Wednesday 140806

21-18-15-12- and 9 rep rounds of:
Deadlift 95#(65#)
Hang power clean 95#(65#)
Front squat 95#(65#)
Push – ups

Post time to comments or BTW

Super easy tuna!  Simple, easy, convenient.

Super easy tuna! Simple, easy, convenient.

SUPER EASY TUNA!! 
submitted by Cherie Chan


560gms of tuna (2-12oz cans in water) (20P)
252gms of celery chopped (1C)
88gms of raisins (8C)
5oz of Alpine Avocado dressing (5F, 1C)

Delicious Dressing

Delicious Dressing


Total volume = 1014 grams (20P, 10C, 5F)

50.7 gms = 1P, 0.5C, 0.25F – add the extra carbs and fat to make complete blocks, I added cherries and some heavy cream in my coffee for a delicious lunch.

Just times this by any number of blocks you want to eat. Yummy yummy in your tummy!

If you have any great Zone GO-TO recipes, e-mail them to annam@crossfitverve.com and I will include them in an upcoming post.

VERVE UPDATE

Join us this Saturday, August 9th @ 8am for Verve’s inaugural Community Class.  Verve’s Free Intro Class will be evolving into a Community Class. Here is a brief description:

If you’re looking to try CrossFit Verve out for the first time, here is your chance. Come join us and learn about constantly varied functional movements done at high intensity. The workouts are scaled and modified to each athlete’s level and performed at the highest intensity that the individual can sustain with good form and proper technique. Sign-up here.
 
Open to our members to bring family and friends or athletes looking to check out Verve.  Different WOD each class, but not the WOD for the day.

 

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