Thursday 110818

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post times to comments.

Eddie squatting heavy in the evening classes.

Looking for a great paleo/zone snack to quench that mid day cookie monster? Well here is a great little tasty treat to keep you on track and away form the cookie jar.  

The Tanka Bar.  

Ingredients: Buffalo, dried cranberries, sea salt, lactic acid, celery juice, black pepper, spices, garlic, onion powder and red pepper.

Macro-nutrient profile: Per bar = 7grams protein, 7 grams carbohydrates, 1.5 grams of fat.  While it is short by 2 grams of carbohydrates, I consider this a perfect 1 block snack.

IMG_1726 IMG_1725 
And a hot great deal at Vitamin Cottage this month no less.

Nutrition talk

CrossFit Verve's nutrition lecture for the month of August will be held on Wednesday, August 24th at 7:30pm.  Each month we host a free hour and a half lecture taking you through the basics of the CrossFit food pyramid and zone eating.  So come and brush up on the third leg of your performance. 

This is a free community event so please bring a friend or loved one and join us.  


  1. James (O.G.) :

    Huhuhuhuh. You said “third leg of performance.”

  2. Nicole Sullivan :

    Crap! I’m missing the WOD right now because my husband can’t get it through his thick skull that this is MY time to work out. And he is out for a run. I’m going to sabotage his running shoes. Sorry I flaked today! Anyone else doing the Warrior Dash this weekend?

  3. Joylyn :

    Nicole–you make me giggle 🙂 Sorry to miss you this week though. I know that Erin and Leslie are doing Warrior Dash this weekend, and I think Nate and Sara V are as well, although I don’t know days or heat times…..I’m sure there are others as well.
    PLEASE send us some pics of everyone and have a blast getting all muddy, take care of those knees in the mudpit btw.
    Eddie–great job lately, you are getting strong brother and lookin’ good!

  4. bill :

    Lactic acid is an ingredient in those hippy bars? Ive never seen that listed on anything before. See u guys at 730 to get my row on!

  5. bill :

    Maybe more like 630, even though I belong in the 730 foundations class.

  6. Matt :

    It was great to workout w/ the nooners again after so long. Way to go JBlack – glad you came in!

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