Sunday 140914

For time:

50 Ab-mat sit-ups
25 Box jumps 24″ (20″)
5 Rope ascents
40 Ab-mat sit-ups
20 Box jumps 24″ (20″)
4 Rope ascents
30 Ab-mat sit-ups
15 Box jumps 24″ (20″)
3 Rope ascents
20 Ab-mat sit-ups
10 Box jumps 24″ (20″)
2 Rope ascents
10 Ab-mat sit-ups
5 Box jumps 24″ (20″)
1 Rope ascent

Post time to comments and BTW.

What's complete awesome is moving to Colorado, saying hell yeah I'll join a local comp 2 weeks later AND looking this good while doing it . . . Welcome Marc!

What’s complete awesome is moving to Colorado, saying hell yeah I’ll join a local comp 2 weeks later AND looking this good while doing it . . . Welcome Marc!

Congrats to all our Verve athletes who competed Saturday and best of luck to Elizabeth “Lillie” at the Granite Games today.  A big thank you to everyone who came out locally to cheer on our crew.  

Sweet Potato Hash (RealFood/Zone Style)


  • Sweet Potatoes 10.6 cups raw (~3-4 large)
  • Sausage, raw NO casing 5 cups cooked (~1lb uncooked)
  • Onion 7 cups raw (~2)
  • Garlic – 6 cloves
  • Salt
  • Pepper
  • Eggs
  • Olive oil (spray for pans)

Time: ~1 hour but worth it and you have plenty left over for other quick meals.

Zone: 1.5cups of hash equal 2.5C, 1P.  Add eggs, oil to cook with and a little fruit to complete your breakfast.


  • Heat oven to 450
  • In a skillet brown the sausage.  Make sure to get it as tiny as possible while it cooks.
  • Chop the onions into small squares.  Measure out 7 cups.
  • In a skillet brown the onions. Cook until dark brown. Use cooking spray for the base.
  • While sausage and onions are cooking, begin chopping the sweet potato as small as possible.
  • Line a large baking sheet with foil or parchment paper, spray with the olive oil and spread out the sweet potatoes as you chop them.  Make sure you have 10.6 cups.  I used two pans and spread them evenly.
  • As the onions are done, measure them evenly into the pans.
  • As the sausage is done, measure out 5 cups and spread evenly into the pans.
  • Add spices; garlic, salt and pepper.
  • Roast for 30 to 45 minutes or until they are soft and browned.

Now the hash is good to go into the fridge for amazing breakfasts.

Preparing the main meal:

  • Measure out the hash you need for 1 meal. See zone measurements above.
  • Spray skillet
  • Add hash to skillet on low heat (can do this in oven if prefer)
  • Add desired eggs on top.
  • You will not stir the entire time it cooks, can add a top to the pan if you want it to cook faster.  Takes about 15-20 until the eggs are fully cooked through.
  • Add a little fruit to top off your blocks and enjoy.  The fat is in the cooking oil.



  1. Scotty :

    Solid Marc. Solid!

  2. Danni :

    Nice work this weekend, Marc! Welcome to Colorado, and welcome to the Verve family!!

  3. Marc Maurice :


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