Sunday 150913

5 Rounds for time:
7 Front Squats 185(125#)
7 Handstand push ups

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So many weddings!!

So many weddings!!

Before we post a delicious recipe, we would like to congratulate the lovely Verve couples on their recent or upcoming nuptuals!!  Amy B. (now G) and Eric G., Kelly M and Dan, and Kat and Jordan!  In the comments, please leave one of the best pieces of marriage advice you have ever received!! (no, “don’t do it” or “run” are not pieces of advice)

Brussels Sprouts Chips
Courtesy of NOM NOM PALEO

Here’s what to gather to feed 2-4 people:

2 cups of Brussels sprout leaves (outer leaves from 2 pounds of sprouts)
2 tablespoons of melted ghee
Kosher salt to taste
Lemon zest (optional)

Here’s how you make ‘em:

Preheat oven to 350°F.
Mix the leaves, ghee, and salt together in a large bowl.
Line two large baking trays with parchment. Divide the leaves evenly in a single layer on each tray.
Bake each tray for 8-10 minutes or until crispy and brown around the edges.
Microplane some lemon zest over the chips (optional), and…

– YOGA is at 11am!! Stick around after the 10am to mobilize with Kacey!  HEY, the game isn’t until 2pm, you have no excuses!

Sunday 150906

For time:
Sumo deadift high pull 75#(55#)
Ring dips

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You want some dressing for your salad??

You want some dressing for your salad??

End of summer.. YES.  End of healthy salads…. HECK NO!
Just because summer is drawing to an end, doesn’t mean our delicious green-eating comes to a halt as well.  Here is a great recipe for a dressing to add to the top of your greens. See the whole recipe here


  • 1 medium red ripe tomato
  • 1 clove crushed garlic
  • 1 tbsp red wine vinegar
  • 3 tbsp extra virgin olive oil
  • 1 tsp dijon mustard
  • 1 tbsp lemon juice
  • 2 tbsp water
  • 1/2 tsp oregano
  • salt and fresh pepper to taste
  • 1 tbsp minced shallot

Chop tomato in food processor. Add crushed garlic, vinegar, lemon juice, water, dijon mustard, oregano, salt and pepper. Pulse a few times until smooth.  Add chopped shallot and mix well. Set aside a few hours to allow the flavors to blend well.

Nutrition Information:
Serving size: 2tbsp. (8 serving yield)
Fat – 5.1g
Carb – 1.3g
Protein – 0

Sunday 150830

For time:
Row 1000 Meters
then 5 rounds
21 Pull ups
7 Shoulder to overhead 135(95#)

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Chili!! The nutrition details do not include the cheese and cauliflower rice.

Chili!! The nutrition details do not include the cheese and cauliflower rice.

Yes, I realize that it is still 90 degrees outside, but I made this chili last week and it has supplied me with delicious lunches all week.  Sometimes convenience trumps food temperature! Recipe courtesy of my new favorite site


  • 1 small onion, chopped
  • 1 (15.5 oz) can black beans
  • 1 (15.5 oz) can kidney beans
  • 1 (8 oz) can tomato sauce
  • 10 oz package frozen corn kernels
  • 2 (10 oz) cans diced tomatoes w/chilies
  • 1 packet reduced sodium taco seasoning or homemade (see below)
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 24 oz (3-4) boneless skinless chicken breasts
  • 4 oz can chopped green chili peppers, chopped
  • 1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, diced tomato, cumin, chili powder and taco seasoning in a slow cooker and mix well. Nestle the chicken in, cover and cook on LOW for 10 hours or on HIGH for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro.

Yield: 10 cups (serving size is 1 cup)
Protein – 10g
Carbs – 33g
Fat – 1.4g
Convenience – Off the charts!!

– S.U.P TOMORROW!! It is finally here!  We have the lake for Ververs from 8am to 10am.  Since there are more people signed up than boards, we will split the time equally so everyone gets some time.  Here is the address again:

29612 Upper Bear Creek Rd, Evergreen, CO 80439

-Mark your calendars: Verve will be having an outing at Ration Beerworks NEXT SATURDAY night!!  We will have more details in both posts and on social media.

Sunday 150823

For time:
50 Pistols, alternating
20 Pull-ups
40 Pistols, alternating
20 Pull-ups
30 Pistols, alternating
20 Pull-ups
20 Pistols, alternating
20 Pull-ups
10 Pistols

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Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Welcome Melissa and Fred to the Verve family. They were welcomed with Isabel and Grace in the same hour!! Brutal!

Well, chaulk this up to recipes I would have never thought of



  • 15 oz can black beans
  • 19.5 oz box chocolate brownie mix


Open can of beans, drain and rinse well. Put beans back in the can and fill can with water. Put beans and water in blender until smooth. Mix pureed beans with brownie package mix. DO NOT add eggs or oil. Spray baking dish with Pam. Cook brownies according to package directions. Cool and serve.

MACROS – please note macros may vary based on mix used
Serving size – Yield 20 brownies
PRO – 2.9g
FAT – 2.6g
CHO – 28g

Sunday 150816

21-15-12-9-6 Reps for time
Wallball shots, 20#(14#) to 10′
Chest to bar pull-ups
Box jumps, 24″(20″)

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SLOW COOKER KAHLUA PIG – courtesy of NOM NOM Paleo.  See entire recipe here

Line slow cooker with 3 strips of bacon
Remove the skin from the roast
Rub 3/4 teaspoon of salt for each pound of meat to the outside of pork
Stick garlic cloves into slits you cut into the pork
Place roast in crock pot skin-side down
Cook 9 – 12 hours – DO NOT ADD ANY LIQUID
When the pork is done, shred with 2 forks and enjoy!

Sunday 150802

5 rounds
With a 2 minute clock:
Row 15 Calories (10 Calories)
with remaining time:
Amrap Hang Power Snatch 115#(75#)
Rest 2 minutes

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Linda K. leap frog's so fast, she is hard to catch on camera!

Linda K. leap frog’s so fast, she is hard to catch on camera! Jake and Pedro seem un-impressed?

EASY SNACK TIME!! No really, this is super easy.

2 ingredient Macaroons that are both Paleo and can fit into your macros.  You can view the whole recipe here.

Two Ingredient Coconut Macaroons
Makes 14 macaroons
(about 3.5 servings)

1 cup sweetened shredded coconut
1 egg white

Preheat oven to 350 degrees. Whisk one egg white and then stir into the shredded coconut until well combined. Spray a cooking sheet with nonstick cooking spray (I used coconut oil spray, but any will do). Using a 1/2 Tablespoon measuring spoon, scoop the mixture, press into the spoon (to keep the mixture together), and then place onto the cooking sheet. Once all of the mixture has been scooped into 1/2 Tbsp balls, place cooking sheet in the oven and bake for 10-15 minutes until they become a light golden brown. If only the bottom halves of macaroons brown, turn the oven to broil and cook for 1 minute until the tops turn golden brown. Remove from oven and allow to cool.
Note: Watch the macaroons while baking because they tend to burn quickly.

Nutrition Info: per 1/2 tbsp ball
Fat – 2g
Carbohydrates – 5g
   Fiber – 1g
Protein – 1g

*If you make these, let us know how they turn out in the comments!

Sunday 150726

3 Rounds
1 minute at each movement for reps of
Air Squats
Kettlebell swings 24kg(16kg)
Ab mat sit ups
Rope Climbs
rest 2 minutes

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Overnight oats!!

Overnight oats!!

It doesn’t get much easier then throwing some goodies into a container, stick it in the fridge, and it is ready to eat in the morning!  Well, these overnight oats are just that easy.  You could add some protein powder to up the protein factor in this meal, the macros below do not reflect that.

Coconut Latte Overnight Oats

207 calories | 5g fat | 37g carbs | 4g fiber | 10g sugar | 5g protein
  • 1 cup rolled oats
  • ¼ cup coconut water*
  • ¼ cup + 1T brewed coffee
  • ¼ cup + 1 T almond milk (I used Almond Breeze 60 calorie)
  • 1 tablespoon maple syrup or honey**
  • 1 tablespoon coconut cream*
  • dash of cinnamon
  1. Place all ingredients in a medium size tupperware and mix.
  2. Then, transfer the tupperware into the fridge for 2 hours or overnight.
  3. The next morning, add a few more tablespoons of almond milk (f need be
For the coconut water and coconut cream, I used a refrigerated can of full-fat coconut milk, which separate into solid and liquid when chilled. Scrape the cream out of the can to access the water at the bottom of the can.
*If you did not use sweetened almond milk, feel free to add a bit more maple syrup/honey.

Sunday 150719

For time:
30 Clusters 135#(95#)
3 Burpee buy in and 3 burpees every minute on the minute until finished

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These can't be bad!!

These can’t be bad!!

Enchilada Stuffed Sweet Potatoes – talk about a great post-wod meal!!

AUTHOR: Danielle Walker – – View the whole recipe here




  1. Preheat oven to 400° F. Rub the skins of the potatoes all over with 1 tablespoon of ghee and pat them with the 1 teaspoon coarse salt. Prick them with a fork a few times and place on a rimmed baking sheet lined with parchment paper or foil. Bake until tender, about 40 minutes.
  2. Make the filling: Heat the remaining ghee in a large skillet set over medium-high heat. Saute the onion, peppers, garlic, and sea salt for 5 minutes. Add the beef and continue cooking until the beef is cooked through and the vegetables are softened, about 10 minutes.
  3. Cut slits in the tops of the cooked sweet potatoes and open them up a bit with a fork.
  4. Spoon the filling with a slotted spoon into the sweet potatoes, top with warm enchilada sauce and serve.

Sunday 150712

As many rounds as possible in 20 minutes of:
5 Thruster, 95#(65#)
7 Hang power clean, 95#(65#)
10 Sumo deadlift high pull, 95#(65#)

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Texan and Mexican all in one dish!!!

Texan and Mexican all in one dish!!!

Tex-Mex Hash Breakfast Casserole – coming to you from PaleOMG

Serves: 4-6
  • 1lb Grass fed Ground Beef
  • 2 sweet potatoes, shredded
  • 1 small yellow onion, diced
  • 6 eggs, whisked
  • 2 garlic cloves, minced
  • 1 tablespoon bacon fat (or other fat)
  • 1 (14oz) can of El Pato Enchilada Sauce or homemade
  • 1 teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon oregano
  • salt and pepper, to taste
  1. Preheat oven to 450 degrees.
  2. Pull out a large skillet or oven proof cooking dish. (aka cast iron skillet, etc)
  3. Place skillet over medium heat, add a tablespoon of fat then add your minced garlic and diced onion.
  4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
  5. Now use your shredding attachment on your food processor to shred you sweet potatoes. If you don’t have a food processor, just use a grater then go to the store and buy a food processor for next time. Life will be better with one.
  6. When your meat is almost cook through, add all your spices to the meat and onions and mix to combine the flavors.
  7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
  8. Cover and let simmer for around 8-10 minutes.
  9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
  10. Place in oven and bake for 25-30 minutes or until eggs are cooked through.
  11. Let cool, this b*tch is gonna be hot!! The enjoy! For breakfast, lunch or dinner!!

Sunday 150705

3 Rounds for time:
20 Toes to bar
20 Wallballs, 20#(14#) to 10′
400 Meter run

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Say Frittata three times fast!! Fun huh?

Say Frittata three times fast!! Fun huh?

Frittata’s are not only fun to say but can be delicious for ANY meal of the day!!

Bacon Potato Sausage Frittata (with green chilies)

*From adapted to zone proportions


  • 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


  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!!!