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

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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#)

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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

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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!

 

 

Sunday 151213

5 Rounds for time:
10 Power snatch, 95#(65#)
50 Double unders

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Delicious muffins, even without some of the ingredients! Oops

Delicious muffins, even without some of the ingredients! Oops

Before I (Anna M)go into this recipe, I was gently reminded when making these 2 days ago that what I see in my head is not necessarily what reality is.  For example, when I see Vanilla, Baking Soda, and muffin cups in my head when thinking about my pantry it doesn’t mean I actually have it; that being said, I still made this recipe without the aforementioned items and they STILL turned out delicious!  You can see the recipe in its entirety here

AMAZING PALEO BANANA MUFFINS

Ingredients
  1. 4 bananas, mashed with a fork (the more ripe, the better)
  2. 4 eggs
  3. 1/2 cup almond butter
  4. 2 tbsp coconut oil, melted
  5. 1 tsp vanilla
  6. 1/2 cup coconut flour
  7. 2 tsp cinnamon
  8. 1/2 tsp nutmeg
  9. 1 tsp baking powder
  10. 1 tsp baking soda
  11. 1/4 tsp salt
Instructions
  1. Preheat oven to 350 degrees F. Line a muffin tin with cups. In a large bowl, add bananas, eggs, almond butter, coconut oil, and vanilla. Using a hand blender, blend to combine.
  2. Add in the coconut flour, cinnamon, nutmeg, baking powder, baking soda, and salt. Blend into the wet mixture, scraping down the sides with a spatula. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.
  3. Bake for 20-25 minutes, until a toothpick comes out clean. Serve warm or store in the refrigerator in a resealable bag.

VERVE UPDATES:

I am going to save the amazing accolades and thanks for the post on Monday, but if I may extend my most sincerest gratitude and thanks to everyone involved, either spectator or volunteer for the amazing event yesterday!!

Sunday 151122

“Elizabeth”
For time:
21-15-9
Power cleans 135#(95#)
Ring Dips

Compare to:  140626

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Jay getting ready to lift some HEAVY weight at the Turkey Challenge at MBS. We will be there again tomorrow if you are looking for something to do!!

Jay getting ready to lift some HEAVY weight at the Turkey Challenge at MBS. We will be there again tomorrow if you are looking for something to do!!

Please grab a kleenex before you read this recipe to clean up all of the drool! See recipe in its entirety here

BACON WRAPPED TURKEY

Ingredients

  • 12 to 14 pound turkey
  • 1 onion, coarsely chopped
  • 2 medium carrots, sliced
  • 1 head garlic, halved horizontally
  • Kosher salt and freshly ground pepper
  • 1 pound sliced bacon
  • 1/3 cup all-purpose flour
  • 4 cups turkey stock, preferably homemade

INSTRUCTIONS

  1. Place a large sheet of parchment paper on a work surface. Arrange half of the bacon in strips, side to side to form a square. To form a lattice, working from the left side of the square, fold back every other strip of bacon the width of a slice. Lay a new slice of bacon over the unfolded strips and return the folded bacon to the original position.
  2. Continue weaving the remaining bacon in the same manner, until you have a woven square. Slide the parchment onto a baking sheet and transfer to the freezer for 10 minutes, until the bacon is firm.
  3. Place the turkey on a cutting board and tie the legs together.
  4. Remove the bacon from the freezer and working quickly, carefully lift it from the parchment. Arrange the bacon square so that the 4 corners are at the neck, the cavity and both wings. Tuck the bacon around the bird, covering the breast and legs. Season with pepper.
  5. Place the turkey onto a roasting rack set in a roasting pan and scatter the vegetables, neck and giblets all around. Add 3 cups of water to the pan. Loosely cover the turkey with foil and roast for 1 ½ hours, adding water to keep the vegetables moist. Remove the foil and roast until in instant-read thermometer inserted in the thigh registers 165°, about 1 ½ hours longer.
  6. Carefully transfer the turkey to a cutting board while you make the gravy. Strain the pan juices into a heat-proof cup and spoon 4 tablespoons of the fat into a large saucepan. Discard the remaining fat. Whisk the flour into the fat and cook over moderately high heat until bubbling and nutty, about 4 minutes. Add the turkey stock and defatted pan juices and bring to a boil. Simmer over moderate heat until thickened, about 10 minutes. Season with salt and pepper to taste.
  7. Carve the turkey and serve with the gravy.
YA BUDDY!!!

YA BUDDY!!!