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

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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

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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

Sunday 160313

Back Squat
1-1-1-1-1-1-1

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GET OUT AND GRILL!

GET OUT AND GRILL!

It’s beautiful outside, so let’s spend some time on the patio with friends and BBQ!  Here is a great recipe from skinnytaste.com for some delicious seafood kabobs.  You can see the full recipe here.

GRILLED CILANTRO LIME SHRIMP KABOBS
Ingredients:

  • 32 jumbo raw shrimp, peeled and deveined (17.5 oz after peeled)
  • 3 cloves garlic, crushed
  • 24 slices (about 3) large limes, very thinly sliced into rounds (optional)
  • olive oil cooking spray (I use my mister)
  • 1 tsp kosher salt
  • 1 1/2 tsp ground cumin
  • 1/4 cup chopped fresh cilantro, divided
  • 16 bamboo skewers soaked in water 1 hour
  • 1 lime cut into 8 wedges

Directions:
Heat the grill on medium heat and spray the grates with oil. Season the shrimp with garlic, cumin, salt and half of the cilantro in a medium bowl.
Beginning and ending with shrimp, thread the shrimp and folded lime slices onto 8 pairs of parallel skewers to make 8 kebabs total.

Macro Breakdown:
Serving size: 1 kabob
Calories: 74
Fat: 1g
Protein: 13g
Carb: 3g

VERVE UPDATES:
– Open workout re-do is from 11am – 12:30pm.  Make sure you show up early to warm yourself up and bring a judge as we cannot guarantee one will be available.

Sunday 160221

For time:
50-40-30-20-10
Medicine ball cleans 20#(14#)
10-15-20-25-30
Handstand walk in meters

Post time to comments or BTWB

Sarah and Lindsay introducing their little ones via a partner workout!

Sarah and Lindsay introducing their little ones via a partner workout!

This recipe from malzisfit.com would make a great lunch time meal!  You can see the full recipe here

SKINNY FRIED RICE

Recipe:

  • 1 cup brown rice, dry
  • 1lb chicken breast, cooked and cubed (shrimp or steak works great, too)
  • 2 egg whites
  • 1 large egg
  • 1/2 onion, diced
  • 1/2 cup frozen peas and carrots
  • 1 tbsp minced garlic
  • 2 tbsp soy sauce, or more to taste

Instructions:

Cook rice. I did this in a rice cooker. Once rice is close to done add in your veggies, cover and allow to steam. Once this is complete crack in your egg and add egg whites, cover for 2 mins, then fluff. Add in soy sauce to taste. That’s it! I added some cubed chicken after.

Macronutrient Breakdown: Serves 4 (divide equally)

Calories: 245
Protien 32g
Carbohydates 16g
Fiber 2g
Fat 5g

 

Sunday 160214

For load:
Front Squat
1-1-1-1-1-1-1-1-1-1

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WHO DOESN’T LOVE A GOOD SLOPPY JOE every once in a while? Here is a delicious and simple recipe from skinnytaste.com. If the fat is a bit too high, you could cut out the cheese.
You can see the full recipe here

ITALIAN CROCK POT SLOPPY JOES

Ingredients:

  • 1 lb Italian turkey sausage, removed from casing
  • 1/2 cup chopped onions
  • 3 cloves garlic, minced
  • 1 red bell pepper, chopped in 1/2-inch pieces
  • 1 green bell pepper, chopped in 1/2-inch pieces
  • 1 1/3 cups crushed tomatoes (Tutorosso)
  • 1/2 tsp dried rosemary
  • salt and fresh cracked pepper, to taste

For serving:

  • 6 whole wheat 100 calorie potato rolls**
  • 6 slices reduced fat provolone (Sargento)
  • 1 cup baby spinach

Directions:

In a medium non-stick skillet, cook the sausage over medium-high heat, breaking up as it cooks into small bits until cooked through, about 5-6 minutes. Add onions and garlic, and cook another 2 minutes. Transfer to the slow cooker and add the bell peppers, crushed tomatoes, rosemary and fresh cracked pepper.  Cover and cook on low 4 hours. Makes 3 1/2 cups.

To serve, place heaping 1/2 cup of meat on a roll and if desired, top with cheese and baby spinach.

Makes 6 servings.

Macro Breakdown:
Calories per sandwich: 316
Protein: 27g
Carbs: 27.4g
Fat: 11.4g

VERVE UPDATES:

  • Happy Valentines Day ya filthy animals!! Whether you have a Valentine or not, just know that Verve loves you!
  • Kacey will be guiding you through a semi-romantic yoga session at 11am, so bring your sweety and get limber.

Sunday 160131

For time:
40-30-20-10
Box jumps, 24″(20″)
20-15-10-5
Overhead squats, 115#(75#)

Post time to comments or BTWB

Protein for DAYS!

Protein for DAYS!

I NEED MORE PROTEIN!! – Anna Mattson

At Verve, we have several people that are tracking the macronutrients on a daily basis.  One of the things I constantly here is “I have so much protein at the end of the day”.  Well this recipe will more than take care of that issue. You can see the full recipe and other great ones here.

MEXICAN CHICKEN CASSEROLE

INGREDIENTS:

  • 4 Flat Out Wraps 
  • 1 can black beans
  • 1 tomato 
  • 1 1/2 cup salsa 
  • 1/2 cup fat free Mozzarella shredded cheese
  • 1/2 cup fat free Cheddar Cheese 
  • 1.5 lb of chicken 
  • 2 oz of fat free cream cheese 
  • 4 teaspoons of taco seasoning 

DIRECTIONS: 

  • Preheat oven to 400 while preparing everything 
  • Cook chicken in taco seasoning in BIG, deep skillet 
  • Add all the rest of the ingredients except cream cheese and fat free cheese
  • Once mixed, add cream cheese at the end and stir and let it melt into the mixture 
  • Prepare and spray a 8×8 baking dish 
  • Start layering! I started with pouring 1/3 mixture into dish 
  • Add 2 flat out wraps!
  • Layer another 1/3 of skillet contents and then top with 1/4 cup mozzarella and 1/4 cup cheddar cheese (You can buy regular Mexican cheese but this adds fat to the dish- some people are judgy of fat free cheese so if that’s you, then it’s totally preference!) 
  • Layer another 2 flat out wraps, top with the remaining 1/3 and top with 1/4 cup mozz and 1/4 cup cheddar 
  • Wrap in foil and bake for approximately 15 minutes

NUTRIENT BREAKDOWN

Macros for 1/8 of the dish (it’s a serious protein load): 38g P 23g C 3g

Sunday 160117

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 120#(80#)
10 Muscle-ups

Compare to 120406

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buff chick ring

Sometimes you just have to say FUGETABOUTIT!  You spend a majority of the week focusing on diet, fitness, and health-mindedness (it’s a word).  It is a great day for football and friends today, so why not go off the reservation a little and make this delicious, easy-t0-share snack. PS – I place full blame on Ali N. for introducing me to the site Tasty on Facebook.  This recipe comes courtesy of that site (watch the video with instruction for making here)

Ingredients:
– 4 oz cream cheese
– 1/4 cup hot sauce
– 2 1/2 cups cooked chicken
– 1 cup shredded Monterey Jack cheese
– 1 cup Mozzarella cheese
– 2 cans (8 oz each) refrigerated crescent dinner rolls.

Recipe Inspired By Pillsbury

Directions
1. In a bowl, mix cream cheese and hot sauce until smooth.
2. Mix in chicken and Monterey Jack cheese.
3. Unroll cans of dough, separate into triangles. On a large cookie sheet, arrange the triangles in ring, dough should overlap, leaving around 5 inches in the center.
4. Layer half of the Mozzarella on each triangle closest to the ring.
5. Spoon mixture on top of the Mozzarella. Top with the rest of the Mozzarella.
6. Bring the top of the triangle over the filling and tuck the edges under the bottom layer of dough. Repeat around the ring until the entire filling is enclosed.
7. Bake at 375˚F / 190˚C for 35 minutes or until the dough is golden brown.
8. Cool 5 to 10 minutes before cutting into serving slices. Serve with choice dressing.

VERVE UPDATES

  • The CrossFit Games Open is LIVE and ready for registration.  If you don’t know what it’s about or are interested in registering, go here.
  • The next Free Intro Class will be Saturday, January 23rd @ 8am!

Sunday 150103

ups

post time to comments or BTWB

2015 Goals and Accomplishments. Bring on 2016

2015 Goals and Accomplishments. Bring on 2016

It’s time for a sweety snack when you want some delicious sugary concoction but can’t nutritionally afford to go through a half a gallon of Ben and Jerry’s!!  This recipe comes to us courtesy of zoneappetit.com and can be found in its entirety here

*For those of you calculating your macros, each1/2c  serving = 3.5g PRO, 18g CHO

FRUIT SALAD

Zone calculations: .5P; 2C; 0F

Yield: 5 servings (1/2 c. per serving)

Ingredients:

¼ pkg of Jello Sugar-Free Vanilla pudding (8 grams for those using a scale)

1 tsp. vanilla

Splash of coconut milk (1-2 tsp)

1 6-oz container of Chobani plain greek Yogurt

2 cups strawberries, cleaned, quartered

1 cup blueberries, rinsed

1 cup pineapple

Mix together Jello, vanilla, yogurt and coconut milk.  Set aside.  Combine strawberries, blueberries and pineapple.  Stir in pudding/yogurt mixture thoroughly.  Let rest in fridge for an hour or so.

VERVE UPDATES

  • So many people have started to fill out there goals on the 2016 goal board, lets keep the energy moving!! take a second to write down at least one goal.
  • Lost and Found will be donated on Tuesday, so take a second to look through it!