Wednesday 140827

7 Rounds for time:
10 KB swings
10 Over and unders, 20″

Post times to comments and BTWB

Has anyone seen the 10's? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin'?

Has anyone seen the 10’s? Does anyone know where all the 10# plates went? This is so weird. So, Ross, how much you benchin’?

It’s fast, it’s simple, and it will give you a new found love for brussel sprouts. You’re welcome.

Roasted Brussel Sprouts

Ingredients:
4 Lbs brussel sprouts
Oil
4 Slices thick cut bacon
Black pepper

Tools:
2 Cookie sheets/ baking pans
Aluminium foil
1 Gallon size zip lock bag

Putting it together:
1) Rinse brussel sprouts
2) Slice off end of each sprout and then slice in half (keep any leaves that may fall off, they get crunchy and yummy in the oven).
3) Fill zip lock bag 3/4 full with sprouts, add in 1 tablespoon of oil to bag, and shake/ mix contents. 
4) Cover cookie sheet with aluminum foil and begin to even spread oil coated sprouts over the two pans. 
5) Repeat steps 3 & 4 until all sprouts are oiled and placed on cookie sheets. 
6) Slice raw bacon into 1 inch pieces, evenly place the bacon pieces on top of the sprouts.
7) Sprinkle tope of sprouts and bacon with black pepper.
8) Preheat oven to 400 degrees. Place sprouts in oven for 45 minutes. Toss sprouts every 15 minutes to prevent from burning on one side.
9) Enjoy, as these are unlike any other brussel sprouts you have had before. They are, to paraphrase, life changing, like heavy back squats. 

*2.5 cups= 1.5C, 3F

*This Saturday, August 30th, from 2:30pm-5pm Verve is hosting Elevation Rowing Seminars with your favorite rowing coach Maddie Berky. Learn to not hate rowing as much. Dare I say, maybe learn to love it!! Cost is $60/pp, click here to register for the class.

*Take your new love of rowing and hit the water. This Sunday, August 31st, Verve is teaming up with Mile High Rowing Club from 7AM-10AM. Cost is $45/pp and limited to the first 24 people who sign up. We will watch the US Rowing Safety Video first thing followed by a quick demo of boat handling and then get on the water. Come get your vitamin D the natural way and put your fitness to work on the water. Email Maddie@crossfitverve.com to get signed up.

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