Fuel

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!

Resources:

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 

Sunday 160918

5 Rounds for time
Run 200 Meters
10 Burpee handstand hold for 3 seconds

Post time to comments or BTWB

SQUASH!!!

SQUASH!!!

STUFFED ACORN SQUASH

It’s squash season!!! There are so many ways that you can dress up this delicious vegetable-like fruit (yep, it’s technically a fruit).  This recipe comes to us courtesy of paleomg.com and adapted to zone/paleo.

Ingredients:

  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper

Directions:

  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F

Sunday 160911

50 reps of the following for time:
1 Sit up
1 Handstand kick up and hold for 5 seconds
1 Air squat

Post time to comments or BTWB

ALL THE MEAT!!

ALL THE MEAT!!

COFFEE CRUSTED PORK TENDERLOIN – see full recipe and blog here

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236

Ingredients:

1 tablespoon very finely ground coffee (or espresso powder)

2 teaspoons packed light brown sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon cumin

1 teaspoon salt

1 teaspoon ground black pepper

1 tablespoon extra-virgin olive oil

2 pounds pork tenderloin, fat trimmed off

Directions

1. Combine the coffee, brown sugar, spices and salt in a small bowl. Add the olive oil and mix until combined. Rub the pork coat completely with the spices. Let it marinade for at least 30 minutes in the fridge.

 2. Heat oven to 400 F (204 C). Line a rimmed baking sheet with foil and spray with non stick cooking spray.  Place the tenderloin on the prepared baking sheet, then roast for 25- 30 minutes, or until they reach 145 F (62 C) at the center. Remove from the oven and let the pork rest for 5 minutes.

VERVE UPDATES:

-YOGA…..TOMORROW…..11AM – great recovery for those back squats!!

Sunday 160904

5 Rounds for time:
3 Power snatch, 165#(115#)
10 Burpee pull-ups

Post reps to comments or BTWB

Never let go of summer!!

Never let go of summer!!

Summer isn’t over yet people!!! There is still time for BBQ!!! This recipe is from one of my favorite new macro-based blogs The Epicurian Bodybuilder.  This recipes’ macro breakdown includes BOTH the meat AND the slaw.

PULLED CHICKEN SANDWICH WITH PICKLE SLAW

Macros for whole recipe: Protein 141g/Fat 14g/Carbs 14g/Calories 745

Ingredients

1 tablespoon light brown sugar

1 ¼ teaspoons salt

black pepper to taste

1 teaspoon paprika

1 lb skinless chicken breasts

1/3 cup apple cider vinegar or red wine vinegar

1 tablespoon ketchup

2 large cloves garlic, minced

1 teaspoon Sriracha (optional)

2 cups kale coleslaw mix or cole slaw mix

Directions

1. Preheat the oven to 375 F degrees (190 C). In a small bowl, mix ½ tablespoon brown sugar, salt, pepper, and paprika.

2. In a large baking dish, place the chicken breasts and rub with the spice mixture; cover with foil. Roast until cooked through, 35 to 40 minutes. Transfer the chicken to a cutting board and let cool slightly (keep the baking dish with the pan juices). Reduce the oven temperature to 275 F (135 C) degrees .

3. In a medium bowl, whisk the vinegar, ketchup, garlic, Sriracha and the remaining brown sugar and  about ¼ tsp. each salt and pepper for the sauce.

4. Shred the chicken and then add ½ of the sauce and coat chicken. Cover with foil and place in the oven until the chicken is heated through, about 15 minutes.

5. Toss the coleslaw mix with the remaining sauce. Pile the chicken on buns (I used a brioche bun) and top it with the slaw or eat it with just the slaw. 

VERVE UPDATES

-Labor Day there will be classes at 9am and 11:30am, with Open Gym from 10am – 11:30am

 

Sunday 160828

For time:
5 Rope climbs
25 DB snatch, alternating 40#(25#)
25 Ab-mat sit-ups
4 Rope climbs
20 DB snatch, alternating 40#(25#)
20 Ab-mat sit-ups
3 Rope climbs
15 DB snatch, alternating 40#(25#)
15 Ab-mat sit-ups
2 Rope climbs
10 DB snatch, alternating 40#(25#)
10 Ab-mat sit-ups

Post time to comments or BTWB

Perfect side dish for anything!

Perfect side dish for anything!

BRUSSEL SPROUTS SLAW – courtesy of Paleo Comfort Foods

Ingredients

  • 1 cup pecans, toasted
  • 1/2 pound bacon, cut into small pieces
  • 1/4 cup Dijon mustard
  • 2 tablespoons apple cider vinegar
  • 3 tablespoons fresh lemon juice
  • 1/4 cup olive oil
  • 1 1/2 pounds brussel sprouts, trimmed
  • 2 green onions (scallions), sliced on the bias
  • salt and pepper

Instructions

  1. (if your pecans aren’t already toasted, then simply heat a large skillet over medium heat, toss your pecans in, and toast until fragrant, being careful not to burn)
  2. In a large sauté pan or skillet, cook bacon until crispy. Remove the bacon from the pan, saving the bacon grease (if you have loads of bacon grease, pour some off and save for future use). Crumble up the bacon and set aside.
  3. In a small bowl whisk mustard, vinegar, and lemon juice together
  4. Using the 1/8 or 1/4 inch slicing disk on your food processor, slice the Brussels sprouts.
  5. Heat the skillet (the one with the bacon grease) over medium heat, and add the sliced Brussels sprouts, sautéing until softened and slightly browned.
  6. Pour the mustard/vinegar/lemon/olive oil mixture over the sprouts, stirring to combine. Mix in 1/2 the pecans, bacon and scallions. Season with salt and pepper to taste.
  7. Place slaw in a serving dish and serve with the remaining pecans on top.

**To make this recipe more macro friendly, you could decrease the olive oil and elminate the pecans, but DON’T eliminate the bacon because why would you do that??**

Sunday 160821

40-30-20-10 Reps for time:
One legged squat, right leg
One legged squat, left leg
Kettlebell swing, 24kg(16kg)

Post time to comments or BTWB

YUM, YUM, GET YOU SOME!

YUM, YUM, GET YOU SOME!

PALEO/ZONE BLUEBERRY MUFFINS – an oldy but a goody!

INGREDIENTS

  • 3 eggs – 3P
  • 3 level scoops protein powder – 9P
  • 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
  • 1 cup blueberries – fresh or frozen – 2CHO
  • 2 TBSP coconut flour – 1CHO
  • 1 TBSP coconut oil – 9F
  • ¼ c slivered/sliced almonds – 3F
  • ¼ tsp baking soda
  • 2 tsp vanilla
  • cinnamon – as much as you like

INSTRUCTIONS

  • Pre-heat oven to 375 degrees
  • Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
  • Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
  • Bake for 30-35 min.

Ta-da, each muffin = 1P, 1CHO, 1F

 

Sunday 160813

Tabata This:
Pull ups
Air Squats
Ab mat sit ups
Push ups
*Complete all 8 intervals of a movement before moving on to the next movement. Score is lowest interval for each movement.

Post reps to comments or BTWB

Thank you to everyone who took time out of their day yesterday to make this event possible!

Thank you to everyone who took time out of their day yesterday to make this event possible!  Not everyone was pictured here.

For those of you who were able to enjoy some of the delicious Progressive Paleo food yesterday at the competition, you probably got a tasty paleo tortilla on the side.  If you were wondering how you can make something just as good, here is a recipe from Stupid Easy Paleo that holds its own!  See full recipe here

SIMPLE PALEO TORTILLAS
Serves: Three 8″ tortillas
Ingredients
  • 2 eggs
  • 1 tsp (5 mL) melted ghee (sub: melted coconut oil)
  • 1 tbsp (15 mL) water
  • ¼ cup (33 g) arrowroot powder
  • 1 tsp (3 g) coconut flour
  • Pinch sea salt
  • *If making crepes for a sweet application, add ¼ teaspoon vanilla extract
Instructions
  1. Crack the eggs into a medium-sized bowl and whisk in the melted ghee and water.
  2. Add the dry ingredients—arrowroot, coconut flour and salt—and beat well to combine.
  3. In a small (8″) skillet over medium heat, pour in about ⅓ of the batter and immediately roll it around to evenly coat the bottom. The tortilla should start to pull away from the edges as it cooks.
  4. Cook for 1 minute on each side.
  5. If saving for later, cool completely and store in a plastic bag or airtight glass container.

Have any of you made paleo tortillas? If so, what recipe has worked best for you?

VERVE UPDATES:

  • YOGA – TODAY – 11AM!!!
  • Thank you to all of the participants and volunteers for the Femme Royale!

 

 

 

Sunday 160807

As many rounds as possible in 5 minutes of:
10 Dumbell hang power cleans 40#(25#)
30 Double unders
rest 2 minutes and then repeat
*score is total rounds in each 5 minute window

Post score to comments or BTWB

Congratulations to Jen Wiman-Rader who got married last week!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

Congratulations to Jen Wiman who got married last week to John Rader!!! You will also see Lisa D. and Ceresa in this picture as fully supportive brides maids. We are so happy for you Jen!

CARB-FREE Cheddar Biscuits!!

Let’s be clear, carbs are great, but when tracking your macros, it is hard to find an item that is solely Protein/Fat when your carbs have been consumed for the day.  HERE IS YOUR SAVIOR! This recipe comes to us courtesy of The Macro Experiment and you can see the full recipe here

ZERO CARB RED LOBSTER INSPIRED CHEDDAR BISCUITS
170 kcal — 6F / 0C / 29P (for ENTIRE recipe)

Ingredients:
– 6 room temp egg whites (from real eggs, not carton)
– 14g low fat cheddar cheese
– a pinch of stevia
– 1/2 tsp garlic salt
– 1/2 tsp table salt
– 1 tsp cream of tartar

Directions:
1. Make sure eggs are at room temp. Preheat oven to 350 degrees.
2. Separate egg whites from yolk and place egg whites only in the mixing bowl.
3. Mix egg whites and cream of tartar on highest speed with an electric mixer and whisk attachment for about 2 minutes (I use a kitchen aid stand mixer) until high peaks are formed.
4. Sprinkle stevia, garlic salt, and sea salt on top of the egg whites and GENTLY fold into the egg whites. Do NOT over mix.
5. Using a spoon or small ice cream scooper, scoop 2-3 inch round “biscuits” onto sprayed baking sheets. You should be able to get 22-25 biscuits from this recipe.
6. Sprinkle a little low fat cheddar cheese on top of each biscuit.
7. Place in oven and bake for 10-15 minutes. As ovens heat differently, make sure and check for when biscuits are golden brown in color (as pictured). This is when you know they are ready! Enjoy and feel free to eat all the biscuits without any guilt! 😛

Sunday 160731

As many rounds as possible in 15 minutes of:
10 Medball power cleans 20#(14#)
30 Meter walking lunge with medball
30 Lateral hops over the medball

Post reps to comments or BTWB

Does it get much better than this?

Does it get much better than this?

Our very own Maddie Berky reminded us yesterday that it is COLORADO PEACH SEASON!!!  Maddie was nice enough to make us a peach cobbler for our trainers meeting a while back and it was to DIE FOR.  The following is a recipe from her blog Madwellness.  Enjoy!

CINNAMON PEACH COBBLER

Filling
  1. 4-6 peaches (or enough to almost fill your cobbler vessel)
  2. Zest & juice of 1 lemon
Topping
  1. 1 cup nuts of choice (I’m a fan of some combo of hazelnuts, pecans, and cashews for this recipe)
  2. 1/4 c honey
  3. 1/4 c ghee, butter, or coconut oil
  4. 1T + 1t cinnamon
  5. dash of salt
Instructions
  1. Preheat oven to 350 degrees.
  2. Wash, peel, and coarsely chop peaches. Place those beauties in a medium sized mixing bowl.
  3. Zest lemon and add zest to peaches. Juice that same lemon and add juice to the bowl, mixing thoroughly. Set aside while you make the topping.
  4. In your food processor, add all the ingredients for the topping (nuts, honey, fat, & spices.) Pulse until nuts are broken down, but still a little chunky. Taste as many times as needed.
  5. Add peaches to a pie dish and using your fingers, crumble topping evenly over the peaches.
  6. Place pie pan on a baking sheet (just in case those awesome peach juices spill over the side.)
  7. Bake for 35-45 minutes, or until the juices are bubbling and the topping is golden brown.
  8. Eat hot with coconut milk or ice cream. Eat cold for breakfast the next day (so freaking good.) Eat a bite or two throughout the day, because life is just a little bit better with peach cobbler 😉

Sunday 160724

For time:
18-12-6 Reps overhead squat, 135#(95#)
9-6-3 Reps muscle-up

Post time to comments or BTWB

Only 5 ingredients!

Only 5 ingredients!

Easy bite size snacks can be a life saver, especially when you make them yourself.  Here is a simple recipe that you can keep in the freezer for a while and pull out when you need a sweet bite!  You can see the full recipe here.(Courtesy of healthygrocerygirl.com blog)

GLUTEN-FREE DARK CHOCOLATE ALMOND BUTTER CEREAL BARS

Ingredients
  1. ¾ cup almond butter
  2. ½ cup honey
  3. 2 cups Multi-Grain Gluten-Free Cheerios
  4. ¼ cup dark chocolate chips
  5. ¼ teaspoon coconut oil
Instructions
  1. In a stovetop pan over medium melt almond butter, honey and vanilla extract, stirring occasionally.
  2. Remove from heat and stir in cheerios.
  3. Pour mixture into an 8 x 11 inch pan and press down firmly so the mixture is evenly spread out.
  4. Meanwhile, in a double boiler (or stove top pan with water and small glass or stainless steel bowl placed on top) add chocolate chips and coconut oil and stir together until melted.
  5. Drizzle dark chocolate sauce over cereal bars, cover and place in the freezer to set for at least one hour.
  6. Slice into bars and enjoy!
  7. Keep stored in the freezer.

VERVE UPDATES

-YOGA TOMORROW!! 11am!  You know your hamstrings are sore, DO IT!!

– JAKE’S….TONIGHT…5p – 7p to watch the final heats of the CF Games.  Come out and be social.

Sunday 160710

As many reps as possible in 10 minutes of:
1 Muscle-up
1 Deadlift, 265#(185#)
1 Box jump, 24″
2 Muscle-up
2 Deadlift, 265#(185#)
2 Box jump, 24″
3 Muscle-up
3 Deadlift, 265#(185#)
3 Box jump, 24″
4 Muscle-up
4 Deadlift, 265#(185#)
4 Box jump, 24″. . . .

Post reps to comments or BTWB

The sauce is what makes the kabobs fabulous!!

The sauce is what makes the kabobs fabulous!!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Grilled kabobs are always a staple for grilling season, but it can sometimes be challenging getting creative.  Here is a great recipe, with not only delicious ingredients but a tasty sauce as well.  You can see the full recipe here

INGREDIENTS:

  • 1 1/4 pounds beef, (sirloin or Angus) cut into 1-inch cubes
  • fresh ground pepper
  • 1 1/4 tsp kosher salt
  • 1 large red onion, cut into large chunks
  • 18 cherry tomatoes
  • 6 bamboo skewers, soaked in water for 1 hour

FOR THE CHIMICHURRI SAUCE:

  • 2 packed tbsp parsley, finely chopped (no stems)
  • 2 packed tbsp chopped cilantro
  • 2 tbsp red onion, finely chopped
  • 1 clove garlic, minced
  • 2 tbsp extra virgin olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp water
  • 1/4 tsp kosher salt
  • 1/8 tsp fresh black pepper
  • 1/8 tsp crushed red pepper flakes, or more to taste

DIRECTIONS:

  1. Season the meat with salt and pepper.
  2. For the chimichurri, combine the red onion, vinegar, salt and olive oil and let it sit for about 5 minutes. Add the remaining ingredients and mix; set aside in the refrigerator until ready to use (can be made a few hours ahead).
  3. Place the onions, beef and tomatoes onto the skewers.
  4. Prepare the grill on high heat. Grill the steaks to desired doneness, about 2 to 3 minutes per side for medium-rare. Transfer steaks to a platter and top with chimichurri sauce.

NUTRITION INFORMATION

Yield: 6 skewers, Serving Size: 1 skewer

  • Amount Per Serving:
  • Calories: 219
  • Total Fat: 13g
  • Carbohydrates: 5.5g
  • Fiber: 1g
  • Protein: 20g

VERVE UPDATES:
– YOGA tomorrow!!! 11am!!! with what it feels like in the gym, you could call it bikram yoga!!

-LADIES – WOD AND WINE NEXT SATURDAY!!! 1PM – 4PM! ANYONE AND EVERYONE IS INVITED, whether you CrossFit or not!