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 150628

5 Rounds with a 4 minute running clock:
Run 400m
With remaining time row as many calories as possible
Rest 2 minutes between rounds

Post calories to comments or BTW

Curry is delicious and good for you!

Curry is delicious and good for you!

Many of us had the opportunity to sit with Clara on Saturday and discuss detoxifying the body for better energy, sleep, and skin!  One of the items discussed was the benefit of curry on the liver and detoxification, so I thought a recipe including curry would be prudent.  BONUS:  It is a cold salad recipe for the hot days coming up!

Cold Curry Chicken, Veggie, and Grape Salad

Ingredients:

  • 24 oz (24P) chicken – cooked and shredded in crock pot – or use rotisserie chicken
  • 504 g (10CHO) red grapes cut in half or smaller if you’re feeling ambitious
  • 252 g (1CHO) celery diced
  • 429 g (3CHO) red, yellow, orange bell pepper diced
  • 240 g (2CHO) sweet yellow onion diced
  • 2TBSP Curry Powder
  • mayo
    • 3 egg yolks (3PRO)
    • 2 lemons juiced (2CHO)
    • 3 TBSP avocado oil – or any oil (27F)
    • yellow mustard to taste

Directions:

1) Cook chicken in crock pot and shred or use a rotisserie chicken to speed up the time.

2) Chop and dice all veggies

3) Throw all ingredients in a large bowl

4) mix up mayo – put egg yolks in a bowl that you can whisk while adding the avocado oil and lemon juice slowly to emulsify a little bit (I used a hand immersion blender), add yellow mustard to your taste, add curry powder at the end.

5) Pour mayo over salad and enjoy.

 

Zone Quantities: 27P, 18CHO, 27F

77.8g = 1P, ⅔ CHO, 1F

233.3 g = 3P, 2 CHO, 3F

Sunday 150607

15 Minute AMRAP
3 Muscle Ups
30 Meter walking lunge
Run 100 meters

Post reps to comments or BTW

Kick your coffee up a notch!

Kick your coffee up a notch!

I LOVE coffee, but I am not hard-core enough to drink it black.  To help ease my coffee-pansiness, I found a recipe by Maddie, who has made delicious recipe of Dark Chocolate Almond Milk that I can add to said coffee so I can get my caffeine fix! You can find the whole recipe here

HOMEMADE DARK CHOCOLATE ALMOND MILK

Ingredients
  1. 1 cup almonds
  2. 3 cups filtered water
  3. 1/4 c cacao powder
  4. 1T honey (optional)
  5. dash of sea salt
Instructions
  1. Soak almonds in water for 5 hours. (If you need almond milk NOW or in less than 5 hours. That should be fine, it just won’t be quite as creamy.)
  2. Rinse and drain almonds.
  3. Place in a high speed blender with 3 cups water and dash of salt. Blend on high for about 30 seconds.
  4. Using a nut milk bag or cheese cloth, strain pulp out of the almond water mixture.
  5. Add strained milk back to the blender with cacao powder and honey and blend till mixed.
  6. Save in fridge in air tight container for 3-4 days.

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 150517

For time:
64 Pull-ups
8 Overhead squats, 205#(135#)

Post time to comments or BTW

 

Cheesy Squash Casserole ZONE!!

Cheesy Squash Casserole ZONE!!

For those of you that like to participate in MEATLESS MONDAYS and follow Zone, here is a great recipe for you!  This recipe was found on the Zone Facebook page here

CHEESY SQUASH CASSEROLE

INGREDIENTS

  • cooking spray – olive oil
  • 2 cups mushrooms
  • 3 cloves garlic
  • 1/2 large yellow onion
  • 2 lbs zucchini
  • 1 3/4 lbs summer squash
  • 1/2 cup Egg Beaters-whites
  • 3 tbsps sour cream, nonfat
  • 3/4 cup low-fat Colby jack cheese – shredded, divided
  • 1 cup low-fat ricotta cheese – divided
  • cooking spray
  • cumin – to taste
  • salt and pepper – to taste

INSTRUCTIONS

Coat pan with cooking spray. Add diced mushrooms, garlic cloves, and onion. Sauté until tender. (Add a couple of tablespoons of vegetable stock if needed.) Cut both zucchini and summer squash into thin slices. Add to a pot with one tablespoon of water and cook for approximately 5 minutes. Remove from the stove and add onion/mushroom mixture to the pot. In a separate bowl mix Egg Beaters with sour cream. Coat baking dish with cooking spray. Evenly distribute half the squash mixture to bottom of pan. Add half of ricotta cheese, half of egg mixture, and half of shredded cheese. Layer the other half of the squash mixture on top and use the rest of the ricotta and egg mixture. Cover with foil and bake at 375°F for 35 minutes. After 35 minutes, remove foil and add the rest of the shredded cheese. Cook for an additional 10 minutes. Turn oven to broil and let broil for 2-3 minutes until cheese topping become crusty. Let cool for 10-15 minutes.

Note: 1 serving contains 7gP/3gF/9gC – 1 block per serving = 9 servings total

 

 

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.