Monday 121029

Five rounds for time:

9 Snatch grip deadlifts, 135# (95#)
6 Hang power snatch, 135# (95#)
3 Overhead squats, 135# (95#)

Compare to: 120111

Post time to comments and BTW.

Nat, taking time to wave at the crowd amidst “Grace.”

People ask us all the time, “What do I eat?  How should I eat?”  It always comes back to how you are fueling your body.  If your performance stinks or plateaus, think about what’s going into your mouth.  If you aren’t happy with your body composition, think about what’s going into your mouth.  You know that saying about “Not being able to out-train or out-exercise a bad diet.”  Well, it’s true.  Please join us this Thursday evening as we host Dr. Loren Cordain, renowned author, for a community event open to Verve and non-Verve members.  Please sign up here under the seminars tab.

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” 
~Greg Glassman

Getting tired of the same old, same old breakfast?  Want something hot that will stick to your ribs before a day on the slopes?  Well we give you Stuffed Acorn Squash from PaleOMGkindly zoned into yummy deliciousness by Ali and Robyn.  THANK YOU!


  • 1.5 lbs ground breakfast sausage (8P)
  • 2 Acorn Squash (CHO varies)
  • 4 T. dried cranberries (4CHO)
  • 4 eggs(4P)
  • garlic
  • salt and pepper


  • Cut Acorn squash in half and scoop out seeds.  Spray acorn squash with little coconut oil and place face down on baking sheet.  Bake for 25 minutes at 400 degrees until squash is soft.
  • While the squash is cooking, cook breakfast sausage over skillet.
  • Once acorn squash is done cooking, remove from oven and let cool.
  • Remove insides of squash and measure out 4 cups of acorn squash and place in same skillet as sausage.  If you have remaining acorn squash, spoon out into tupperware bowl and it is the perfect veggie dish for later in the week or paired with any meal for your CHO.
  • In skillet mix together sausage, acorn squash, salt, pepper, little fresh garlic and any other spice of your choice.  Once all ingredients have cooked down together, add 4 T. of dried cranberries.  
  • Evenly add back the acorn squash/sausage mixture to your 4 acorn squash skins.  
  • Make a little spoon indent in the middle of acorn squash and crack one egg into squash.
  • Place back in oven for about 15 minutes until you get the desired egg-cooked preference.  
  • One of the acorn squash halves = 3P, 3CHO, 0F


  1. Robyn :

    Although I would love to take partial credit for this recipe, it was all Ali. Yummy!

  2. Jeremy :

    Really enjoyed the WOD today; glad to be back. I loved the trifecta of coaching from Emmalee, Eric & Joylyn. As always, thanks for all of your help!

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