Wednesday 120808

For time:
Run 1600 meters
150 Double-unders
30 Pistols
Run 800 meters
100 Double-unders
20 Pistols
Run 400 meters
50 Double-unders
10 Pistols

Post time to comments or BTWB.

Julia rockin' speed deads and getting silly strong.

Spending a fortune on food?  Here are some tips to save some cash.

Waste not want not
The average household wastes 15% of their food.  That adds up to $15 for every $100 you spend on food.  Consider using your leftovers in lettuce wraps, omelets, crock pot surprises or soups (veggies that are about to go bad are great to add to the crock pot and soups).  Make your own stock out of your meat and veggie trimmings.  Clean out your refrigerator, you’d be amazed at how this helps decrease waste.  Take a day off from cooking, make your family forage to eat (no cooking, once a week) and find things you didn’t know were there.

Cook whole foods at home.
At least decrease your going out to eat meals. Half of meals are reported to be eaten away from home.  Packing your lunch can be a great place to start.  While many people say they don’t have time, it takes just as long to “go out” and costs more per meal and you get less.

Make batches.  
If you’re going to make a nice lunch or dinner, why not make enough for another meal later that week?  Don’t like eating the same meal twice in a week, freeze it.  It cost significantly less to buy a little more ingredients for one meal then it does to buy all the ingredients for another.  It also saves time. 

Fight the urge to BUY.
Keep a shopping list and STICK to it.  More then 40% of purchases at the grocery store are impulse buys.  Avoid shopping for food when you are really hungry.

Eat seasonally.
Fruits and veggies are cheaper in there are in season.  If you want something to do with the kids or are a stickler for free you can also “glean in season”.  Call up local farmers and se if they take volunteers for picking and bring a lot of boxes!  Here is a great place to start: Local Growers Directory. Many times memberships to CSA can be reduced for volunteers hours.

Fill your life with vegetables.
Veggies are not only great for you but they ARE the cheapest carbohydrates around. Gobble them up and find a little extra in the wallet this month. 

Snack on real food.
Seems obvious enough but snack foods are a big budget drainer.  Prepare real food snacks like celery and hard boiled eggs or make your own snack mixes with nuts and coconut.  Homemade snack mixes are about 70% cheaper then store bought versions and you get to put in it what YOU want.

Folks it’s a big fat lie that eating healthy is more expensive.  What’s expensive is laziness.  Employ a few of the tips above and see an instant decrease in your ever growing food bill.

Saturday, August 18th @ Berkeley Park:  Swimming Workshop and WODs at 9am, 10am, and open swim (playtime) at 11am.  Cost is FREE to Verve members and $10 non-members.  We’re moving it back west this time so we can enjoy some more cannonball contests AND barbecue at the park following the classes.  We’ll have the slackline out, grills going, and multiple games ready for you.  Please bring your families and be prepared to have fun!  CrossFit Verve FUN in the SUN day.  CrossFit Kids will also be held outside on this day at Berkeley Park so they can join the fun.


  1. Angie :

    Luke – Great double-under tips and reminders today during the workout! Thanks!

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