
15 Toes to bar
15 Box jumps, 24″(20″)
2 Rope climbs
9 Toes to bar
9 Box jumps, 24″(20″)
1 Rope climb

Post time to comments or BTWB

Steak Fajita Sweet Potato

Steak Fajita Sweet Potato


This recipe comes to us courtesy of PALEOMG. You can see the full recipe here.  These went down for dinner at the Mattson household and they were AMAZING!

  • 3 sweet potatoes
  • 4 tablespoons ghee, divided
  • 1 sweet onion, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 orange bell pepper, thinly sliced
  • 1 – 1½ pound hanger steak, pounded slightly thinner to tenderize
  • 2 teaspoons chili powder
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon smoked paprika
  • ½ teaspoon cumin
  • ½ teaspoon red pepper flakes
  • 1 lime
  • freshly chopped cilantro
  1. Preheat oven to 400 degrees. Poke holes in sweet potatoes with a fork then coat all in about 2 tablespoons of ghee and sprinkle with a bit of salt on top. Place on a baking sheet and in the oven for 45-50 minutes minutes until soft and tender.
  2. When sweet potatoes have about 20 minutes to go, place a large cast iron skillet over medium heat. Add 2 tablespoons of ghee then add sliced onion. Cook for about 5 minutes then add all the bell peppers. Let these onions and peppers cook down for about 15 minutes, tossing every couple minutes, until they are somewhat browned and soft. Remove and set aside. Keep cast iron skillet over medium heat and add more ghee, if needed (just to coat the bottom of the skillet).
  3. Pound meat with a meat tenderizer until about ¼ inch thin. In a small box, mix together all the spices. Pour spice mixture over both sides of meat and press into the meat. Place meat on the hot cast iron skillet and cook on both sides for about 3-4 minutes, until browned by medium rare-medium in the middle. Remove and set on cutting board. Let meat rest for 5 minutes before thinly slicing against the grain.
  4. Place the peppers and onions back in the warm skillet and toss, scraping the bottom of the pan. Place thinly sliced meat in the pan with the peppers and onion then squeeze ½ lime on top to coat meat and veggies.
  5. Cut sweet potatoes open and use a fork to smash the sweet potatoes. Then place the fajita mixture on top along with some freshly chopped cilantro and a little extra lime juice!


  • -Yoga is this Sunday at 11am
  • Mark your calendars for the First Annual Chili Cook Off on Saturday, December 3rd.  Keep your eye on the blogs for more details

Sunday 161120

As many rounds as possible in 12 minutes of:
50 Double unders
15 KB deadlift
100′ KB farmers carry
100′ KB overhead carry

Post reps to comments or BTWB

It's crock pot season!

It’s crock pot season!

One Pot Chicken and Bacon Orzo Soup – you can see the full recipe here


  • 5 slices bacon
  • 2 cups yellow onion, diced (approximately 1 large onion)
  • 2 cloves garlic, minced
  • 1 cup celery, diced (approximately 3 ribs)
  • 1 cup carrots, diced
  • 1 pound boneless skinless chicken breast
  • 6 cups chicken stock, preferably homemade
  • 1/2 cup orzo
  • 1 1/2 teaspoons kosher salt or to taste
  • 1/2 teaspoon fresh ground black pepper or to taste
  • chopped fresh parsley to taste


  1. In a large dutch oven or heavy bottom saucepan, render the fat from the bacon over low heat. Once there’s a nice layer of fat on the bottom of the pan, turn the heat up slightly and cook the bacon until crisp. Place the bacon on a plate lined with paper towels to drain. Discard all but 2-3 tablespoons of the fat from the pan.
  2. Add the onions, garlic, celery, and carrots to the pan with a pinch of salt. Cook the vegetables on medium heat for several minutes, stirring periodically, until they have caramelized a bit (Note: the more you caramelize them, the more flavorful the finished soup will be).
  3. Lay the chicken breasts on top of the vegetables and cover with the chicken stock. Bring the the liquid to a boil, cover and reduce the heat to low. Allow the soup to simmer for 20 minutes. Remove the chicken and place on a cutting board. Once it has cooled slightly, use 2 forks to shred the meat. Set aside.
  4. Bring the soup back to a boil and add the orzo. Cook for 8 minutes, uncovered, until the orzo is al dente.
  5. Add the chicken back to the soup and season with salt and pepper to taste.
  6. Dice the reserved bacon. Garnish each bowl of soup with fresh parsley and diced bacon before serving.

Nutrition per 1.7 cup serving:
263 calories

8.2 g fat
16.8 g carbs
28.2 g protein

-Thank you to everyone who came out to support our competitors at the Turkey Challenge! All of us definitely heard your cheering!

-Join Kacey today for some Yoga at 11am!

Sunday 161113

For Time:
120-90-60-30 Double unders
40-30-20-10 Pistols

Post time to comments or BTWB

Crispy Chicken and Balsamic Onions

Crispy Chicken and Balsamic Onions

That Linda Kiker is QUITE THE CHEF!! 

Here is a great recipe from her Facebook page “Linda Kiker Personal Chef”.  

Crisped Chicken And Balsamic Onions

2 lb. Boneless skinless chicken breast, sliced into strips
1 lb. Boneless skinless chicken thighs, sliced into strips
2 C. Bread crumbs (I used Ian’s gluten free panko bread crumbs)
2 tsp. Ground paprika, garlic granules, cumin
Salt and pepper to taste
3-4 Tbsp. Extra virgin olive oil (you may need more)
3 green onions, sliced
Maple syrup or honey
1 large red onion, peeled and sliced thinly

Black pepper to taste
2 Tbsp. Extra Virginia olive oil (you may need more)
4 Tbsp. Balsamic vinegar
Large pinch of sea salt

Preheat your oven to 350 degrees.
Place the sliced chicken and spices into a large bowl and mix together.
Place the panko breadcrumbs onto a separate sheet pan.
Place the chicken into the panko and toss until coated.
Warm a wide skillet over medium high heat; put a clean sheet pan for the browned chicken, to the side.
Add the oil, then some of the chicken. * Don’t crowd the pan!
Brown on both sides and put onto your clean sheet pan. When finished browning the chicken put the sheet pan into the oven for 15 minutes.
Top with sliced green onions and drizzle with honey or maple syrup.
** I used 2 skillets, it went fast!

Warm a cast iron skillet over medium high heat.
Add the onion and sprinkle with black pepper.
Cook and stir to prevent burning- but you’ll have to allow them to sit some before stirring. When the onions are browned and softened, add the balsamic and salt.
Continue to stir until the liquid has caramelized.
Serve alongside your chicken!


Sunday 161106

For time:
25 Med ball power cleans 20#(14#)
25 Walking lunges with medball
20 Med ball power cleans 20#(14#)
20 Walking lunges with medball
15 Med ball power cleans 20#(14#)
15 Walking lunges with medball
10 Med ball power cleans 20#(14#)
10 Walking lunges with medball
5 Med ball power cleans 20#(14#)
5 Walking lunges with medball

Post time to comments or BTWB

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

Jen and Jason mobilizing, talking puppies and the impending Broncos victory!

This Sundays recipe comes to use courtesy of Ali Nichols!!!  Thank you Ali!


1/4 cup low fat mozzarella cheese
About 4-5 ounces of cornbread muffin mix
1 4 ounce can chopped green chilies
1 cup creamed corn
1/3 cup almond milk
1/4 cup egg whites
1 tsp cumin


-Mix ingredients together and put in 9×13 sprayed baking dish. Bake at 400 for 15 minutes.
-Pull out and poke lots of holes in top. Pour 1 can red enchilada sauce over the casserole. Place about 17 ounces of shredded chicken on top (I used chicken tenderloins in my insta pot as they are less fat) and top with 3/4 cup cheese. Bake for another 15 minutes.
-I cut mine into 6 slices and it was pretty darn good!

Fat – 7.6
Cho – 31.1

Pro – 27.8