Monday 091130

Seven rounds for time:

10 Sumo deadlift high pulls, 95#/65#

10 Ring dips

Compare to February 15th, 2009

Post time to comments.


Mike Leet, standing tall.

The Zone Meal Treasure Chest

A sound nutritional plan sends markers of health in the right direction and prevents sickness.  A solid meal should make you feel more focused and full of energy, in addition to satisfying your hunger.  In other words, you should feel "in the Zone."  Being in the Zone is simply finding the right combination, quality, and quantity of marconutrients and timing the meal well – resulting in a beautiful harmonious balance of hormones.

This ideal meal is not going to be the same for everyone.  By following Zone parameters for your body composition, you've only started your path to wellness.  A Zone meal for one person may not be ideal for everyone.  For instance, when I have a meal consisting of 4oz sliced turkey, 2 apples, and 12 almonds – I know that this meal will leave me hungry.  Yet, if I have 4oz sliced turkey, 2 cups of steamed broccoli, 3/4 of a cantelope, and 12 almonds – I feel like dy-na-mite!

What I'd like you to do is create a little treasure chest (a shoebox would do) of Zone meals that make you feel great.  This meal should also have a time of day associated with it, i.e. breakfast, post workout, late-night snack…  As you build a menu of Zone treasures, your ability to live in the Zone becomes easier and easier.  This will result in long life of perfect performance, balanced hormones, and high levels of energy.  Okay, totally exaggerating, but you get the idea.

Need more info about the Zone?

Join us on Sunday December 6th at 1:30pm at CrossFit Verve for an introduction to the Zone, Paleolithic eating, and the wild world of cheat days.  Shred fat, build muscle, and move every quantifiable marker of health in the right direction.  Just in time for the holidays!


  1. Congrats to Dan Young for receiving his level 1 certification at Colorado State Patrol this weekend. Without a doubt, he earned it. Go forth and train hard Dan – nice job.

  2. ZIP :

    Check out this cool dog!
    You-tube PARKOUR- Dog style

  3. Tyson CF801 :

    Matt and Cherie,
    You guys slipped out last night before I had the chance to let you know how great it was to see you guys this weekend. It’s always a pleasure working with you!
    CFVerve members,
    You all are some very lucky people! The two individuals you guys having leading you are a couple of the most talented in the biz. Keep kicking ass CFVerve!
    -Tyson CF801

  4. Fat Kid :

    Thanx for the patience today. I almost got to meet Pukie the Clown. It is going to get better and looking forward to the next one.

  5. Joylyn :

    Congrats Dan!!! So happy for you!
    Bernie–Sorry I missed you today. Buck up lil’ camper, it WILL get better. Each WOD is a testament to your own willpower to show up and finish, good days and bad days will all make their appearance. Hope to see ya next time.

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