Monday 110221

Three rounds for time of:

Row 500m
12 Thrusters 135#/95#
Run 400m

Post time to comments.
Mexican Gumbo

Smokin' Spicy Mexican Gumbo 


2 cups chicken broth (freebie)
1 T chili powder (freebie)
1 T cumin (freebie)
2 cloves of garlic, minced (freebie) 
1 14.5 oz can fire roasted tomatoes (2C)
1 1/3 cup chopped onion (2C)
3 chipotle chiles in adobo sauce, finely chopped (freebie)
1 cup water (freebie)
24 oz chicken breast chopped or shredded (24P)
2 t coconut oil (6F)
2 diced jalapenos (freebie)
1 cup fresh salsa (2C)


Heat up the coconut oil in a pan over medium heat, add the chopped onion and garlic together and saute till softened.  Then add your chicken–cook for 8-10 minutes or till cooked through.  Add the rest of your ingredients in a furious fashion and turn the heat down to low to let the flavors simmer together and meld for 20 minutes.  

This makes 6 meals at 4P, 1C, 1F.  Top with 3 T avocado or guacamole to round out your fat, and serve alongside or on top of 1 block of your favorite roasted veggies (mmm, brussel sprouts) and a piece of fruit such as an orange to cool off your palate from this spicy warm goodness of gumbo.

Remember, if you are looking for some delicious morsel to top this off, or any of your latest grilled proteins, check out the CrossFit Verve Fuel page link.  Just to wet your whistle, here's a repost of an easy delicious classic…..

Mas’ Perfecto Pico

1.33 cups red onion, chopped (2C)
2 cup of tomatoes, chopped (2C)
2 cloves of garlic, chopped (freebies)
small bunch of fresh cilantro, chopped (freebies)
2 jalapenos (freebies)
1 lime, juiced 

In the words of an infamous Verve athlete, "You're welcome."  



  1. Leslie :

    Hey- you should link this post to Crossfit Verve on Facebook… then everyone doesn’t have to be friends with Matt to see… although he does have a lot of friends 🙂 And- people could then post on the FB wall…

  2. Verve is the BEST. Without doubt. THE VERY BEST!!!!!

  3. greg b :

    Is it wrong to be on vacation skiing fresh trax and hot tubbing to miss my Verve? You know you have a problem when……

  4. Tobias Coffin :

    that was rough!
    17:58 (95#)

  5. Matt :

    14:57rx. Need to spend less time in transition and focus on letting my breathing control my running, not visa versa.

  6. 18:15RX legs felt so much better after the WOD.
    Congrats to David Schultz on his first muscle-up!

  7. Watson (Dan) :

    17:54 (115#) scaled b/c my legs were trashed after Saturday + a day of skiing. Wish I would’ve Rx’d, but happy about the time and even happier that my legs felt better after the WOD than before… not sure why, but I don’t care. Fun WOD & great class at 5:30. Thanks Luke!

  8. David S :

    17:53 #115 Thruster

Speak Your Mind