Wednesday 140319

For time: 
50 Pull-ups
Run 400m
21 Power cleans, 135# (95#)
Run 800m
21 Power cleans, 135# (95#)
Run 400m
50 Pull-ups

Post time to comments.

IMG 0640 475x712 Wednesday 140319

Nick cleaning up heavy deads last week during 14.3.

Did you know Maddie has many facets of her life?  Not only is she a Verve trainer, but she is the resident Rowing coach, a nutrition coach, a blogger, and a damn good cook.  Other Verve trainers have been the fortunate recipients of Maddie’s paleo endeavors to perfect her recipes.  Maddie loves to post these recipes to her blog, paleogirlinthecity.com  This is where Maddie writes about her new recipes, musings about life, and CrossFit.   You can also follow her on Instagram at the same handle for new recipes and inspiration.  

Maddie has a delicious bone broth recipe which is amazing.  Bone broth has been known to keep your immune system running on all cylinders.  Here’s the breakdown. 

Roasted Chicken Bone Broth

 The beauty about bone broth is that it can be as complicated or as simple as you want. I love using a left-over chicken as the base to my broth A) because it’s yummy and familiar tasting, and B) because it is super easy. Love that. Whenever I roast a chicken or buy a rotisserie chicken from the store, I just throw that baby in a ziplock and then put it in the freezer until I’m ready to go. Easy peasy.

  • 1 chicken carcass (try and leave a little meat & skin on when you carve it originally as it adds flavor and up the probability that you will accomplish ever-sought after, magical, gel-like bone broth.)
  • 1 onion
  • 2 carrots
  • 3-ish leafs of kale or other leafy green
  • 1 piece kombu (optional – sea veggies give you an extra mineral boost)
  • 3 cloves garlic
  • 1-2T lemon juice or apple cider vinegar (acid draws out the minerals from the bones)
  • 1-2t each, thyme, rosemary, red boat fish sauce (for some umami)
  • sea salt & pepper

Very coarsely chop your veggies – do less. Put veggies & chicken in a slow cookers and cover with cold water, and then add the spices. Cook on low in slow cooker for about 24 hours. Enjoy!

Comments

  1. Kacey :

    Maddie is the very bestest ever!!!!! Can’t wait to try her version of this recipe.

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