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

Post score to comments or BTW

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)

Post rounds to comments or BTW

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

Post time to comments or BTW

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

Post load to comments or BTW

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).

Sunday 141123

For time:
Run 800 meters
20 Strict toes to bar
20 Deadlifts 225#(155#)
Run 400 meters
15 Strict toes to bar
15 Deadlifts 225#(155#)
Run 200 meters
10 Strict toes to bar
10 Deadlifts 225#(155#)

Post time to comments or BTW

Apple CObbler Pie that won't leave you in a sugar coma on the couch!

Apple Cobbler Pie that won’t leave you in a sugar coma on the couch!

Thanksgiving is upon us, and while it is only one meal, we can have a tendency to turn it into a WHOLE DAY or SEVERAL DAY production leading to severe over-consumption of not-so-waistline-friendly-yet-very-comforting foods (you like that dashing?)  So here is a recipe from our very own @paleogirlinthecity for a paleo-friendly alternative to copious amounts of pumpkin pie.

Filling
  1. 6-8 apples
  2. Juice of 1 lemon
  3. 2T cinnamon
Topping
  1. 1/2 c walnuts
  2. 1/2 c pecans
  3. 1/2 c coconut flakes
  4. 10 dates
  5. 8T unsalted butter
  6. 1T cinnamon
  7. 1/4 t nutmeg
  8. 1/4 t sea salt (fine)
  9. 1/4 c honey
Instructions
  1. Preheat oven to 375 degrees.
  2. Peel and coarsely chop all of your apples and place them in a medium mixing bowl. Juice your lemon (either by the good old squeeze method if you don’t mind fishing out seeds or be a little more precise with a citrus juicer) and add to apple along with cinnamon. Stir until apples are evenly coated.
  3. In a food processor pulse walnuts, pecans, coconut, and dates until a coarse “sand.” Add spices and pulse a few more times. Cut butter in 1/4-1/2 T chunks and add to the mix. Pulse until butter pieces are the size of peas. Add honey and pulse until combined.
  4. Place apples in an 8×8 cake pan, a pie dish, or some other vehicle of about the same size. Using your hands, drop pieces of the topping evenly over the apples.
  5. Bake for 30-35 minutes, or until the top in golden brown and apples are tender. You may want to check the cobbler at about 25 minutes to see if it’s browning too fast on the top. In that case just loosely cover the top with foil for the remaining baking time.

Did you know that we have many talented culinary professionals at Verve?  Not only do we have Maddie aka Paleogirlinthecity, but Linda Kiker Personal Chef also has a culinary blog with her brother 3two1  that you can check out HERE for great recipes! Both ladies you can find on Facebook. 

If you have any great Thanksgiving recipes, please post them in comments below so we can all share your food joy!

VERVE UPDATES!

If you are interested in knowing what time heats are on Sunday for our Turkey Challenge competitors, or where they are in standings, look HERE

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