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 160522

7 Rounds for time:
10 Sumo deadlift high pulls 95#(65#)
10 Ring dips

Post time to comments or BTWB

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

Paul and Clancy taking CPR class very seriously. You should all feel much safer now.

BROWNIES!!! 
Why are these brownies awesome?  Two reasons: #1 they don’t require baking so you don’t have to heat up your house on these hot summer days and #2 they are made of all natural ingredients + vegan so won’t blow your macros!  You can see the full recipe here

ULTIMATE UNBAKED BROWNIES

Ingredients

  • 2½ cups loosely packed pitted dates
  • 1 1/2 cups walnuts
  • 6 tbsp cacao or cocoa powder
  • 1 1/2 tsp pure vanilla extract
  • 2 tsp water
  • 1/4 + 1/8 tsp salt
  • 1/4 cup cacao or cocoa powder
  • ¼ cup pure maple syrup (or raw agave)
  • 2 tbsp vegetable or melted coconut oil
  • 1/2 tsp pure vanilla extract

Instructions

Combine the dates, walnuts, 6 tbsp cocoa, 1 1/2 tsp vanilla, water, and salt in a food processor. Process until completely smooth, scraping down as needed – It may seem dry at first, but don’t add any extra water.  Lightly grease an 8-inch square baking pan, or line the pan with parchment or wax paper. Transfer dough to pan and press very firmly until dough is evenly distributed in the pan. In a medium mixing bowl, combine remaining cocoa and vanilla extract with the maple syrup and oil. Stir until mixture forms a paste (this is the frosting). Spread evenly over dough in the baking pan. Refrigerate brownies for at least 2 hours, to set. Leftovers can stay covered at room temperature for a day, or up to 2 weeks in the fridge, or 1-2 months in the freezer.

Macronutrient Breakdown

 

  • Calories: 140
  • Fat: 7g
  • Carbohydrates: 20g
  • Protein: 3.5g
  • Fiber: 3.5g

 

 

Sunday 160515

As many rounds as possible in 10 Minutes of:
30 Double Unders
10 Dumbbell shoulder to overhead 40#(25#)

Post reps to comments or BTWB

We could not be more excited or proud of Emily as she goes into her last day of competition at Regionals!! NICE WORK! photo courtesy of crossfit.com

We could not be more excited or proud of Emily as she goes into her last day of competition at Regionals!! NICE WORK! photo courtesy of crossfit.com

What do you call cheese that isn’t yours??  NACHO CHEESE:)  WOW, that was a Gouda joke!
Mexican food is a weakness for me, and this would make a great lunch item.  You can see the full recipe here

LOADED NACHO CHICKEN TOSTADA

Ingredients:

  • 4 tostada shells
  • 1/4 cup shredded cheddar cheese
  • ½ cup reduced fat shredded Mexican blend cheese (I used Sargento)
  • 1/2 cup mashed avocado (about 1 small)
  • 1 medium lime, halved
  • Kosher salt
  • 1 cup chopped tomato
  • ¼ cup chopped white onion
  • 2 tablespoons chopped cilantro
  • Freshly ground black pepper
  • 7 ounces cooked boneless, skinless chicken breast, cubed*
  • 1/3 cup canned drained black beans, rinsed
  • 1 jalalpeno, sliced thin
  • 2 tbsp sliced black olives

Directions:

  1. In a small bowl, combine the cheeses.
  2. In another small bowl, combine avocado, juice from half the lime, and a pinch of salt.
  3. In one more bowl, combine tomatoes, onion, cilantro, juice from the other lime half, ¼ teaspoon salt and black pepper, to taste.
  4. To assemble: Layer each with 1/3 cup chicken, 1 tbsp black beans, and sprinkle with 2 1/2 tbsp cheese. Broil for 2-3 minutes or until the cheese is melted. Top each with a dollop of avocado and a spoonful of the tomato salsa, jalapeno black olives. Top each with a small sprinkle of salt.

Nutrition Info
Yield: 4 Servings, Serving Size: 1 tostada

  • Calories: 299
  • Total Fat: 14.5g
  • Carbohydrates: 19g
  • Protein: 24g

VERVE UPDATE:

-Emily should be competing around 11:50am and 3:35pm.  Tune in to games.crossfit.com and cheer her on!!!

 

Sunday 160508

For time:
50′ Handstand walk
10 Toes to bar
40′ Handstand walk
15 Toes to bar
30′ Handstand walk
10 Toes to bar
20′ Handstand walk
15 Toes to bar
10′ Handstand walk
10 Toes to bar

Post time to comments of BTWB

Breakfast burritos!!!

Breakfast burritos!!!

BREAKFAST BURRITO!!
I and many other people at the gym are on the perpetual hunt for the perfect breakfast burrito!! (if you have any suggestions, leave them in the comments).  Since we are adults and can’t go someplace different every day to find it, we must learn how to make one on our own!  The recipe below, from fitfoodiefinds.com would be great for a Sunday prep day, throw them in the freezer and pull them out when you need one.  You can see the full recipe here.

**For those tracking your macros, the fat is pretty high. Easy ways to get it down would be to use turkey bacon instead of regular bacon and 2 egg whites instead of one full egg.**

Ingredients
  • 8 eggs, large
  • splash of milk
  • 1 tablespoon EVOO
  • 1 tablespoon minced garlic
  • 1 red pepper, finely minced
  • ½ red onion, finely minced
  • 4 piece of thick-cut bacon, cooked until crispy
  • salt and pepper, to taste
  • 4 Flatout Flatbreads (Multi Grain with Flax)
Instructions
  1. Place EVOO and minced garlic in a medium sauce pan. Turn to medium-high heat and cook until oil is heated. In a large bowl, whisk 8 eggs and a splash of milk. Set Aside.
  2. Add in red pepper and onion to the pan and sauté for a few minutes or until onions begin to turn translucent. Then, add in eggs and sauté for 3-5 minutes or until cooked.
  3. Place ¼ of the egg mixture and a piece of cooked bacon.on top of a Flatout Flatbread. Then, sprinkle with cheese. Wrap tightly. EAT.

Macronutrients:
Servings (makes 4 burritos)
Fat: 20g  ***substitute
Protein: 25g
Carb: 22g
Fiber: 9g

Sunday 160501

As many rounds as possible in 5 minutes of:
10 Medicine ball clean
10 Lateral jumps, 24″(20″)
Rest 2 minutes
x 3 rounds

Post time to comments or BTWB

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

Phoebe and Dave partnering up for some heavy deadlifts! Than you to everyone who participated yesterday.

SLOW COOKER PULLED PORK! – A whole lot of protein!

Do you need more protein in your day??  This is a great way to get lots of it in a delicious, bbq-covered vehicle.  You can see the full recipe blog here

INGREDIENTS

1 cup chopped celery
1 cup chopped onions
1 cup ketchup
1 cup barbecue sauce
1 cup water
2 tbsp vinegar
2 tbsp Worcestershire sauce
2 tbsp brown sugar
1 tsp chili powder
1 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
3 lbs boneless pork roast

DIRECTIONS

Combine all ingredients except roast in the slow cooker.
Add the roast.
Cover, cook on high for 6-7 hours.
Remove the roast.
Shred the meat, and return it to the sauce.
If desired, thicken the sauce by simmering on the stovetop.
Great for making sandwiches or using in other recipes.

It is May 1st!  I am working on some 30 days goals, including some nutrition goals and some gym goals.  What are some of the challenges you have regarding nutrition and fitness?  Maybe, by putting them here, we can work towards solving them together!

 

Sunday 160424

5 Rounds for time:
100′ walking lunge
15 Overhead squat, 95#(65#)

Post time to comments or BTWB

YEAH BUDDY! Fries and almond butter, a spectacular marriage.

YEAH BUDDY! Fries and almond butter, a spectacular marriage.

FRIES!! YES….. FRIES!

Found this sweet and salty snack on the Life of Riley site, where apparently you can not only find nut butter but great recipes too.  These look fun and innovative, like no fry set-up I have ever seen.  You can see the full post here

Ingredients:
1 large butternut squash
1 Tbs coconut oil 
1/2 Tbs cinnamon
1/2 Tbs nutmeg 
Sea Salt and pepper to taste
1/3 cup Life of Riley Almond Butter
1/4 cup almond milk 
2 Tbs honey 

Directions:
1. Pre-heat oven to 400 degrees and line a baking sheet with parchment paper. Set aside. 

2. Cut the butternut squash in half and remove the seeds. Then peel the outside. Finally cut the squash into stick shapes, about 1/2 inch thick. 

3. Place the squash sticks in a row on the lined baking sheet. 

4. Heat the coconut oil in a small sauce pan until melted. Using a coasting brush lightly coast the squash sticks. 

5. Sprinkle the cinnamon and nutmeg on top. Then add salt and pepper to taste. 

6. Place in the oven and bake for about 30 minutes, or until desired crispiness.

7. In a medium bowl, add the almond butter, almond milk and honey. Whisk until well blended. 

8. To serve place the squash fries on a plate and drizzle the almond glaze. Finish with a bit more sea salt. 

VERVE UPDATES

-One more week of free Sprint classes.  If you are enjoying them, send Danni an e-mail letting her know you want to add it.
– The sign-up sheet will be up tomorrow for our TEAM UP FOR EMILY competition!  Get your team together and have some fun.  The competition will be over by 11am, so you have the rest of your Saturday to do non-team fun stuff.

-YOGA……TODAY…….11am…….ENOUGH SAID.

Sunday 160417

21-18-15-12-9-6-3 Reps for time of:
Box jump, 24″(20″)
Ab-mat sit-up
*Perform 1 legless rope climb after each round

Post time to comments or BTWB

Not much can compare to Pippa's meatloaf from last week, but this is a close second!

Not much can compare to Pippa’s meatloaf from last week, but this is a close second!

Well, last week I saved some time and ordered Chef Pippa Taylors weekly meal of Turkey Meatloaf and Roasted Carrots!  It was amazing and I could eat it every meal.  Being as how that is not possible, I attempted to surf the interwebs to find a close second.  The recipe below is what I found, you can see the full post here.  If you want to get in on future orders of Chef Pippa Taylor’s meals, go to this link and you won’t regret it.

Ingredients:

  • 1/4 cup plus 2 tbsp ketchup (I use organic)
  • 2 tsp worcestershire sauce
  • 1/2 small onion, minced
  • 1 tsp olive oil
  • 1.3 lb 99% lean ground turkey
  • 1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)
  • 1 egg
  • 1 tsp marjoram
  • salt to taste

Directions:

-Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce.
-Saute olive oil and onion on low until translucent, remove from heat.
-In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top.
-Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.

VERVE UPDATES:

  • SPRINT STARTS MONDAY!!  5:45 am / 5:15pm / 6:15pm.  Come and try it out!
  • FREE INTRO CLASS for both regular classes and Sprint Tuesday, April 19th @ 7pm!!  Let your friends know.
  • We will have further info in a future post, but you may have noticed that we have a SQUARE SYSTEM in the merchandise room.  You will now need either cash or a credit card to make purchases for any goods, you no longer need to sign out items.  Ask a Danni or a trainer for a HOW-TO on how to use it:)

Sunday 160410

Grace meets Isabel
For time:
30 Clean and jerks 135#(95#)
at the 10:00 mark
30 Snatches 135#(95#)
Score is time to complete C&J plus Snatches not including rest

Post time to comments or BTWB

PIZZA!!!

PIZZA!!!

Well, this looks awesome.  If you haven’t tried these Flatout ProteinUP flatbreads, they work with pretty much anything!! Here is a pizza recipe to try out with them.  You can see the whole recipe here 

BBQ Chicken Flatbread Pizza

Ingredients

  • 2 Flatout ProteinUP CORE 12 Flatbreads
  • 1/2 cup BBQ sauce
  • 1/3 cup cheddar cheese, shredded
  • 1/3 cup mozzarella cheese, shredded
  • 6 oz. grilled chicken breast, torn into pieces
  • 1 tablespoon red onion
  • 1 tablespoon cilantro
  • non-stick baking spray
Directions
Preheat oven to 400 degrees F. Spray a large baking sheet with non-stick baking spray. Put 2 tablespoons of BBQ sauce on each flatbread and spread evenly on the flatbreads. Sprinkle both cheeses over the flatbreads. Mix the remaining BBQ sauce with the grilled chicken and place on pizzas. Top with the diced onion. Bake for 5 minutes. Sprinkle the cilantro on top and serve.
VERVE UPDATES
– YOGA IS BACK!!! Come and visit Kacey at 11am!!!

Sunday 160403

For time:
“Randy”
75 Power Snatches 75(55#)
then
At the 10:00 minute mark
“Annie”
50-40-30-20-10
Double Unders
Ab mat sit ups

Post times to comments or BTWB

We want to wish Ted all of the best in his future endeavors and we will miss you!!

We want to wish Ted all of the best in his future endeavors and we will miss you!!

This easy dish is inspired by Sarah who brought something similar to the EOP party.  You can see the full recipe here

Avocado Chicken Salad Recipe

  • Prep time: 10 minutes
  • Yield: Enough filling for two sandwiches or salads

Ingredients

  • 1 cup finely chopped cooked chicken
  • 1 ripe avocado, seeded and peeled
  • 1 apple, peeled, cored, and finely chopped
  • 1/4 cup finely chopped celery
  • 1/4 cup finely chopped red onion
  • 2 Tbsp finely chopped cilantro or parsley
  • 2 teaspoons lime juice or a tablespoon of lemon juice
  • 1/2 teaspoon kosher salt
  • Pinch of freshly ground black pepper
    Sandwich bread or salad greens

Directions
1. Place the chicken, avocado, apple, celery, and red onion in a medium bowl. Gently mash the avocado with a fork and stir it around so that everything gets well mixe

2. Add the cilantro or parsley, lime juice or lemon juice, salt, and pepper. Add more lime juice or salt to taste. If the mixture seems a little dry, you can stir in a teaspoon or two of olive oil.

To store, place in a bowl and cover completely with plastic wrap so that no part of the chicken salad is exposed to air. Will keep a couple of days in the fridge.

Serve on sandwich bread, toasted bread, or salad greens (I recommend arugula or watercress for extra zing).

VERVE UPDATES

  • Thank you so much to everyone who came out yesterday and made the party awesome!!  It’s always fun to suffer together AND party together!

 

Sunday 160327

In front of a clock set for 12 minutes:
1 minute of box jumps 30″(24″)
1 minute of sumo deadlift high pulls 115#(75#)
2 minutes of box jumps 30″(24″)
2 minutes of sumo deadlift high pulls 115#(75#)
3 minutes of box jumps 30″(24″)
3 minutes of sumo deadlift high pulls 115#(75#)

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It doesn't get much easier than this!

It doesn’t get much easier than this!

Here is an easy salad that is great for END OF THE OPEN parties (wink wink).  This recipe comes to us courtesy of Ava’s Kitchen.  If you are not familiar, this page was started by Jason Khalipa’s wife, Ashley and it chronicles the meals she makes for her family.  They are primarily paleo with some exceptions.  If you want to see full recipe details or check out her page, go here.

Greek Salad with Salami

Ingredients:

1 cucumber diced
1 cup of chopped romaine
3/4 cup of feta diced (I like the kind in the brine)
1/2 cup of kalamata olives
4 thick slices of salami diced
Olive oil to taste
Dried oregano to taste
Juice of 1 lemon
3/4 cup of cherry tomatoes cut in halves

Mix everything up and enjoy!

*Thank you Ali for the great recommendation.

Sunday 160320

As many rounds as possible in 8 minutes of:
10 Pistols, alternating
20 Kettlebell swings, 24kg(16kg)
30 Double unders

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Delicious crusty topping over a protein-packed berry punch!

Delicious crusty topping over a protein-packed berry punch!

Well, now this looks amazing!  A little dessert for breakfast, yes please.  I have a feeling that this would be so easy to pre-make early in the week and have on-the-ready for quick breakfasts or sweet snack.  You can see the whole recipe, along with recommendations here.

Protein Berry Crumble

Ingredients
  • 1 Cup (125 g) Raspberry (or other berries)
  • 1 Tsp Stevia
  • 1 Scoop Vanilla Protein Powder
  • ¼ Cup Oats (20 grams)
  • 6 Tsp Lemon Juice
  • 5 Chopped Almonds
Instructions
  1. Preheat oven to 350F (180C)
  2. Place berries in a small Pyrex pan and sprinkle a little Stevia over
  3. Mix protein powder, oats and lemon juice with a fork or spoon. It should end up as a fairly dry crumble
  4. Mix in the almonds, and spread across the berries
  5. Bake for 15 min, then set the oven to broil and give the crumble about 1 min more until the top is slightly golden
  6. Take out and enjoy

Nutrition Info
Calories per serving (serving = entire recipe) – 260Fat – 5g
Carbs – 29g
Protein – 29g