Wednesday 100324

Seven rounds for time of:

:30 Row, calories
:30 Burpees
1:00 Rest

Post total reps plus calories to comments.

Spagettiand meatballs
I lost my poor meatball, when somebody sneezed!

Say "Ciao" to those cravings for pasta, in fact–you may never want to go back! 


1 Spaghetti squash
1 Jar marinara/tomato sauce (look for low sodium and no sugar content–we like the Costco brand or Classico)
1 Package ground turkey
Spices galore (seriously folks, only your imagination can limit you)


Preheat your oven to 375 degrees.  Cut your spaghetti squash in half, scrape the seeds out and lay both halves in a cookie sheet or pyrex dish with approximately 1/2" water in it.  Bake squash for 45 minutes, flipping it halfway.  When the squash is done, scrape it into a bowl and marvel at it's fun, craziness–save for later.  Meanwhile, mix a bunch of fun spices into your ground turkey meat.  Think pepper, italian seasoning, onion, or red pepper flakes to name a few.  Measure out 1.5 oz, make into meatballs and place on baking sheet.  Bake meatballs approx 20 min (throw them in when your squash is about halfway done).

Empty your marinara in a saucepan to heat through, and spice it up with some fresh garlic, oregano, basil, or thyme.  Doctor it up.  When your meatballs are done, throw them into the marinara and let simmer.  Alright people!  Now you are ready to serve this up.

Here is your measurements if zoning:
1 cup spaghetti squash = 1 C
3 1.5 oz turkey meatball = 3 P
1 cup marinara = 2 C

To make sure that you get a complete meal, either add some fats by tossing some olive oil into your squash (1 teaspoon = 3 F) or have them elsewhere like with your dessert!



  1. derek :

    That looks awesome! btw todays WOD was brutal, loved it but really tough

  2. Stef :

    Dear Chans, I’m actually going to say this…. Thank you for virtual shoveling WODs. House sitting, had to shovel and got to do it without hurting myself. Whoot… good trainers with functional movements 🙂

  3. This looks aMAzing – can’t wait to try it! Thanks for continually posting recipes – you guys are helping me stay inspired around paleo/zone!

  4. Matt :
    Go to the Main Site and watch the video…

  5. Mas :

    Uhh… efffffing awesome video!!!

  6. Sarah L :

    That video was AWESOME!! Verve was very well represented!!

  7. Amanda K. :

    Wicked awesome video! Verve Rules!!!

  8. robyn :

    That was the coolest video! Loved it!!! Crossfitters are EFFIN’ elite! So excited to have been a part of the sectionals.

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