Sunday 151011

For time
10-9-8-7-6……1
Deadlfits 225#(145#)
Strict handstand push ups
Run 100 meters after each round

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Congratulations Jordan on competing in your first CrossFit competition!! We are proud to say you are one of our athletes.

Congratulations Jordan on competing in your first CrossFit competition!! We are proud to say you are one of our athletes.

TURKEY SALAD
This recipe is a great protein base that you can throw on anything from sandwich bread to zoodles!

Ingredients
2 lbs. Turkey Breast (boiled)
8 tbsp Dijon Mustard
6 oz. Nonfat Yogurt
4 tbsp Apple Cider Vinegar
Sweetener (optional)
1 tsp Salt
5-6 Chopped Green Onions
6-8 Chopped Celery Stalks

Directions

  1. Add turkey breast and water to a medium-sized pot and bring to a rapid boil. Immediately reduce to low heat, cover with a lid, and let simmer for 30 minutes.
  2. In the meantime, chop green onions and celery. Place in a small bowl and set aside. In another small bowl add the Dijon mustard, Greek yogurt, apple cider vinegar, sweetener, and salt, mixing well until thoroughly combined.
  3. Shred or chop the turkey into bite-sized pieces and place in a large bowl. Add the chopped onions and celery as well as the wet ingredients. Stir until well combined.
  4. Refrigerate immediately. Salad keeps for about two weeks in the refrigerator and freezes well.

Nutrition Info
Serving: 1/2 cup
Fat 1g
Carbs 8g
Protein 20g

VERVE UPDATES:

-Yoga at 8am, be there or be square!!

 

Sunday 151004

For time:
50′ Handstand walk
21 Shoulder to overhead, 135#(95#)
21 Chest to bar pull-ups
50′ Handstand walk
15 Shoulder to overhead, 135#(95#)
15 Chest to bar pull-ups
50′ Handstand walk
9 Shoulder to overhead, 135#(95#)
9 Chest to bar pull-ups

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Day One of the Do More Charity Challenge in the books!!

Day One of the Do More Charity Challenge in the books!!

IT’S CROCK POT SEASON!! – We can now throw ingredients into a heated bowl, set it and forget it!!  Here is a great recipe for meat for the week:

CHILI AND BEER BRAISED BRAISED BRISKET

Ingredients

  • 6 medium pepper, green chile, dried
    such as New Mexico, Anaheim, or ancho chiles, stemmed and seeded
  • 14 ounce(s) tomatoes, fire-roasted, diced
  • 1 large onion(s)
    coarsely chopped
  • 4 clove(s) garlic
    coarsely chopped
  • 1 1/3 tablespoon chili powder
  • 2 teaspoon cumin, ground
    1 teaspoon salt
  • 1 cup(s) beer, Mexican lager (such as Dos Equis or Corona)
  • 1 tablespoon oil, canola
  • 2 pounds beef, brisket
    first-cut, trimmed flat
  • 15 ounce(s) beans, pinto
    rinsed

Instructions

1. Tear chiles into 1-inch pieces and place in a large bowl. Cover with hot water and let sit until softened, at least 20 minutes. Drain.
2. Preheat oven to 350°F. Place tomatoes and their juices, onion, garlic, chili powder, cumin, salt and the drained chile pieces in a food processor. Process until smooth. Transfer to a large bowl and stir in beer.
3. Heat oil in a large Dutch oven over medium heat. Add brisket and brown on all sides, about 6 minutes total. Pour the chile sauce over the meat and bring to a simmer.
4. Cover, transfer to the oven and bake for 2 hours. Stir in beans and continue baking until the meat is fall-apart tender, 45 minutes to 1 hour more.
5. Transfer the meat to a cutting board and pull apart into long shreds using two forks. Stir the shredded meat back into the sauce.  You can view the recipe in its entirety here
 
VERVE UPDATES:
– 2 teams will continue to compete in the Do More Charity Challenge.  We do not know heat times yet but, more than likely, if you show up between 10am and 4pm, you will catch one of them!
-Thank you to everyone who came out for the Andrew S. memorial workout.

Sunday 150927

For time:
1,000 Meter row

10 Rounds of:
5 Deadlift, 305#(215#)
15 Air squats

1,000 Meter row

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Add whatever protein your heart desires!!

Add whatever protein your heart desires!!

You can never have too many side dish recipes!!  Here is one for Spanish Cauliflower fried rice that can go with anything.

SPANISH CAULIFLOWER “RICE”

Serves 4-6 ~ 6C, 6F for entire batch – You choose your protien

  • 1/2 c. onion, chopped
  • 2 tsp. olive oil
  • 1 head of cauliflower, riced (about 3-4 c. worth)
  • 4 oz. can fire roasted green chilies (if you are wanting a less spicy version, eliminate or reduce the amount)
  • 1 can Rotel Tomatoes, drained (I used mild)
  • 1 c. salsa
  • 1/2 c. cilantro
  • 1/4 tsp. cumin
  • 1 T. lime juice (optional – I did not add the lime juice this time, but I think it would add some nice zestiness to it!)

Instructions

  1. In a skillet, saute onions in olive oil until they begin to soften.
  2. Add cauliflower rice and continue to saute for about 10-12 minutes or until “rice” begins to brown. If it seems too dry in your pan, feel free to add a little bit more olive oil to help saute the cauliflower more, but it will increase your fats a bit more.
  3. Add chilies, tomatoes, salsa, cilantro, cumin, and lime juice.  Saute for an additional 3-5 minutes.
  4. Consume.

 

Sunday 150920

95#)

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Hash is so simple and so tasty!

Hash is so simple and so tasty!

TURKEY AND SWEET POTATO HASH

Ingredients

  • 3 cups sweet potatoes, peeled and cubed
  • 1 Tbsp olive oil
  • 1 yellow onion, chopped
  • 1 clove garlic, minced
  • 1 lb 99% fat-free ground turkey
  • 1 zucchini, diced
  • 1 red bell pepper, chopped
  • 1 tsp. ground cumin
  • 1 tsp. smoked paprika
  • 1/2 tsp. chili powder
  • 1/2 tsp. sea salt
  • 1 tsp. fresh parsley, finely chopped

Instructions

  1. Bring a large pot of water to a boil and cut sweet potato into small cubes. Once water is boiling, add sweet potatoes and cook for about 5 minutes, until softened. Drain sweet potatoes in a colander and set aside.
  2. Drizzle olive oil in a large nonstick skillet and saute onion and garlic until fragrant, about 3 minutes. Add ground turkey and cook until crumbled and brown; do not drain any excess liquid.
  3. Next add sweet potatoes, zucchini, bell pepper, cumin, smoked paprika, chili powder and sea salt, mixing well, and cook until potatoes are slightly caramelized and crispy, about 5 minutes.
  4. Top with fresh parsley, serve and enjoy!

Nutritional Information
Serving Size: 1 cup • Calories: 264 • Fat: 4.8 g • Carbs: 25.9 g • Fiber: 4.5 g • Protein: 30.8 g

– See more at: http://www.eat-yourself-skinny.com/#sthash.5cZKrysM.dpuf

VERVE UPDATES:
-Yoga @ 11am with Kacey then mimosa’s at Jake’s!! There is no reason not to go!

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…
Eat!!

VERVE UPDATES
– 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:
21-15-9-15-21
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

SKINNY RED WINE TOMATO VINEGARETTE
Ingredients:

  • 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

Directions:
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 skinnytaste.com

CROCK POT CHICKEN TACO CHILI
Ingredients:

  • 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

Directions:
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.

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

VERVE UPDATES:
– 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

BLACK BEAN BROWNIES

Ingredients

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

Directions

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

INSTRUCTIONS:
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!