Monday 100118

10 – 9 - 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Front squats, 135# (95#)

Handstand push-ups

Post time to comments.

Congratulations to Tom on his first muscle-up. 

Congratulations go out to Amanda Kennedy and Mas Godinez who completed their level 1 CrossFit Certification this weekend in Golden, CO.  You guys did amazing and we were proud to call you both our athletes.

More love goes out to Emmalee Moore who completed her CrossFit Gymnastics certification this weekend.  We didn't witness how wonderful it was, but we can take a good guess that she shined.

The fuel page is becoming a library of Paleo/Zone meals, here is the latest…

Cherie's I'm so lazy I can't be bothered to cook, Turkey Chili

2.5 lbs lean ground turkey meat

78 black olives, sliced or diced

5.5 cups of salsa (I buy the 4 pounder of Pace at Costco)

1 onion, diced

Chili powder and pepper to taste


Cook the ground turkey and onions in a pan until brown.  Drain the "juices."  Add the salsa and olives.  Let cook on medium for 5 minutes or until hot.  Add chili powder and pepper to taste, I sprinkle it on the top, stir and sprinkle again.  Seriously, it takes all of 15 minutes, it's awesomeness. 

Makes 26 blocks Protein, 13 blocks Carbs, and 26 blocks Fat.  Put in the fridge and have ready for those meals you need in a snap. 

1 cup = 2P, 1C, 2F. 

For a 3 block meal, have 1.5 cups chili and add 1.5C (maybe some delicious fruit berries).  For a 4 block meal, have 2 cups chili and add 2C.  This is great over broccoli.  We go crazy on the steamer bag veggies at King Soopers when they go on sale.  Microwave a bag and toss the chili on, YUM YUM!



  1. john Brown :

    I can personally attest to the strength of character and work ethic this past weekend at the gymnastics cert. They proved once again just how strong the women from Verve are. It was great having you ladies out. Hope to see you all soon.

  2. Donna :

    I’m wondering if anyone else has had this problem: My hands have been falling asleep during the night for the past few weeks. Of course, a guy trying to sell me a new mattress said it was because I needed a new mattress, but a quick search on the CrossFit main page shows other people with this problem. Carpel tunnel? Pinched nerve? If anyone has had this experience, I’d appreciate hearing how you worked through it. Thanks.

  3. JenB :

    Hey Donna,
    I get similar arm pain at night, for me it’s caused by inflammation in my shoulder joint related to some previous injuries. the inflammation can put pressure on the nerves/blood supply to the arm and causes the symptoms. ice and rest work best for me.. icing right after workout helps a ton, but I’m no doctor. good luck!

  4. john Brown :

    Jen and Donna,
    Having a wife as a physical therapist helps out a ton with things like this… Matt and Cherie, please let me know if I am out of line here and I will shut up.
    We see this a bit in our gym and what typically exacerbates this problem is (like Jen said) shoulder related. However ice and rest may only be band aid solutions. There is something that is causing this and what we often see are either compensations for weakness in certain shoulder muscles or laziness with either form or posture during workouts. There are some exercises that you can do to help with all of these. We have implemented them with our folks that have shoulder issues and it seems to have helped. I think that I may have shown Matt when they were down here for a weekend not too long ago.

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