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 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

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Steak Fajita Sweet Potato

Steak Fajita Sweet Potato

STEAK FAJITA LOADED SWEET POTATOES!!!

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!

Ingredients
  • 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
 
Instructions
  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!

VERVE UPDATES

  • -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

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It's crock pot season!

It’s crock pot season!

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

Ingredients

  • 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

Instructions

  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.

MACRONUTRIENTS
Nutrition per 1.7 cup serving:
263 calories

8.2 g fat
16.8 g carbs
28.2 g protein

VERVE UPDATES
-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

Ingredients:
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

Directions:
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!

Onion:
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

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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!

CHICKEN TAMALE CASSEROLE

INGREDIENTS
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

INSTRUCTIONS

-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!

MACRONUTRIENTS – 6 servings
Fat – 7.6
Cho – 31.1

Pro – 27.8

Sunday 161030

5 Rounds
10 Bodyweight bench press
Max chin over the bar hold
Max L sit hold on pull up bar
rest 2 minutes between rounds

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Homemade treats! yes!!

Homemade treats! yes!!

Halloween treats that no tricks have to be performed for are great!! Here is a recipe that you can make at home on Halloween or anytime of year!  See the full recipe here

Dana’s Dark Chocolate Bark
Makes 24 pieces
INGREDIENTS
1/2 cup toasted hazelnuts, chopped
16 ounces dark chocolate
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
1 cup brown rice cereal

RECIPE DIRECTIONS:
Line a large baking sheet with parchment paper or a Silpat sheet and set aside. Toast hazelnuts in a dry pan until warmed and fragrant. Let the nuts cool, then chop and set chopped pieces aside.

In a double boiler, slowly melt chocolate, stirring gently with a wooden spoon until smooth. Stir in vanilla and cinnamon; add brown rice cereal and mix gently. Pour mixture onto lined baking sheet and smooth out evenly into a rectangular shape (it doesn’t have to be perfect).

Sprinkle with chopped hazelnuts and set aside for 1 to 2 hours (or 30 to 45 minutes in the fridge) until chocolate hardens. Break into pieces and serve.

VERVE UPDATES

  • YOGA AGAIN!!! Yep, it’s happening again at 11am!!! You know your legs are sore.
  • T-shirt pre-orders are due by tomorrow

Sunday 161023

5 Rounds for time:
20 Kettlebell swings 35#(26#)
30′ Handstand walk

Post time to comments or BTWB

A sauce that is good for anything! Thank you Clara

A sauce that is good for anything! Thank you Clara

It is GREAT to have a base recipe of sauces that you can put on virtually anything!  The following Pesto recipe, from Clara Wisner at rEvolutionary Lifestyle, can be put on spaghetti squash, pasts, salads, or just spoon it into your mouth it is so delicious!  You can see the full recipe and blog post here

PALEO CHICKEN PESTO

Ingredients (for the chicken)

  • 1-2 lbs of organic, pastured chicken breasts (just depends on how much meat you want)
  • juice of two lemons 
  • 1/4 cup olive oil
  • sea salt and pepper to taste

Ingredients (for the sauce)

  • 2 cups packed basil leaves 
  • 1/2 cup pine nuts 
  • 3 TBSP olive oil
  • 2 TBSP lemon juice
  • Salt and Pepper to taste
  • Optional: 1/2 cup grated hard parmesan cheese 

Directions

  • cut raw chicken breasts into one-inch strips 
  • place all other ingredients in bowl and coat chicken strips in marinade 
  • Cover bowl and leave in the fridge for at least 2 hours, but up to one full day. 
  • Grill, pan fry or bake chicken strips until cooked all the way through. 
  • Place all ingredients for sauce in food processor and process until smooth. 
  • May need to add more olive oil to smooth out texture 

VERVE UPDATES

  • Yoga!!! Today!!! 11am – come on in and let Kacey get you bendy!
  • Everyday Warrior starts this Friday.  If you do not know the details, look at yesterdays blog entry
  • Both Joel and Amelia are looking to sell their spots in the Turkey Challenge, if you are interested, seek them out at the gym or mention it on comments!

 

Sunday 161016

Every minute on the minute, alternating x 24 minutes:
1) 50′ Prowler push
2) 20 Ab-mat sit-ups
3) 15 Box jumps, 24″(20″)
4) 8 DB snatch, alternating, 40#(25#)

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A twist on the traditional chicken noodle soup.

A twist on the traditional chicken noodle soup.

I have to re-post this recipe from our very own Maddie Berky and her @madwellness Facebook page.  This is so simple and lemon dill flavor makes it unique! PS – I am sure you could make this, slightly different in a regular crock pot as well.

Lemony Dill Chicken & Veg Soup

INGREDIENTS
• 2 quarts chicken or bone broth
• ~ 4 cooked chicken breasts shredded or chopped
• 1 medium onion
• 4 carrots
• 1 delicate squash
• 1 fennel bulb
• 1 little carton of mushrooms l
• ~ 1/4 c fresh dill
• 1/2 lemon
• S&P to taste

INSTRUCTIONS

• Turn instapot to sauté. Throw in 1T @omgheebutter (cause it’s the yummiest) and sautée chopped onion and seeded and sliced delicate squash and a little salt. Cook until just starting to soften. Turn off your instapot.

• Coarsely chop all other veggies and add them to the instapot, along with chicken, coarsely chopped dill, lemon (squeeze it first then throw it in), ~ 1t salt, and broth.

• Turn instapot to manual high pressure for 5 min.

• Once done allow pressure to release naturally, or say “F*ck it” and release it via the vent (while stressing your adorable dog out just slightly….”

• Bam. Delicious fall soup readily accessible. AKA: the best kind of soup

VERVE UPDATES:
– We will have class at 7am today.

-Our athletes did AMAZING yesterday in the Pound for Pound competition, congratulations!

 

Sunday 161002

7 Rounds for time:
7 Thrusters, 95#(65#)
7 Pull-ups

Post time to comments or BTWB

Snack in a glass!!

Snack in a glass!!

LEMON-LIME PROTEIN SLUSHY!

Are you tracking your macros? Do you need lots of protein but don’t have many carbs or fats left?  Then this is your treat!!!  You can see the full recipe here

LEMON-LIME PROTEIN SLUSHY

Ingredients

  •  1 cup (8 fl oz) Water
  •  1 scoop Vanilla Protein of your choice (ideally low in carbs)
  •  1/4 package Sugar Free Lime Gelatin Dessert
  •  1 packet of Stevia
  •  1/2 fruit (2-1/8″ dia) Lemon

Directions

1. Combine protein, water, Stevia and jello mix in a blender
2. Cut and squeeze the juice of the half lemon into the blender as well
3. Add ice little by little and blend until an icy consistency is reached
4. Pour in a bowl or cup and eat with a spoon! Or better yet, put it in a martini glass and feel real fancy!

VERVE UPDATES

  • Keep an eye on the schedule next weekend as we will be closed BUT we will have fitness options for you!

Sunday 160918

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

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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!!