Wednesday 120523

5 – 5 – 5 – 5 – 5

Overhead squat

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Emily working great ROM in her squat

Nanos’ soon to be back in stock!

Been wanting some Reebok Nano’s, in just the right size and color?  Well, Reebok has the Nano’s back in stock! Yay and we plan to make another order by Thursday night. So if you want us to order your special size and color, please e-mail with the exact size and color you’re looking for ASAP and we’ll get them for you.  

Nutrition challenge update – By Patrick McGinty

So it hasn’t been that long since we had our nutrition challenge, where there were amazing results and such positive responses. It’s been been only 10 weeks and we are curious how people are holding up and continuing their great work. What has worked? What has not? Who is still going strong? This may be a good time, as we head into summer, to check out your food journal from those weeks not so long ago and remind yourself of the great work you did.

Perhaps set some new goals for the summer. BBQ’s and all of the fixings can be a challenging time to maintain a solid paleo/zone diet. Perhaps you can do a self assessment to see what is working and set small goals to make sure that at least one meal a day is paleo. Or maybe you need to make sure that you have enough food prepped for the week to make your life easier. You may need to simply get the old menus and shopping lists. Remind yourself that the challenge wasn’t that hard and the pay offs were huge. It could even be as simple as getting batteries for your food scale to make sure your blocking your meals. Whatever your goal may be, take a moment to share your goal to help inspire all of us.

Below is another informational and eye opening article that sheds light on the horrors of processed food. From secretion from beaver glands to duck feathers, the American public has grown accustom to eating products that are easy and have long life shelves. Now the sides of a box of food may not say “includes duck feathers” but buyer must still be aware. For example, amino acids can be derived from duck feathers and hair. Amino acids sound like good supplements for a strong body and perhaps when seen on the side of a product does not raise an eye brow. A good rule to follow is if it is not going to grow mold in the next week or so it is probably not worth putting in your body.


Our next Nutrition lecture will be Thursday May 31st at 7pm, be there or be square! 


  1. Gabriel :

    The 31st is a Thursday.
    Just saying 😉

  2. CrossFit Verve :

    Thanks Gabriel – we fixed it

  3. Jen M :

    Hello Everybody –

    Speaking of nutrition Paleo/Zoners…what are some of your stand by’s, easy quick things you make for the whole family, you know the thing you might do once a week or do when you’re busy. I think I make taco salad twice week and I’m looking for some more ideas. Thanks – Jen M.

  4. Patrick M :

    My new summer goal is to try and eat Paleo on my river trips. These are usually full of tasty carbs and great cocktails. So, I am trying to find some things that I can have in the cooler for snacks and and try to keep up with meat, nits seeds veggies fruit. Although, I am a sucker for dutch oven cobbler and will make sure I cheat just a little on those evenings.

    Jen I think I shared this with you. But here is one of my staples.

    I also try to have sweet potato hash on hand. Great for breakfast and for lunch and for dinner.
    Sweet potatoes
    apple cider vinegar
    curry powder

    crock pot chicken vindaloo

    3 tablespoons lemon or lime juice
    3 garlic cloves, minced
    1 1/2 tablespoons fresh ginger
    3/4 tablespoon curry powder
    1 tablespoon ground cumin
    1/4 teaspoon ground cardamom
    1/4 teaspoon ground cloves
    1/4 teaspoon ground hot pepper
    1 tablespoon mustard seeds
    2 tablespoons olive oil
    1 cup tomato sauce
    1 cinnamon stick
    1 small onion, chopped
    3 boneless skinless chicken breast halves, quartered
    2 tablespoons fresh parsley, chopped

    Puree first 10 ingredients in a blender.
    Pour into the crock pot, add tomato sauce, cinnamon stick and onion and mix
    Add chicken and turn to cover.
    Cook on low for 5 hours.
    Sprinkle with chopped parsley before serving.

  5. Robyn :

    My goal this summer if to stick to my paleo/zone eating! Being a teacher and not having a regular summer schedule I tend to not eat, and definitely not all the blocks I should be.

    One of my fast meals is spaghetti squash with ground meat and marinara. If you have the squash precooked in the fridge all week it is easy to cook up some meat and warm up pasta sauce separately. Just block out as you serve.

    Another staple at our house is to cook chicken tenders/breast or pork tenderloin in the crock pot and shred it then add some spice mix from the Savory Spice Shop and pick from it all week.

  6. Jim R :

    Considering the topic of nutrition and a Paleo/Zone diet, what would be the objection to juicing the carbs (outside of the fact that the pulp (which is discarded) contains a lot of fiber)? I realize that it has to be put into perspective – for instance, juicing carbs is much better than drinking soda but not as good as eating raw veggies. Keep in mind that juicing requires little prep and doesn’t require any cooking. There seems to be a lot of varying opinions on this. What is Verve’s position? Thanks!

  7. Danni :

    I’m sticking to Paleo/Zone, it works so well that I have no reason to stop! I will admit though, I have been pretty terrible about eyeballing my measurements lately, so my goal is to get back on track with that and make sure to take the time to measure everything properly…. Even if I hate seeing how little a block of olive oil goes.
    Hey Jen- . Verve’s buffalo Chili is always good (we use ground turkey if we don’t use buffalo) Cook it on Sunday, and it’s already blocked out for you! Easy to warm up for quick breakfast, lunch, dinner or snack. It’s tasty! Rotisserie chickens are usually a quick go to in our house as well. Whole Foods always has them on sale every Wednesday, easy to pair up with some frozen veggies or top with salsa and avacado for a quick snack.

  8. I recently began a 21 day sugar detox, which is basically strict Paleo with one piece of fruit a day or no fruit. I’ve also, as a 3 week experiment, cut out my sweet protein recovery drink. As an insanely busy person (teaching elementary school, teaching and doing CrossFit, Korean lessons and studying, plus an attempt at a social life), I can get sucked into “convenience eating” during the more stressful times which includes grains, processed foods, all that crap. Just a reminder to myself and everyone out there, fake food and grains make a body HURT and create a baseline of functioning that is ridiculously low!!! I still need these reminders, so I’m sure it doesn’t hurt to say it again. Fake food is addicting and easier. BUT, I’m a week into the detox and I keep being surprised at how my knees hurt so much less, my body is working more like a machine (I can push harder and longer) during WODs, and my recovery (soreness, energy, etc) is quicker…even without that recovery drink. Good stuff. Worth repeating. =) Thanks for today’s post!

    My weekday faves are mass grilled meat and veggies, leftovers I eat with some avo, salsa, or whatever else to spice it up. Yum. Also, jicama salad is delicious, fresh, and summery (jicama in chunks, tomato, lime juice, cilantro, capers, cayenne pepper).

  9. CrossFit Verve :

    Hey Jim –

    I don’t know that we have and official “stance” on juicing your carbs. I see the positives and the negatives of it. With the popularity of the movie “Fat Sick and Nearly Dead” we’ve been getting a lot of questions on juicing. Here are a few pros and cons

    I would rather you juice your veggies then not have veggies at all. All the antioxidants and micro-nutritents you get from a plentiful variety of F&V’s
    If you want to get the majority of your carb blocks from veggies, many people can’t stomach 4 blocks of veggies at one meal, juicing is a great alternative.

    As you stated, loss of fiber is not good, pooping is good.
    Once you juice your veggies you eliminate the slow release of sugar into your bloodstream and you make it one big sugar dump, like fruit or high processed foods. This mean you have a big insulin dump and the cycle continues.

    When deciding, put your diet as a whole into perspective. Are you eating all real food, no processed foods? M&V, N&S, SF, LS and No Sugar. If not, start there and that could include juicing. If after a while you aren’t seeing the results you want, or are insulin resistant you make consider decreasing the juice and increasing the veggies.

    Hope this helps. – CC

  10. David S :


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