Sunday 160131

For time:
Box jumps, 24″(20″)
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.



  • 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 


  • 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


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)

– 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

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.


  • 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


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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 and can be found in its entirety here

*For those of you calculating your macros, each1/2c  serving = 3.5g PRO, 18g CHO


Zone calculations: .5P; 2C; 0F

Yield: 5 servings (1/2 c. per serving)


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.


  • 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


  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
  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.


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

For time:
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



  • 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


  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.


Sunday 151115

Hip extension
Overhead walking lunge, 45#(25#)
Ground to overhead, 45#(25#)

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WHAAAAT? I have seen sweet potato fries, but never have I seen Butternut Squash fries.  These little guys are perfect since it is fall and squash season is in full swing!  You can see full recipe here

A salty and sweet snack!

A salty and sweet snack!


  • 1 butternut squash
  • 1 tbsp olive oil
  • sea salt to garnish
  1. Preheat the oven to 200c (that’s approx. 400F people). Peel and cut the squash in half lengthways. Scoop out the seeds and then cut each half into fries or wedges.
  2. Toss the fries in oil and then place in a single layer onto a baking tray. Bake for 20-35 minutes (depending on the size of your fries) turning once.
  3. Remove from the oven and sprinkle with sea salt.
  4. Side Note – Sticking them under the broiler for a bit will make them a bit crispier!



Sunday 151108

As many rounds as possible in 30 minutes of:
500 Meter row
5 Rope climbs
25 Ab-mat sit-ups

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Throw all of your fall faves in this skillet!

Throw all of your fall faves in this skillet!


This recipe is great because, not only is it delicious, but it only dirties ONE PAN!  You can view the whole recipe here

Chicken, Apple, Sweet Potato, and Brussels Sprouts Skillet


  • 1 tablespoon olive oil
  • 1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • 1 teaspoon kosher salt, divided
  • 4 slices thick-cut bacon, chopped
  • 3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
  • 1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
  • 1 medium onion, chopped
  • 2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
  • 4 cloves garlic, minced (about 2 teaspoons)
  • 2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
  • 1 teaspoon ground cinnamon
  • 1 cup reduced-sodium chicken stock, divided
  • 1/2 teaspoon black pepper


  1. Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken and 1/2 teaspoon kosher salt. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
  2. Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 4 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
  3. Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 8 minutes.
  4. Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.



Sunday 151101

As many rounds as possible in 20 minutes of:
20 Calorie row
20 DB snatch, alternating arms, 40#(25#)
20 Wallball shots, 20#(14#)

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Gluten-free pizza goody!

Gluten-free pizza goody!

Saturday aka Faturday doesn’t have to be as bad with this delicious Pizza substitute. You can view the recipe in its entirety here.

For the Puree
  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste
For the Casserole
  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese
For the Puree
  1. Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbl of cream and 1 Tbl of butter. Microwave, uncovered, on high for 10 minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high (or until tender.) Remove from the microwave and put into a high speed blender or food processor along with the 8 slices of pepperoni and ¼ cup mozzarella cheese. Puree until smooth. Season with salt and pepper to taste. You can adjust the cream and butter to your preference for consistency.
For the Casserole
  1. Spread the cauliflower puree into an 8 x 8 oven proof casserole dish. Cover with ½ cup shredded mozzarella cheese, and layer with pepperoni. Bake at 375 degrees (F) for about 20 minutes. Alternatively you could microwave this for 5 minutes. Serve hot.
Approximate nutrition info per serving: 207 calories, 15g fat, 4.75g net carbs, 10g protein
*I will be modifying this recipe to replace the regular cheese with low-fat cheese and deleting the heavy whipping cream to help knock down the fat.  I will let you know the taste.
-Daylight Savings Time ends this morning, so set your clocks back Saturday night!!
-Yoga is at 8am with Molly!  You get an extra hour of sleep, so come in and get limber.
-Voting for the costume contest is due by 6pm today!  We will announce the winner Sunday night.
-Everyday Warrior Battle Series starts on Friday!  If you haven’t registered, get on it.  We will be opening up the gym to anyone competing at the 6pm on Friday to help with the energizing atmosphere.

Sunday 151025

For time:
50 Ab mat sit ups
5 Muscle ups
40 Ab mat sit ups
4 Muscle ups
30 Ab mat sit ups
3 Muscle ups
20 Ab mat sit ups
2 Muscle ups
10 Ab mat sit ups
1 Muscle up

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Paleo Pancakes!! YAAA!

Paleo Pancakes!! YAAA!

Pancakes?  YES!! The following recipe comes from our very own Maddie Berky from her MadWellness website.  In case you didn’t know, Maddie has a great FREE E-book download that you should absolutely download and read to get some great tips on the WHY’s and WHAT’s to put on your plate named BUILD A BALANCED PLATE LIKE A FOOD NINJA.  

  1. 1 large, super ripe plantain (~1 cup)
  2. 1 egg
  3. 1T coconut flour
  4. 1/8 t baking soda
  5. dash of salt & cinnamon
  1. Chop and peel your plantain. (You can choose any order on those verbs, but I find plantains are easiest to maneuver when you’ve cut off both ends; cut at least in half; sliced through 1-2 sides of the skin with a small pairing knife; and then peel them.)
  2. Place peeled plantain and the remaining ingredients in your food processor and pulse till totally smooth. If your batter looks super thin, add a little more coconut flour. You may need to try some batter at this point too – just throwing that idea out there 😉
  3. Heat a medium – large frying over medium heat (you may need to turn in back down to medium low if it’s browning the bottom of your pancakes, especially if you have an electric stove.)
  4. Place a generous dollop of coconut oil, butter or ghee not the hot pan. Scoop batter into the pan (I made pancakes about 3 inch across) and let cook till the batter on the sides starts to become firm.
  5. With great authority, slide your spatula under each pancake and flip. No matter what happens, don’t apologize.
  6. I tend to eat my pancakes more medium rare, so I almost immediately pull those suckers off after flipping. If you like them more around the well-done realm, keep them on till when you press gently on the top it feels firm-ish.
  7. Top with fruit, nuts, a fried egg, some maple syrup, and or whatever’s in your heart.
  8. Great little snacks for later. Especially with a some nut butter spread on top. Just sayin’…


Sunday 151018

3 Rounds for time:
Run 400 Meters
5 Rope climbs to 15′

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Lunch this week!

Lunch this week!



  • 6 medium Idaho or Russet potatoes*
  • cooking spray (I use my Misto)

For the chicken:

  • 12 oz boneless skinless chicken breast (or tenderloins)
  • 1 celery stalk
  • 1/2 onion
  • 1 clove garlic
  • 16 oz fat free low sodium chicken broth
  • 1/3 cup hot cayenne pepper sauce (I used Frank’s)

For the toppings:

  • 12 tbsp reduced fat shredded cheese
  • 1/2 cup carrots, cut into 2-inch matchsticks
  • 1 large celery stalks, cut into 2-inch matchsticks
  • 1/4 cup Skinny Blue Cheese Dressing

In a crock pot, combine chicken, onions, celery stalk, garlic and broth (enough to cover your chicken, use water if the can of broth isn’t enough). Cover and cook on HIGH 4 hours or LOW 6 hours.  Remove the chicken from pot, reserve 1/2 cup broth and discard the rest (or save for other recipes). Shred the chicken with two forks, return to the slow cooker with the 1/2 cup of the broth and the hot sauce; Cook on HIGH for an additional 30 minutes. Makes 1 1/2 cups chicken.
Meanwhile, pierce potato with a fork a few times all around. Place in microwave and cook on high about 5 minutes per potato; set aside to cool. Cut potatoes in half horizontally. Scoop out potatoes (I save the extra potato to make skinny garlic mashed potatoes the next day) leaving about 1/4 inch thick wall, skins will weigh about 1 oz each.
Heat oven to 450°. Lightly spray potato skins on both sides with oil and place a foil lined baking sheet. Season with salt and pepper and bake 10 minutes. Remove from the oven, add 2 tablespoons of chicken meat filling into each potato skin, top with 1 tbsp shredded cheese and bake 5 minutes or until cheese is melted.

Top each with 1 tsp blue cheese dressing, shredded carrots and celery and start eating!

Nutrition Information

Servings: Recipe yields 12, serving size 1 (based on 12 ounce potato per serving)
Fat: 2g
Carbs: 7g
Protein: 8g