Three rounds for time of:

500m Row  
30 Squat cleans 95#

Post time to comments.

Gayle thinks you should go to Colorado Springs this weekend and watch the USAW/CrossFit Open.

What are we going to do with all these weird veggies, three block dinner.

Mouth watering isn't it?

It's September and we belong to Grant Family Farms veggie share.  It's been a fun season of fruits and veggies and we've learned a ton.  Like what the heck is that in the picture?  Well  we aren't exactly sure, what would be the fun in that?  We do know what it is not, it is not a squash or a potato, we think it's in the turnip, radish family.  So how do we stay in the zone with the unknown?

When you've been zoning for as long as we have, you start to see some similarity and you can make some pretty darn good assumptions about foods and their block content.  Similar food seem to always have the same blocks measurements.  We've also noticed that whatever you roast (we're talking paleo veggies people so not potatoes) and all things can be roasted into a delicious goodness, WILL in fact generally be 1/2 cup per carbohydrate block.  I have measured this countless times until my heart is content and this is a very good rule of thumb with low glycemic veggie mixes.

Here's what we do know…

1 Eggplant, from farm
1 Onion, yellow
1 Green skinned white veggie (think it's a radish/turnip, from farm and as large as a 16" softball)
Chicken Breast

Grill the chicken, I love the Mrs. Dash, no salt, grill seasoning.  Cut up all the veggies, spray pan with olive oil, and toss into broil on high.  After 10 minutes on broil, cover the top with squirts of lime juice, no salt all purpose seasoning and cumin.  Broil for a minimum of 10 more minutes (or until you get the yummy roasted crunch), stirring and covering the veggies with a liberal amount of spices as you go.


A 3 block meal = 1.5 cups of the roasted veggies, three ounces of grilled chicken and 3 fat blocks.  I used nuts, but avocado would be amazing.  

Now mix it up by roasting up those unknown veggies for some mouth watering goodness.


  1. Dan Y :

    haha, so much for the Elizabeth WOD. This looks fun, by which I mean long and grueling, by which I mean fun.

  2. robyn :

    Is the green skinned, white veggie a kohlrabi?? I love them and they are delicious!
    Good Luck to all those participating this weekend!

  3. Viola!

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Received jump ropes today! Yeah for jump ropes.

Funny Quotes from Mark Ripptoe
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

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