Monday 121001

“Powerlifting Total”

Back squat, 1-1-1
Bench press, 1-1-1
Deadlift, 1-1-1

Compare to 120529.

Post loads and total to comments and BTW.

Please help welcome Lilla Ruth. Maggie and Tyler are thrilled!

Please join us at our next CrossFit Verve Nutrition Workshop tomorrow night, Tuesday October 2nd at 7pm.  It’s free, and open to everyone, so invite your friends and family.  Please sign up on MBO here!

Chicken Veggie Salad with Avocado Herb Dressing
This recipe was adapted from, adapted to zone quantities by Robyn!  Cold or hot, it’s yummy and already zoned–YES!

Chicken Veggie Salad Ingredients:
1 pound chicken shredded (easiest way is to crockpot some chicken breasts/tenders)
7 slices bacon (save 1 Tablespoon + 1 tsp bacon fat for dressing)

2 bags broccoli slaw
1.5 cups yellow onion, diced
4 cups zucchini, diced
1.5 cups cherry tomato – halved
2 bell peppers (red, orange, or yellow are the best)
2 cloves garlic, minced
2 teaspoons fresh oregano
2 Tablespoons fresh parsley
1 teaspoon paprika
salt and pepper to taste

Avocado Herb Dressing Ingredients:
6 Tablespoons of avocado
⅓ cup fresh parsley
⅓ cup fresh basil
1 Tablespoon + 1 tsp bacon fat
1 Tablespoon Apple Cider Vinegar
1 Tablespoon Dijon Mustard
Juice of 1 Lemon
Juice of 1 Lime
¼ teaspoon black pepper
¼ teaspoon sea salt – optional

Chicken & Veggies

1. Cook bacon- either fry or broil then cut up, and save some of the grease
2. In large pot over medium heat saute broccoli slaw, onion, zucchini, peppers, tomatoes for about 10 min. You will be able to tell when the veggies are cooked enough to your liking. Add garlic, herbs and seasonings, let sit while you make the dressing.
3. Add chopped bacon and chicken to mix, stir well.
4. For dressing; add all ingredients to a small food processor and blend away.
5. Add dressing to chicken veggie mix and stir really well

This makes quite a large batch, so yummy you will be able to enjoy it all week!
⅔ cup = 1P, 0.5 CHO, 1F
2 cups = 3P, 1.5 CHO, 3F


  1. Russell :

    Congratulations Lilla Ruth, welcome to a wonderful family.

    Hey, +15 on a new PR backsquat! Yahoo, nice work.

  2. Ali :

    Congrats! She is adorable!!

    Also….the 5-3-1 program worked! Stoked! Are we going to continue the program? I seriously love it and love having one heavy lifting day a week to commit to!

  3. Leslie :

    Congrats on the cutie pie!!

    Hey- did anyone find an orange handled jumprope and black knee pads? I used them for a WOD a week ago and they haven’t turned up yet. Thanks!

  4. Anders Gronsund :

    BW: 67kg
    Squat: 150kg
    Benchpress: 115 kg
    Deadlift: 185kg (10kg PR)

    Living in Norway, I am a Crossfit trainer and a big Matt Chan fan.
    Wondering about when todays workout will be posted.

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