Sunday 141116

For time:
9-7-5
Front Squat 155#(105#)
Strict Handstand push ups

Post time to comments or BTW

Stew, Stew, and more Stew!

Stew, Stew, and more Stew!

Since we have barely broken into the double digits in temperature, here is another delicious crock pot soup recipe from Ali Nichols.

Spicy Italian Chicken Stew

Ingredients:

 

  • 2 bell peppers (2CHO)
  • 3/4 cup chopped onion (1CHO)
  • 1 medium cauliflower (3CHO)
  • 2 Tblsp tomato paste (1CHO)
  • 5 Italian chicken sausages (Mild or Spicy) -10P
  • Garlic powder
  • Dried Basil
  • Bay leaf
  • 1 sweet potato (3CHO)
  • Salt and pepper
  • 2 cups chicken broth
  • 2 cups water

 

 

Directions:

  • Chop up sweet potato, onion, cauliflower, and bell pepper and place in crockpot.
  • Add 2 cups chicken broth and 2 cups of water to crockpot. Place 5 chicken sausages on top.
  • Add 2 Tblsp. Tomato paste and 2 tsp dried basil, 2 tsp garlic powder (I may have done more garlic…I am not sure cause I don’t measure) and salt and pepper to taste to crockpot and stir.  Additionally, I added 3 small Bay leaves to the stew.  Don’t forget to remove when soup is done.
  • Cook on high for 6 hours.
  • Once cooked remove chicken sausages and cut up into bite sized pieces. Place back in crockpot mixture.
  • Enjoy!

Makes approximately 10 cups.  1 cup = 1P, 1CHO, 0F

**to add some fat, you could garnish with diced avocado, pumpkin seeds, or any other delicious fat of your choosing!!**

If you have any great Zone or Zone/Paleo recipes, especially width the holidays coming up, that you would like to share on the blog, email them to annam@crossfitverve.com.

Sunday 141109

3 Rounds for Time:
9-6-3
Thrusters 95#(65#)
Strict pull ups
rest 1 minute between rounds.

(Score is total time including rest)

Post time to comments or BTW

Great recipe for the cold weather this week!

Great recipe for the cold weather this week!

Baby, it’s cold outside!! Let’s make some soup.  This recipe is coming to us compliments of zoneappetit.com.

Mexican Chicken Fajita Soup

Serves 8 (~1.75 c. per serving) ~ 3P, 1C, 3F **That’s a whole week of meals!!

  • 1 Tbsp. olive oil
  • 1 1/2 c. onion, chopped (1 large onion)
  • 1 Tbsp. minced garlic
  • 1-2 jalapeños, chopped
  • 1 poblano pepper, chopped (optional)
  • 24 oz. shredded rotisserie chicken
  • 1 can green chilies
  • 2 – 15 oz. cans fire roasted tomatoes
  • 64 oz. chicken broth
  • 1/4 c. lime juice
  • 1 c. cilantro, finely chopped
  • 1 Taco or fajita season packet (increases carbs by 0.4 due to added sugars) OR 2 T. Paprika, chili powder, cumin & 1 T. cayenne and garlic powder plus salt & pepper to taste (adjust as needed for desired flavoring)
  • Avocado & cilantro to garnish (2 blocks of fats worth)

Instructions:

  1. In a skillet, heat oil.  Add onions and sauté until they begin to soften.  Add jalapeños, poblano pepper, and garlic.  Sautee 1-2 more minutes.
  2. While the onions and peppers are sautéing, place remaining ingredients (minus the avocado garnish) into a crockpot.
  3. Cook on Low for 6-7 hours.
  4. Serve hot & garnish!  You’ll need to add 2 more blocks of carbs to this meal .  Maybe a side a cold veggies, a small salad, or a piece of fruit.
  5. Enjoy!!

**FOR THOSE OF YOU JOINING THE MOBILITY BOOM TODAY, WE WILL BE MOBILIZING THE LEG WITH FOCUS ON THE KNEE, SHIN, HAMSTRING, AND QUAD.**

Sunday 141102

3 rounds for time of:
Run 400 meters
21 Hang power snatch, 75# (55#)
12 Chest-to-bar pull ups

Post time to comments or BTW

Zone Paleo Chicken Taco Casserole

Zone Paleo Chicken Taco Casserole

***Dont forget Daylight Savings Time TODAY!! Fall Back one hour.  Don’t be “that guy” that shows up at 8am thinking it is really 9am***

Ingredients:

  • 850 g basic cauliflower rice or equivalent jasmine rice (5 CHO)
  • ⅔ cup green chilies (2 CHO)
  • 4 TBSP fresh lime juice or 2  fresh limes (2 CHO)
  • ¼ cup cilantro, chopped
  • 1 Pound shredded chicken (16 PRO)
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ½ teaspoon sea salt
  • pepper to taste
  • 1 ½ cups fresh salsa (3 CHO)
  • 1/2  cup full-fat coconut milk  (16FAT)
  • *pico, guacamole, and cilantro for garnish

Directions:

  1. Mix the rice with the lime juice and chopped cilantro. Spread the seasoned rice evenly into the bottom of a 9×12 baking dish.
  2. Mix the shredded chicken with the chili powder, cumin, onion powder, garlic powder, sea salt, and pepper. Spread the seasoned shredded chicken evenly over the rice in the baking dish.
  3. In a bowl, whisk together the salsa, green chilies, and coconut milk. Pour this mixture over the chicken and rice in the baking dish. Bake at 350 for 20 minutes.
  4. *optional – Before plating, spread the fresh pico evenly over the casserole. Garnish individual plates with guacamole and cilantro.

Recipe makes: 16 PRO, 12 CHO, 16FAT in 10 cups or 1800 g

>⅔ cup = 112g = 1PRO, ¾ CHO, ¾ Fat

~1 ¾ c = 336 g = 3 PRO, 2 ¼ CHO, 3 Fat

 

Sunday 141026

3 minutes each to establish max:
Double unders
Pistols
Muscle ups
Burpees
Rope climbs

Post reps to comments or BTW

Shaina winning her weight class at FRCF/ qualifying for the American Open/showing her Best Lifter Award!

Shaina winning her weight class at FRCF/ qualifying for the American Open/showing her Best Lifter Award!

In case you were wondering, her totals for the competition were:

Snatch – 81kg – 9kg meet pr!
Clean and jerk  -96kg – 6kg meet pr!
total – 177 – 15 kg meet pr!

PRIMAL NACHOS!!!

There may not be a Broncos game this Sunday, but who needs an excuse to eat nachos!  The following recipe from Zoneappetit.

Servings per batch: 3 (best of luck not eating them all yourself)

Zone calculations per serving: 3P, 3C, 2.5F

Ingredients:

5 oz of Plantain Chips (NOT the sweet variety)

6 oz of shredded pork, chicken, beef, etc.

¾ c. shredded cheddar cheese

2 tbsp sliced black olives

1 avocado, sliced/chopped/diced

¼ c. salsa (find one that’s sugar-free!)

Directions:

Place a layer of parchment paper on a cookie sheet. Put plantain chips on parchment paper in a single layer. Next, add pork (or whatever meat you’ve chosen). Add olives, and then cheese. Place pan in over under broiler (set to HIGH) until cheese is bubbly and melty. Remove from oven and cover with avocado and salsa.

VERVE UPDATES:
– Workout @ 7am is at Verve.  Workouts @ 9am and 10am will be at Commons Park – 19th st and Little Raven!

 

Sunday 141019

As many reps as possible in 3 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

As many reps as possible in 6 minutes:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10 ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders
Rest 3 minutes

For time:
10 Burpee box jumps 24″(20″)
20 Pull ups
30 Air squats
40 Toes to bar
50 Wall balls 10ft. (20#/14#)
60 KB swings 24kg(16kg)
70 Double unders

Post reps for to comments or BTW

Bacon!! YUM!!

Bacon!! YUM!!

 

 

Chicken BACON Cauliflower Salad - This recipe comes to us from the recipe indexes of Ali Nichols.   You can see below that 1c is equal amounts of 1P – 1CHO – 1F, so add extra macro’s as necessary!  Leave suggestions below of the ingredients you added to make this Zone friendly for you.

Ingredients:

  • 2 Head Cauliflower (6CHO)
  • 3 slices Bacon (3P)
  • ¼ cup Dill Mustard
  • 1 egg yolk
  • salt and pepper
  • 1 large grilled chicken breast
  • Hot Sauce
  • 2 tsp. coconut oil (6F)

Directions:

  • Grill 1 large chicken breast
  • Boil a large pot of water to cook the cauliflower.  Chop up cauliflower into bite sized pieces and place in boiling water.  Cook for about 10 minutes until tender.
  • Drain water and place cooked cauliflower in large bowl.
  • Cook up 3 slices of bacon and cut cooked bacon into small pieces and place in bowl with the cauliflower.
  • Once chicken is cooked, shred chicken and place 5 oz of shredded chicken into cauliflower mixture.
  • For the mustard sauce place ¼ cup of dill mustard into small bowl.  Add 1 egg yolk, 2 tsp of melted coconut oil and a little hot sauce for an extra kick.  Mix well and then add mustard sauce into cauliflower mixture.
  • Easy and simple:)

1 cup = 1P, 1CHO, 1F

GOOD LUCK TO ALL OF THE ATHLETES COMPETING TODAY IN THE RED ROCKS THROWDOWN!  Here are their heat times:
Verve Black – 9am – 1pm – 3:12pm
Verve Blue – 9:20am – 1pm – 3:12pm
Verve Red – 9:40am – 1:25pm – 3:24pm

Sunday 140921

For time:
10 – 8 – 6 – 4 – 2 Handstand push ups (parallette)
2 – 4 – 6 – 8 – 10 Squat clean, 185# (125#)

Post score to BTW.

Sweet-Potato-Chili-300x300

Delicious Sweet Potato Chili

The crock pot has to be one of the top gadgets that mankind has come up with (right up there with the automobile and the internet, if you ask me). It takes minimal effort to prepare and cook delicious and healthy meals. Like this Sweet Potato Chili from Born Fitness – quick to prepare, simple and delicious. All you really need is a bit of foresight to get things rocking. 

Check out the original recipe by clicking here.

NOTE: I modified the recipe slightly for convenience and personal preference. Check it out:

INGREDIENTS

  • 2 pound ground beef
  • 3 medium sweet potatoes, diced
  • 1 (14.5 ounce) can diced tomatoes
  • 1 can tomato sauce
  • 1 large sweet onion, diced
  • 2 green peppers, diced
  • 2 diced jalapeno peppers
  • 1 can black beans, drained and rinsed
  • 1 or 2 packets of chili seasoning
  • Optional: avocado

DIRECTIONS

  1. Chop up all the vegetables. (Boring but necessary)
  2. Place everything in a slow cooker.
  3. Add in two 14.5 ounce cans of water (use the can from the beans). Use less water if you like a thicker chili.
  4. Cook on high for 6 hours.
  5. Go be productive and look forward to a bowl of delicious chili when you get home.
  6. If you want, slice up some avocado and place on top.
  7. Eat and be satisfied.

Pro-tip: If you eliminate the beans and tomato sauce, this is a Paleo meal!

Wednesday 140813

Take 15 minutes to work up to heavy OHS

Then, for time:
10 To 1 reps of OHS @ 65% of today’s 1RM
10 Toes to bar between each set of OHS

Post scores to BTW.

enchilada-stew-300x225

Delicious Easy Recipe – Paleo Enchilada Chicken Stew from PaleOMG.com

If we’re ever in a pinch for some healthy eats and don’t really feel like cooking, the crock pot becomes my best friend. Granted it takes a small bit of planning in advance, but it’s literally as simple as throwing all the ingredients into  your crock pot (either first thing in the morning before work or before bed) and then eating it once it’s done! Super simple, delicious and nutritious.

Next time you don’t feel much like prepping healthy meals for the next couple of days, give this recipe a shot.

Recipe from Juli Bauer at PaleOMG.com – original recipe can be found by clicking here.

Ingredients

  • 2lbs chicken breasts
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 (4oz) can of chopped jalapenos
  • 1 (4oz) can of chopped green chiles
  • 2 tablespoons coconut oil
  • 1 (14oz) can of diced tomatoes
  • 1 (7 oz) can tomato sauce
  • 3 garlic cloves, minced
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • bundle of cilantro, to garnish
  • avocado, to garnish

Instructions

  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!

 

Wednesday 140716

“Isabel”
30 Snatches, 135#/95#

Post scores to BTW.

Chicken Enchilada Bake

Chicken Enchilada Bake

Chicken Enchilada Bake

Recipe from Juli Bauer at PaleOMG.com (click here for the original)

Zoned by our very own Robyn Kunick-Bosch

Ingredients

  • coconut or olive oil spray, for greasing baking dish
  • 1 pound cooked, shredded chicken (I used a rotisserie chicken) (16PRO)
  • 1 (14 ounce) can El Pato enchilada sauce (3CHO)
  • 490g (~¾ cup) of 505 jarred or any canned diced green chiles (2.5CHO)
  • 357.5g (~2-3) orange bell peppers, seeded and diced (or any color you like)(2.5CHO)
  • 97g (~⅔cup) red onion, diced (1CHO)
  • 2 garlic cloves, minced
  • ½ teaspoon chili powder
  • ½ teaspoon dried oregano
  • salt and pepper, to taste
  • 2 eggs, whisked
  • cilantro, to garnish
  • goat cheese, to garnish (optional)

Instructions

  1. Preheat oven to 350 degrees. Grease an 8×8 glass baking dish.
  2. In a large bowl, add shredded chicken, enchilada sauce, green chiles, bell pepper, onion, garlic, chili powder, oregano, and salt and pepper. (feel free to be generous with the salt) and mix well.
  3. Then add eggs and mix well to incorporate.
  4. Pour mixture into baking dish.
  5. Place in oven and bake for 1 hour and 15 minutes. Check at 1 hour to see if eggs have completely cooked through and cook extra 15 minutes, if needed.
  6. Let rest for 5 minutes then garnish with goat cheese (optional) and cilantro.

Total Zone Blocks 18 PRO, 9 CHO

Weigh out entire dish when done cooking minus the weight of the dish and divide by 18 to tell you how much 1 PRO/0.5CHO weighs.

Throw a little sliced avocado or guacamole on top to balance out the fats.

 

Wednesday 140618

For time:
100 Sit-ups
50 Pull-ups
25 Thrusters, 135/95

Post time to BTW.

Bacon Potato Sausage Frittata. Delicious. Image from PaleOMG.com

Bacon Potato Sausage Frittata. Delicious. Image from PaleOMG.com

Bacon Potato Sausage Breakfast Frittata

*From paleomg.com adapted to zone proportions

Ingredients

  • 4-6 strips bacon, cut into pieces (enough for 2 PRO -varies depending on type of bacon)
  • 1 2/3 tsp bacon fat (5FAT)
  • 360 g (2 2/3c) ~ 1 medium sweet potato or yam, diced into small cubes or shredded (it cooks faster)(8CHO)
  • ½ pound italian sausage (or other ground meat) (5PRO)
  • 8 eggs, whisked (8PRO)
  • 2/3 cup green chilies (2CHO)
  • ½ teaspoon garlic powder
  • ½ teaspoon red pepper flakes
  • ½ teaspoon ground paprika
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 325 degrees.
  2. Place bacon in a large cast iron skillet or in an oven safe sauté pan. Cook bacon until crispy. Remove and place on a paper towel lined plate. Remove bacon fat and add 1 2/3 tsp back to pan.
  3. Add sweet potato, coat in bacon fat and let cook for 10-12 minutes or 5-7 if shredded or until the sweet potatoes are soft.
  4. Add italian sausage to the pan with the potatoes, break apart with a wooden spoon and cook until no pink remains.
  5. Once sausage is cooked through, remove pan from heat to let cool.
  6. In a bowl, whisk together eggs, green chilies, garlic powder, red pepper, paprika and salt and pepper.
  7. Once pan has cooled, pour in eggs and add the bacon on top of the sausage and potatoes. Mix well to evenly distribute the eggs around the pan.
  8. Place in oven and bake for 12-15 minutes until the eggs are fully cooked in the middle of the pan. I found I had to cook it longer in my convection oven.

Zone Proportions

  • Makes 15 PRO, 10 CHO, 5 FAT total
  • Cut into 5 equal sections for 3P, 2CHO, 1F per piece.
  • Top with some avocado to balance fats , add in 1 block of fruit and ENJOY!!!

*** COMPETITION CREW INFO SESSION IS TONIGHT AT 7:00 PM. PLEASE RSVP IN MBO. 

Wednesday 140514

“Michael”

Three rounds for time:

Run 800m
50 Hip extensions
50 Sit-ups

Post time to comments and BTW.

Welcome baby Jacob Matthew!  Whole family is doing great.

There is some good news for you PM WOD fanatics.  Starting May 20th, we will be adding a 5:30pm and 6:30pm WODs to the schedule.  This will be a trial run only on Tuesday PMs as we start.  All classes will still be 60 mins in length, with the same great coaching and attention you are used to at Verve.  The classes at 5pm, 5:30pm, 6pm, and 6:30pm will be capped at smaller sizes, however this will add 2 additional WOD times during our high capacity evening times so everyone can get their WOD on.   Sign up on MBO as always.

Well the Lean & Mean Nutrition Challenge is in full swing, don’t lose your steam!  Summertime is just around the corner and that means Water World!!!   Along those lines, Robyn found a recipe from Paleo OMG and was kind enough to “Zoneify” it for all of us.  Thanks Robyn!

Artichoke Lemon Pesto Chicken Pasta

Ingredients

  • 1lb boneless, skinless chicken breasts, cubed
    (or chicken thighs if you prefer)

  • 2 large spaghetti squash, cut in half lengthwise
    (get BIG ones – or 3 smaller)

  • 18 artichoke heart quarters (I used jarred marinated artichokes that were in olive oil for more flavor- rinsed before chopping)

  • 5 + ⅓ teaspoon olive oil or avocado oil

  • 4-5 tablespoons vegetable broth

  • 2 garlic cloves, minced

  • ½ cup fresh parsley

  • ½ cup fresh basil

  • juice of 2 lemons

  • salt and pepper, to taste

  • ~5 cups of spinach (I used the small container from sprouts)

Instructions

  1. Preheat oven to 405 degrees (not 450, stop questioning me)

  2. Cut the squash in half lengthwise, place cut side down on a baking sheet and bake for 30-35 minutes or until squash gives when you poke the outside of it.

  3. Use a spoon to remove the excess seeds then a fork to thread the strings from the squash. To make spaghetti, duh.

  4. But while the squash is baking, make the pesto and chicken.

  5. Place a large pan over medium-high heat, add a splash of fat and 1 minced garlic clove. As soon as the garlic becomes fragrant, add the halved artichokes. Sprinkle with salt and pepper and let cook until slightly browned and tender on all sides.

  6. Once artichokes are browned, add them to a food processor along with the walnuts, olive oil, vegetable broth, and second garlic clove. Puree until smooth.

  7. Then add the parsley, basil, lemon, and salt and pepper. Puree once more until smooth. Taste and add more lemon and salt and pepper to your preference.

  8. Once pesto is done pureeing, add the chicken to the same pan that you sautéed the artichokes in.

  9. Cook chicken over medium-high heat until browned on all sides. Sprinkle with a bit of salt and pepper.

  10. Once chicken is cooked through, add in about ¼ of a cup of the pesto to the chicken along with the spinach, in the pan and mix well to coat. Cover and let cook for 2-4 minutes or until spinach is wilted.

  11. Then add the threads of spaghetti squash to the pan (or a large mixing bowl if you need more room). Mix spaghetti squash, pesto, and chicken all together.

  12. Serve with some fresh basil on top.

Zone Servings: ¾ cup = 1P, 0.75C, 1F
2 ¼ cups = 3P. 2.25C, 3F 

photo.JPG