Tuesday 110215


21-15-9 reps of:

Deadlift 225# (185#)

Handstand push-ups

Post time to comments.

Don't forget that CrossFit Verve is signed up to do the Fight For Air Climb on the 27th of February.  We would love to see your smiling face for a great workout outside of the Verve box, and for a great cause.  Or you can donate to the “Verve” team.  Follow the Verve team at Climb for Air Denver  

 Croc chk veg 
Crockpot Chicken Pie

We know how hard it is to get at least half of your carbs from veggies.  We adapted this recipe from everydaypaleo.  Sarah made a very tasty one pot meal that we modified to make Zone freindly.  Everydaypaleo is a great resource that helps to keep paleo fun! Crockpots make a meal E-A-S-Y.

2lbs of chicken thighs  32P
8 whole cloves  Free
2cups of chopped carrots  2C
2cups of chopped parsnips 4C
2cups of celery  1C
2cups of chopped onion  3C
3Tbs of coconut oil  28F
1Tbs of dried tyme  Free
1Tbs of dried sage  Free
1cup of chicken broth  Free

Chop all of the veggies and place them in bowl, chop the chicken into similar sized pieces as the veggies.  Lay the chicken on the bottom of the croc pot and sprinkle with pepper to taste, place the veggies on top.  Melt the coconut butter in the microwave until it is a liquid.  Mix the oil, broth, and spices together and then pour on top of the other ingredients.  Cook for 5 hours on high and 7 hours on low.  I will say that the use of coconut oil keeps the chicken super-duper moist and delicious.  
This made 8 servings at 4P 1.25C 3.5F  Add some steamed veggies like cauliflower, broccoli, or kale to make up the final carbs.–YUM!  



  1. heather s :

    NIce spot on the main website Cherie!!!! Red to purple…red to purple…red to purple 🙂

  2. Jeff "CueBall" :

    12:12 w/ 225#, started blue band, switched to green and then box once I started doing single HSPUs. Locking them out was tough once muscle fatigue set in.

  3. Slaughter :
  4. Cherie :

    Love the slap chop!
    8:43 Rx with strict HSPU first time doing that and a 2 min PR
    Yup yup!

  5. Matt :

    6:42 Rx w/ axle (fat bar).

  6. Greg B. :

    8:27 green band with blue through for the HSPU
    followed with 50 v sit ups ugg what was I thinking.

  7. David S :

    12:40 RX

  8. Amanda K. :

    sad to have missed this one.
    a super big thanks to joylyn, jeff and zac for getting me through helen yesterday. almost rx’d. soon.

  9. Nat :

    7:32 Rx

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