Monday 130225

Complete as many rounds as possible in fifteen minutes:

10 Back squats, 135# (95#)
5 Handstand Push-ups
10 Knees to elbows
5 Muscle-ups

Post to comments and BTWB.

Cheers to Aaron and all our athletes who braved weather this week to get their WOD on!

Congratulations to our CrossFit Verve team who participated in the Fight For Air Climb on Sunday.  They did an amazing job, had fun, and looked great doing it!  We are so proud of them for their efforts to fundraise for a great cause, and the work they put into representing us so well.  Thank you!

T-minus 9 days until the first CrossFit Open WOD is announced and the CrossFit Games season begins.  CrossFit Verve is proud to have another great year of team participation, with our athletes registered ranging from newbies to CrossFit, to our favorite 73 year old athlete.  Be sure to join the estimated 100,000 people around the world, you deserve to test yourself and be part of this movement!  Sign up here and join the CrossFit Verve team.

 

Italian fritatta, paleo and zone friendly.

Boun giorno!

We have found a very tasty Italian dish that you can make early in the week and enjoy for several days.  It contains a combination of some good ole vegetables, eggs and sausage.  

Ingredients:
8 eggs  8P
15oz of italian or breakfast sausage  10P
2/3 cup of diced onion  2C
2 1/4 cup of diced tomatoes  3C
12 spears of diced asparagus  1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil

Preparation:
Heat the oil in a large pan and then add the sausage.  Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F.  Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes.  Place the eggs in a large bowl and scramble with the seasoning and pepper.  Add the sausage and veggie mix and tomatoes into the eggs.  Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish.  Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.  
Divide into six evenly cut pieces.  This will make 6 meals at 3P and 1C.  Add some Avo on the side and finish off with an orange for a 3P3C3F meal.

Boun appetito!  


 

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