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 150524

For time:
50 Calorie row
40 Wallballs, 20#(14#)
30 Burpees over rower
20 Handstand push-ups
10 Muscle-ups

Post time to comments or BTW

GO BANANAS B-A-N-A-N-A-S!

GO BANANAS B-A-N-A-N-A-S!

YUM ALERT!!

I have a confession…. I love bread!  I doubly love banana bread!!!  This recipe is a great way to marry my desire to not limit my grain intake AND have bread (and stave of my sweet tooth a little bit)!!  Recipe courtesy of Arrowhead Mills

BANANA BREAD with Coconut Flour

Ingredients
• 1/2 cup Arrowhead Mills® Organic Coconut Flour
• 1/2 teaspoon salt
• 1/2 teaspoon baking soda
• 6 eggs • 1/2 cup coconut milk
• 1/4 cup Spectrum® Organic Coconut Oil (or unsalted butter)
• 2 bananas (smashed)
• 4 tablespoons SunSpire® dark chocolate chips

Preheat the oven to 350°F. In a medium bowl, sift the dry ingredients – Coconut Flour, salt and baking soda. In another bowl, beat the eggs, coconut milk, coconut oil and banana. Slowly pour the wet ingredients over the dry and blend until both are fully combined. Fold in the chocolate chips. Pour into a greased loaf pan. Bake for 30 minutes or until a toothpick comes out clean. Let cool and serve to friends

Sunday 150510

21-15-9 reps for time:
Deadlift, 225#(155#)
Handstand push-ups
Box Jumps, 24″(20″)

Post time to comments or BTW

Mustard Crusted Beef with Wine!

Mustard Crusted Beef with Wine!

 

HAPPY MOTHER’S DAY TO ALL OF YOU FABULOUS MOTHER’S OUR THERE!

If you don’t currently follow member Linda Kiker Personal Chef on Facebook, GET WITH IT!  Linda posts some pretty amazing recipes.  Here is one for MUSTARD CRUSTED BEEF WITH WINE!  (only 1/2c of wine goes into the recipe, and you don’t want to waste, so you can drink the rest!)  What is great about Linda is she measures the same way we do, pinch, dash, etc.  Linda is a real, down-to-earth chef, and a generally great lady:)

MUSTARD CRUSTED BEEF WITH WINE – Linda Kiker

INGREDIENTS
2 LB Beef Roast
Coarse ground mustard (enough to slather on roast)
2 Bay Leaves
1/2c Wine (red preferably, or that’s just me)1 Clove garlic sliced
1 Sprig of rosemary
1 “pinch” of dried thyme
1 “small” pinch of salt
“lots” of black pepper – to your liking

Mustard Crusted Beef With Wine:
Rub a 2 lb. beef roast all over with coarse ground mustard and place into your crock pot.
Pour 1/2 C. wine and 1 C. beef stock around the beef- don’t pour it on top or you’ll rinse away your mustard.
Add 2 bay leaf, 1 clove garlic sliced, a small sprig of rosemary, large pinch of dried thyme, a small pinch of salt and lots of black pepper.
Cover and cook on low for 8 hours.

** You can cook these while you sleep or while at work.
** Save those juices and store the sliced or shredded meat in it for maximum flavor.
** Remember to remove your bay leaf and any the rosemary before serving.

 VERVE UPDATE:

-Yoga is at 11am NOT 8am, so you can sleep in AND get your yoga on with Kacey.

– HAPPY MOTHERS DAY to all of the mothers out there!  You’re an inspiration and setting an incredible example of health and fitness to your children.

 

Sunday 150503

As many rounds as possible in 12 minutes of:
5 Handstand push ups
5 Squat Cleans, 155#(105#)

Post rounds to comments or BTW

Scrimps!! YA!!

A BIG thank you to Robyn for blocking this awesome recipe out!

Creamy Coconut Shrimp over Zucchini “Pasta”

❖ Recipe courtesy of The Healthy Foodie
❖ http://thehealthyfoodie.com/creamy­coconut­shrimp­over­zucchini­pasta/
❖ Modified & Zoned by RKB, recipe found by Emily H.

INGREDIENTS

● 680g cauliflower, roughly chopped (4C)
● 3⁄4 cup water
● 8 fl. oz. pure coconut water (1.5C)
● 1⁄2 tsp Himalayan or fine sea salt
● 1⁄2 tsp freshly cracked black pepper
● 264g mushrooms, sliced (1.5C)
● 97g onion, very finely chopped (1C)
● 396g cooked shrimp (size 71­90) (12P)
● 1⁄4 cup coconut cream (13F)
● 1⁄4 cup fresh cilantro, chopped
● the juice of 1 lime (1C)
● 1⁄4 tsp garam masala
● 756g zucchini, peel on, stringed (or julienned) (3C) (252g = 1CHO, just in case you don’t mix them in
the batch)

INSTRUCTIONS
1. Add cauliflower, water and pure coconut water to a medium saucepan. Bring to a boil, cover, lower heat
and cook until the cauliflower is really soft, about 5­7 minutes.

2. Meanwhile, cook the mushrooms in a large skillet until nice and golden. Add onion, salt and pepper and
continue cooking until soft and fragrant.

3. Ladle the cauliflower mixture into your blender and process on high speed until super smooth and silky
in consistency.

4. Pour that cauliflower mixture over the mushrooms and onions. Add the cooked shrimp, coconut cream,
lime juice and garam masala and bring to a simmer over low­medium heat.

5. Cook just enough to warm the shrimp then stir in the fresh cilantro.

6. Mix in the stringed zucchini with the shrimp sauce. This will make a 12P, 12CHO, 13F batch ­ so weigh
out the entire dish and divide by 12 = 1 serving.

○ Each serving will contain 1P, 1 CHO, 1F

○ The heat from the sauce alone will soften the zucchini some, but it you want yours to be even
softer still, you can also throw the whole dish in the microwave for a minute or two, or saute on
the stove for a few minutes.

VERVE UPDATES:

We can’t thank everyone enough for coming out Saturday night for the Verve Night Out with #teamverve.  We are continuously humbled by the amazing community we are a part of at Verve.  Thank you so much!

Sunday 150426

Complete as many rounds as possible in 5 mins of:
3 Deadlifts, 275#(185#)
7 Push Press, 115#(75#)

Post reps to comments or BTW

You could add so many delicious ingredients to customize it to your liking!

You could add so many delicious ingredients to customize it to your liking!

ZONE PALEO PAD SEE EW

This is a great Asian-flare recipe from zoneappetit.com.  This will yield, per serving, a pretty even block ratio.

Servings per batch: 6

Calories per serving: 244

Zone calculations per serving: 3P, 2C, 3F

Ingredients:

6 garlic cloves, peeled and minced (no vampires at your house after making this…)

1 pound of boneless, skinless chicken breast, sliced thinly on a diagonal

2 tbsp olive oil

3 cups broccoli rabe florets and leaves or Chinese broccoli (I used regular, standard broccoli)

10 carrots, peeled

1/3 c. coconut aminos

1 ½ tbsp. coconut sugar

2 eggs

Directions:

Lay your peeled carrots on a cutting board and use a Y-peeler or vegetable peeler to create thin, wide ribbons.  Peel those babies all the way…

Warm the olive oil in a deep, large sauté pan over medium heat.  Add garlic and chicken and sauté for 5 minutes, or until the chicken is white on the outside

Add the broccoli, coconut sugar, and coconut aminos and continue cooking for another 5 minutes until the broccoli has softened a bit.  Add the carrot ribbons and cook 5 more minutes.

Push the stir fry aside and crack the eggs into the pan.  Stir to scramble, and then mix everything back together once the eggs have firmed-up.

VERVE UPDATES!

-The post on Sunday’s is always a recipe, either Paleo or Zone or both. If you have any great recipes, e-mail annam@crossfitverve.com.

-Yoga @ 8am with Kacey.  Be there or be…. a tight bundle of knotted muscle.

Sunday 150412

21-18-15-12-9-6-3 reps for time:
DB walking lunge, 40#(25#)
DB deadlift, 40#(25#)
DB thrusters, 40#(25#)

Post time to comments or BTW

Sometimes we pretend we can fly.

Sometimes we pretend we can fly.

Mediterranean Spaghetti Squash Salad –  recipe courtesy of zoneappetit

Serves 10 (about 1 cup serving) ~ 0.3P, 1.1C, 4F

  • 6 cups spaghetti squash from medium squash
  • 2  – 12 oz. jars artichoke hearts, drained & chopped
  • 2 c. roma tomatoes, chopped
  • 1 (9 inch) cucumber, chopped
  • 10-12 Kalamata olives, chopped
  • 1/2 c. feta cheese crumbles
  • 1/4 c. parmesan flakes or shredded
  • 1/4 c. Organic Italian Dressing (I used 365 Organic Italian found at Whole Foods, which was just FATS of 16g per 2 Tbsp)

Instructions

  1. Cut & remove seeds from spaghetti squash.
  2. Place squash face down on cookie sheet and back at 350 degrees for about 30-40 minutes or until a fork can just start to go into the outside skin.  Be sure not to overcook it or the squash gets kind of mushy.  I like mine a little on the crispier side!  Set aside and let cool.
  3. Shred meat from the squash into a large bowl (about 6 c. worth)
  4. Add remaining ingredients and toss.  Place in the refrigerator for about 30-45  minutes before serving.  Serve cold.
  5. Serve with a side of protein & some steamed veggies to even out the meal.
  6. Enjoy!

Sunday 150405

Complete as many rounds as possible in 30 minutes of:
800m  Run
25 Dumbbell thrusters (35lb/25lb)
400m Farmers carry w/ dumbbells (35lb/25lb)

Post reps to comments or BTW

This does NOT include Shaina getting to the top of the salmon ladder!  Fun night at Urban Acrobatics!

This does NOT include Shaina getting to the top of the salmon ladder! Fun night at Urban Acrobatics!

Two food loves in my life: Pizza and Breakfast!  This dish from Against All Grain just happens to combine both of them! You can find the full recipe here

Ingredients:

  • 1 tablespoon butter or ghee
  • 1/2 cup sliced cremini or button mushrooms
  • 1 cup baby spinach
  • 8 eggs
  • 3 tablespoons almond milk or coconut milk
  • 1 teaspoon nutritional yeast (use 1 tablespoon parmesan cheese for SCD)
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon sea salt
  • 1 tomato, thinly sliced
  • 2 ounces pepperoni (nitrate and sugar free)

Instructions:

  1. Preheat oven to 400 degrees F.
  2. Melt the butter in an oven proof 10-inch skillet over medium-high heat. Sauté the mushrooms and spinach for 5 minutes.
  3. Whisk together the eggs, milk, nutritional yeast, oregano, and sea salt then pour the mixture into the skillet. Remove from the heat and place the tomatoes and pepperoni over top.
  4. Transfer the skillet to the oven and bake for 10 minutes, or until the eggs are cooked through.

Sunday 150322

For Time:
100 Double Unders
10 Muscle Ups (bar or ring)
80 Double Unders
8 Muscle ups (bar or ring)
60 Double Unders
6 Muscle ups (bar or ring)
40 Double Unders
4 Muscle ups (bar or ring)
20 Double Unders
2 Muscle ups (bar or ring)

Post time to BTWB.

 

SIDE DISH ALERT!

SIDE DISH ALERT!

SIDE DISH ALERT! - Anna Mattson

When planning my meals for the week, I usually NEVER have an issue deciding my meat selection for the week, in fact, it is exciting (sad, I know).  Where I struggle is coming up with new and exciting side dishes that don’t take a ton of prep.  The following recipe is easy, takes little prep, and is delicious!  You can find the original recipe here.
NOTE:
The chef suggests finding a medium-sized head of cauliflower.  A larger head will have issues cooking all the way through and will scorch on the outside.

WHOLE ROASTED CAULIFLOWER

INGREDIENTS

  • 1 medium-sized head cauliflower
  • 2 Tbsp olive oil
  • 1 clove garlic, finely minced
  • kosher salt
  • 2 Tbsp finely-grated Parmesan
  • 1 tsp red pepper flakes

INSTRUCTIONS

  1. Preheat oven to 350 degrees and spray a 9″ pie dish with cooking spray. Trim the leaves and stems from the underside of the cauliflower and cut the bottom stem even with the florets so that the cauliflower sits flat.
  2. Stir together the olive oil and garlic. Begin by brushing the bottom side of the cauliflower with the garlic oil. Season the underside and up inside the cauliflower with salt. Turn the head over and brush the top liberally with the garlic oil. Season the head with salt and sprinkle with Parmesan cheese and red pepper flakes.
  3. Place the cauliflower into the pie dish and bake for 50–60 minutes or until the center of the cauliflower is tender when pierced with a knife and the exterior is golden brown.
  4. Slice into wedges and serve nice and hot. Enjoy!

252 grams of cauliflower = 1 block of CHO

VERVE UPDATES:

If you plan on doing/re-doing the Open workout tomorrow, you can start warming-up at 1:30pm to warm-up.  The first heat for the workout will begin at 2pm!!  You can sign-up for heats on the white board.

Sunday 150315

Gaza

5 rounds for time

35 Kb swings (1.5 pood/1 pood)
30 Push-ups
25 Pull-ups
20Box jumps (30/24)
then
Run 1 mile

U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

post time to comments or BTW

Bacon AND meatloaf!! YAAA!

Bacon AND meatloaf!! YAAA!

Here is our lesson for the day: ANYTHING WRAPPED IN BACON IS DELICIOUS.  Now that we know that, we present to you a recipe from Ali N.’s own sisters’ blog Taysteofpaleo.  You can find this recipe and many other paleo-friendly recipes here.

Paleo Sriracha Meatloaf Wrapped In Bacon

Author: Taylor Nichols
Ingredients
  • 1 lb ground pork
  • 1 lb ground turkey
  • 1 large egg
  • ¼ cup almond flour
  • 2 plus TB Sriracha (or make your own using this great recipe from Nom Nom Paleo)
  • ¼ cup chopped green onions
  • ¼ cup chopped cilantro
  • 4 TB coconut aminos
  • 2 Garlic cloves, minced
  • 8 slices of bacon
Instructions
  1. Preheat oven to 350 degrees
  2. In a large bowl combine the meats, egg, flour, sriracha, green onions, cilantro, coconut aminos, and garlic. Mix thoroughly.
  3. Lay down Saran wrap on a clean and even surface. On top of saran wrap lay down 8 slices of bacon. Make sure they lay side by side. Lay another layer of saran wrap on top of them. Pound down the bacon until they thin out and are overlapping each other.
  4. Remove the top layer of saran wrap.
  5. Morph the meatloaf mixture into a loaf. Place on top of bacon slices horizontally. (You want the bacon strips to lay out vertically and the meatloaf to lay out horizontally)
  6. Lift the end of the saran wrap and pull upwards around the meatloaf. This makes it easier to wrap the entire loaf with the bacon.
  7. Grease a baking sheet and lay down the meatloaf wrapped in bacon.
  8. Bake in the oven for 40-50 minutes or until the bacon is browned and crispy.

VERVE UPDATES:

We received a friendly reminder this weekend to make sure we only park in Verve reserved parking spots OR street parking.  The surrounding building are filled with businesses that need their reserved parking as well.  Thank you in advance.

Sunday 150308

Bowen

3 rounds for time of:
Run 800 meters
7 Deadlifts (275/180)
10 Burpee pull-ups
14 (7 ea. arm) Single arm kettlebell thrusters (53/35lb)
20 Box jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

Post time to comments or BTW

Jerks have never been so right!

Jerks have never been so right!

It’s BEAUTIFUL!! LET’S FIRE UP THAT GRILL!  Crack open a cider, play a game of cornhole, and grill some delicious food.  This is a recycled recipe but totally worth a re-post.

JAMAICAN JERK CHICKEN – Paleo-friendly

Prep time: 15 minutes
Cook time: 1 hour, 20 minutes

Ingredients:
1 Tbls Cinnamon, ground

1.5 tsp Allspice, ground
1.5 tsp Black pepper, ground
1 Tbls Hot pepper, chopped
1 tsp Hot pepper, dried, crushed
2 tsp Oregano, crushed
2 tsp Thyme, crushed
6 Cloves garlic, finely chopped
1 cup Onion, pureed or finely chopped
.25 cup lime juice
8 pieces chicken, boneless, skinless

Preparation:
Mix all ingredients, except chicken, in a large bowl.  
Rub seasoning mixture over chicken pieces and marinate in fridge for 6+hrs.
Grill!

Sunday 150301

FOO

13 Bench Press (170/115)
Then, complete as many rounds as possible in 20 minutes of:
7 Chest-to-bar pull-ups
77 Double-unders
2 Squat Clean Thrusters (170/115)
28 Sit-ups

Post time to comments or BTW

Easy Chicken Chorizo bake!

Easy Chicken Chorizo bake!

5 INGREDIENT CHICKEN CHORIZO ZONE-FRIENDLY BAKE

Ingredients:

  • ¾ Pound of ground chicken chorizo (8P)
  • 4 cups chopped Kale (4CHO)
  • ⅔ sweet potato (2CHO)
  • 2 T. balsamic vinegar (2CHO)
  • ¼ cup water

Directions:

  • Over medium heat, brown ground chicken chorizo until cooked.
  • While the chicken is cooking, take a large baking dish and add chopped kale, chopped sweet potato, water and balsamic vinegar.
  • Once chorizo is cooked measure out 12 oz and add to dish.
  • Cover baking dish with aluminum foil (this allows the sweet potato to soak in all the yummy juices) and place in oven at 350 degrees for 30 minutes.
  • Remove from oven and let it sit for 10 minutes before removing aluminium foil.  This was super easy and pretty tasty with the chorizo and balsamic vinegar.
  • Add some avocado or a side of nuts to add the necessary fat.

**This made exactly 4 cups.  

**1 cup = 2P, 2CHO, 0F

AWESOME JOB ON THE FIRST WEEK OF THE OPEN!  SO MANY HUGE ACCOMPLISHMENTS, SO EXCITING TO WATCH. Please remember, when inputting your scores, you can only input in 1# increments, no 1/2 or 3/4 pound increments will be allowed. You will have to round down to the nearest whole number (talk to Robyn if you need help doing the math:))