Sunday 150201

10-8-6-4-2
Burpee Muscle Ups
15 M Handstand walk between each round

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You don't need to see to recover! Mike Cain proved that.

You don’t need to see to recover! Mike Cain is proof of that.

The Big Game is TODAY!!! (I hope we don’t get sued for using that term) Here is a great/easy recipe from PaleOMG that you can make so you don’t come empty handed to your gathering! You can find the post here

 BACON JALAPENO DEVILED EGGS

Ingredients
  • 6 eggs
  • 2 pieces of cooked bacon, finely chopped (leave some pieces behind for garnishing)
  • ¼ cup 30 second mayo
  • 1 tablespoon minced jalapeño (leave some pieces behind for garnishing)
  • ⅛ teaspoon smoked paprika
  • ⅛-1/4 teaspoon salt (depending how salty the mayo is)
 
Instructions
  1. Bring a large pot of water to boil. Once the water is boiling, place eggs in the water and cook for 15 minutes. Remove from water and place in a bowl of cold water to help cool.
  2. While eggs cook, cook bacon in oven or on stove top. Let cool then chop into small pieces.
  3. Once eggs have cooled, cut eggs in half. Scoop out the yolks, place the yolks in a bowl and smash with a fork.
  4. Add in mayo and mix well until mixture is smooth. Then add jalapeño, bacon pieces, smoked paprika and salt and mix well.
  5. Place the yolk mixture into a small ziploc plastic bag, cut off the end and squeeze mixture into egg white halves. Garnish with leftover bacon and jalapeño.
  6. Chill before serving

Sunday 150125

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

Compare to 130825

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Grain-free Gingerbread waffles.

Grain-free Gingerbread waffles.

Recently, I made the BEST kitchen gadget purchase: A $7 Waffle Iron from the second-hand store.  The recipe possibilities are endless with what I can do with this thing!  I am now on a mission to find some delicious and easy breakfast recipes.  Here is one from purelytwins.com:

Gingerbread Waffles

Ingredients

  • 2 large plantains (green/yellow) about 14oz
  • 4 eggs
  • 1/2 teaspoon baking soda
  • 3 tablespoons coconut oil, liquid
  • 2 tablespoons molasses
  • 1 teaspoon cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon nutmeg

Directions

  1. Peel plantains.
  2. Place peeled plantains into a food processor along with eggs, baking soda, and molasses.
  3. Blend.
  4. Next add in spices and coconut oil.
  5. Continue to blend until smooth.
  6. Have waffle maker on and ready to go.
  7. Pour gingerbread waffle batter into waffle maker. And cook according to waffle maker instructions.
  8. *could make as pancakes or even muffins.
  9. Remove from waffle maker and top with a delicious topping of your choosing.

 

 

Sunday 150118

Five rounds for time:
10 Dumbbell deadlifts
10 Dumbbell hang cleans
10 Dumbbell push presses
10 Dumbbell squats

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Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado soup!! ZONE friendly.

Roasted Red Pepper and Avocado Soup with Sausages

This recipe was taken from PaleOMG but slightly altered and ZONED out by the fabulous Coach Robyn!  Thanks Robyn!

Ingredients

  • 2-19oz jars roasted red peppers, finely chopped or throw in food processor to chop finely
  • 3 cups yellow onion, diced pretty small
  • 6 garlic cloves, minced
  • ½ cup canned coconut milk
  • 2-3 cup chicken or vegetable broth
  • 1 lime, juiced
  • 2 tablespoons smoked paprika
  • 2 tablespoons paprika
  • 1-2 teaspoons red pepper flakes
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • avocado, diced (to garnish)
  • chopped cilantro (to garnish)
  • 5 cooked sausage of choice (I used the roasted red pepper chicken sausages from Costco)

Instructions

  1. Place a saucepan over medium heat, add a little broth, garlic and onion. Cook up onions until they are translucent, watch this you may have to add a little more broth if the onions start sticking to the pan before they are finished cooking.
  2. Then add in your roasted red peppers with the rest of the broth and coconut milk along with your smoked paprika, paprika, red pepper flakes, oregano, and salt and pepper. Let simmer for 8-10 minutes.
  3. While soup is simmering, grill or fry up sausages, let cool a couple minutes, then slice up your sausages (I like to slice them lengthwise and then in half moon shapes).
  4. Add sausages to soup, simmer couple minutes. Add lime juice.
  5. Once everything has simmered, scoop out your avocado and add to the saucepan along with your lime juice. Then use an immersion blender to mix until soup is smooth and creamy. If you don’t have an immersion blender, add it to your food processor, like I did. I did it in two batches so my kitchen wouldn’t become messier than it already is. – I skipped this step.
  6. Top soup with diced avocado and chopped cilantro so divine.??

 

Recipe totals 16P, 12CHO, 16F

⅔ cup = 1P 3/4CHO 1F

2 cups = 3P 2 ¼ CHO 3F

Sunday 150111

For time:
5 Rope climbs
21-15-9
Sumo deadlift high pull
Box jump
5 Rope climbs

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Paleo BBQ for the game!!!

Paleo BBQ for the game!!!

 

So good, we had to re-post!

Wooo doggy!!  We found a way to have your next ho down with some root’n toot’n good BBQ!  This recipe gives you that tangy taste without that added sugar.  You can use this BBQ sauce with pork or beef ribs, so go out and wrangle you up a tasty protein and have a grand ole time.  Yeee haaawww!!

Ingredients: 
The protein of your choice, I used beef short ribs from Costco, 1oz per 1P
12oz can of tomato paste  -6C
2cups of beef broth  -freebie
4 cloves of garlic chopped  -zilch
2Tbls of cumin
1Tbls of chili powder
1 1/3Cups of finely chopped onions  -2C
3Tbls of dijon mustard  -nada
2Tbls of apple cider vinegar  -nope

Preparation:
Place all of the above ingredients in a croc pot and let it cook on low for 8 hours.  That is it folks! Set it and forget it. Go to Verve and get your WOD on, then come back home to the good stuff.  The BBQ sauce will be 1C per cup.   

 

Sunday 150104

3 Rounds for time:
21 Deadlift, 185#(135#)
7 Overhead squats, 185#(135#)

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Zone Muffins!!

Zone Muffins!!

I am all about grab and go meals, especially for breakfast.  Here is a great recipe from SWEET.SIMPLE.PALEO.ZONE for delicious 1 block muffins you can grab and eat whilst driving to work.

SIMPLE 1 BLOCK MUFFIN — PUMPKIN & VANILLA VARIATION

(Recipe makes twelve 1 block muffins)
Ingredients:
4 eggs
3 servings protein powder (approx. 56g protein) — I used vanilla flavor this time
3 bananas
1 1/2 c pure pumpkin puree
1 Tbsp + 1 tsp Coconut Butter, slightly melted** (link below) (or coconut oil)
Cinnamon or pumpkin pie spice or BOTH!
1 tsp vanilla extract
1/2 tsp baking sodaProcess:

Preheat oven to 365 degrees.Mix or blend bananas and pumkpin until well mashed. 

Add in eggs, cinnamon, coconut butter and vanilla and mix/blend until combined again. 
Add in protein powder and baking soda and mix until well combined. 
Pour into 12 muffins greased muffin tins and bake for about 15 mins until done. Once again feel free to substitute coconut oil or a nut butter for the coconut manna — just make sure to keep 18g of fat in order to keep the recipe balanced. 

Sunday 141228

3 Rounds for time:
10 Deadlift 225#(155#)
30 Meter handstand walk

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Turkey Egg Drop soup!

Turkey Egg Drop soup!

What do we do with all of the leftover Turkey that we may have from our Holiday meals?  Here is one delicious idea that switches up the profile of flavors you have been eating the past few days.

TURKEY EGG DROP SOUP

Ingredients

  • 4 cups turkey stock
  • 1 cup leftover turkey meat
  • 1 clove garlic, minced
  • 1/8 teaspoon minced ginger
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/2 tablespoons xanthan gum (you can substitute with Cornstarch or Arrowroot for thickening)
  • 2 eggs
  • 1 avocado

Instructions

  1. Reserve ¾ cup of turkey stock in a small bowl and pour the rest in to a saucepan. Add turkey meat to the saucepan and stir in garlic, ginger, salt and pepper. Bring to a gentle boil.
  2. Take the bowl with the reserved turkey stock and whisk in xanthan gum until smooth. Xanthan gum takes a little longer to thicken than cornstarch or arrowroot, so bear that in mind.
  3. In a separate bowl, whisk the two eggs.
  4. Once the turkey stock is boiling, slowly stir in the xanthan mixture until soup thickens. Using a fork, drizzle the egg in to the boiling soup a little at a time until it is all in. Take off heat, pour in bowl, and top with avocado slices.
  5. For more details, go to THIS SITE.

VERVE UPDATES

10 DAYS UNTIL THE CHANGE YOUR HABITS, CHANGE YOUR LIFE CHALLENGE STARTS! 

Sunday 141221

With a 2 minute clock perform
10 Thrusters 115#/75#
with remaining time, as many box jumps as possible (24″/20″)
rest 1 minute
repeat for a total of 5 rounds

Score = Total number of Box Jumps

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Our knock off Larabar!

Our knock off Larabar!

Larabars are one of my favorite snacks!  This recipe shows us how easy they are and how much money we can save. 

Ingredients

Instructions

  • Blend the pecans and the almonds in a food processor until they are fine.
  • Then mix in the dates.
  • The nuts will release their natural oils so there is no need for water. If yours looks a bit dry, you can add a tiny amount, but I didn’t have to.
  • Line an 8X8 pan with parchment,
  • leaving enough room for some paper to stick out the sides.
  • Press the dough evenly into the pan.
  • Once it’s spread out, use the extra paper to press the dough down with your palms so it’s packed well.
  • Stick in the fridge to firm up. About 2 hours should be good. 
  • Once it’s chilled, cut into squares with a pizza cutter.

Read more at here

 

Sunday 141214

As many rounds as possible in 12 minutes:
15 Unbroken wall balls, 20# (14#)
15 Unbroken kettlebell swings, 32kg (24kg)

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Breakfast goodness!!

Breakfast goodness!!

 

THANK YOU TO EVERYONE WHO CAME OUT LAST NIGHT TO CELEBRATE 2014 AND EACHOTHER!! It was a great time and we are ready to bring on 2015!  Make sure to check out all of the pictures on the CrossFit Verve Social page.  If you are not part of that group, talk to Anna and she can make it happen.

Paleo Cinnamon Apple Muffins

I have been doing a recipe very similar to this with pumpkin and pumpkin pie spices and it has been delicious!  Muffins are so convenient in the morning because you can pop them in your mouth anytime, walking out of the door, driving, or right after a workout.  Here is an easy recipe that doesn’t have too many ingredients from ultimatepaleoguide.com

Ingredients
  1. 1 cup almond flour
  2. 3 tablespoons coconut flour
  3. 1 apple, diced
  4. 3 eggs, beaten
  5. 2-3 tablespoons honey
  6. 1-2 tablespoons cinnamon (depending on how much you like cinnamon)
  7. 1/4 cup coconut oil
  8. 1/2 teaspoon baking soda
Instructions
  1. Heat oven to 350 degrees.
  2. Take large mixing bowl and add flours, cinnamon, and baking soda. Mix.
  3. Once mixed, add apples, eggs, honey, and coconut oil to mixture and mix well again.
  4. Prepare muffin tin with liners and add batter.
  5. Place tin in oven and bake for 30 minutes or until done.
  6. Enjoy once they cool off or you lose your patience while waiting.

VERVE UPDATE:

Shaina is competing TODAY starting at 11:30am MST.  You can watch her and all of the other athletes LIVE HERE

Sunday 141207

3 rounds for time
7 reps Bear Complex, 95# (65#)
Run 400m
Rest 3 minutes
3 rounds for time
10 Deadlift, 95# (65#)
10 Hand release push ups

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Only serious business with serious weight!  Way to provide support your buddies Nate!

Eric is unamused by Nate’s antics!

 

PALEO CORN BREAD

This recipe may be a little heavy on the fat, but is equally heavy in the delicious!! You could replace the almond flour with coconut flour (don’t use equal parts, you would use 1/3c coconut flour).  Thank you zoneappetit.com for this delicious recipe.

Serves 9 ~ 1P, 1C, 5F

  • 1/4 cup of butter
  • 2 Tbsp. coconut oil
  • 3 eggs, beaten
  • 1/2 tsp pure vanilla extract
  • 2 Tbsp. honey
  • 1 cup Almond Flour
  • 1 tsp baking powder
  • 1/4 tsp sea salt

Instructions:

  1. Melt butter and coconut oil in the microwave or over slow heat on stove top
  2. Stir in and combine with eggs, vanilla and honey
  3. In a separate bowl, combine flour, baking powder and sea salt
  4. Add wet ingredients to dry and stir until they are combined well (Don’t overdo it!)
  5. Pour into greased 8×8 pan and stick it in the 325 oven for 20-25 minutes
  6. Test with a fork or toothpick in the center. When it comes out clean, this is done.
  7. Enjoy

Sunday 141130

Bench press
5-5-5-5-5

Then, EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 7 strict ring dips

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How can these NOT be delicious?

How can these NOT be delicious?

BREAKFAST!! My favorite meal of the day!  Here is a delicious recipe for pancakes that you WILL NOT regret courtesy of zoneappetit.com! 

CHUNKY MONKEY PANCAKES

Makes 3-4 servings ~ 1P, 3.25C, 3F

  • 2 bananas, peeled
  • 3 eggs
  • 3 Tbsp. coconut flour
  • 2 tsp. vanilla
  • ¼ tsp. baking soda
  • sprinkle of cinnamon
  • pinch of salt
  • 2.5 Tbsp. Paleo Mini Chocolate Chips
  • Readi Whip canned whipping cream (it’s only 1g. of carbs folks & makes it more fun!) or top with coconut whipped cream
  • 2 tsp. pecans
  • One egg (1P) and 3 pieces of turkey bacon (1P) to be eaten as a side dish! and to add more protein

Instructions:

  1. Place banana in a blender and puree until smooth.
  2. Add eggs  and mix together.
  3. Add coconut flour, vanilla extract, baking soda, cinnamon, and salt.
  4. Puree until smooth.
  5. Stir in chocolate chips.
  6. Pour 2-3 Tbsp of batter on a medium-heat skillet.  Cook until bubbles form & flip.  If you make them smaller, they are easier to flip!
  7. While pancakes are cooking.  Cook your eggs & bacon.
  8. Make all your pancakes and top with whipped cream, and pecans.  (you get 4 pancakes for 3 Blocks…I usually get about 12 pancakes per batch, so it’s perfect for our family of 4).