Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

 
Cherie's famous 100% paleo/zone, super-duper easy, no excuses chili.

Ingredients:

2.5 Pounds uncooked ground lean turkey meat

78 Black olives sliced or diced

5.5 Cups of salsa (I buy the four pounder of Pace at Cosco)

1 Onion diced

Chili powder and pepper to taste. 

Cook the ground turkey and onions in a pan until brown.  Drain the "juices".  Add the salsa and olives.  Let cook on medium for 5 minutes or until hot.  Add chili powder and pepper to taste, I sprinkle in on the top, stir and sprinkle again.  Seriously this takes all of 15 minutes, it's awesomeness.

Makes 26 Blocks of Protein, 13 Blocks of carbs and 26 Blocks of fat.  Put in the fridge and have ready for those meal you need in a snap.

1 Cup = 2 Protien, 1 Carb and 2 Fat.  For a three block meal have 1.5 cups and add 1.5 carbs (maybe some delicious fruit berries).  For a four block meal have 2 cups and add 2 carbs.  This is great over broccoli. We go crazy on the steamer bag veggies at King Soopers (they are on sale right now).  Microwave a bag and toss the chili on. Yum Yum.  

As a team, complete as many reps as possible in 15 minutes of:

50 Meters overhead plate lunges, 25#/10#

Sit-ups

Hang power cleans 95#/65#

This is a team workout.  Rotation of exercise is determined by the athlete completing the lunges.  All members must be working together. 

Post total reps for sit-ups and HPC's to comments.

Be afraid, Mr. Halloween preparing to paint 300 zombies.

It's going to be a scary fun time.  Come in costume for today's 9am and 10am WOD's.  Best dressed for each class wins some loot.  You'll be the judges.

As many reps as possible in 10 minutes of:

Wallballs 20# (15#)

Snatch 95# (65#)

This workout is completed as a team.  You may have two people working at a time.  There are no other rules.

Post reps, team and random thoughts to comments.

Luke contemplates the meaning of strength training before game time.

Everyone have a safe and fun 4th of July.  If you are headed up to the Anderson's we will see you there.  Otherwise, be safe.  Check yesterdays comments for information on the morning hike up Mt. Bierstadt.

Save the dates of July 19th and August 9th for swim coaching and WOD's and the Berkley pool.  Check out the coming attractions link for more information.  Additionally, we hear a hike up Longs Peak is planned for the first week of August.  More details to follow. 

Be safe!  

"DT"

Five rounds for time:

12 Deadlift, 155# (105#)

9 Hang power cleans, 155# (105#)

6 Push jerks, 155# (105#)

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February 20th 2009 supporting operations in OEF when his vehicle was struck by an IED.

Post time and thoughts to comments.

The Lt. in the middle of the Chief.

We are still offering nutritional consultations free of charge to any unlimited monthly member.  We offer this service because without a sound nutritional foundation from which to build your fitness, it's impossible to reach your optimal health.  That's right – impossible! 

We've observed that every quantifiable measure of health that typically declines with age is improved by exercise.  Furthermore, these measures can be placed on a continuum that ranges from sickness to wellness to fitness.  From this view, fitness is seen to be a hedge against sickness.  Blood pressure, body fat, bone density, triglycerides, "good" and "bad" cholesterol, flexibility, and muscle mass each follow this pattern.  Done right, fitness provides a nice margin of protection against the ravages of time and disease.  Fitness is and should be "super-wellness". 

Exerpt from CrossFit.com, May 28th, 2003.

4 Block Paleo Meal*

2 strips of Turkey Bacon, scissored (1P Block)

1 Hard-Boiled Egg, chopped (1P Block)

2 oz. Grilled Chicken, cubed  (2P Blocks)

1 c. Tomato – cubed (1C Block)

1/2 Avocado, cut (appr. 4F Blocks**)

Lettuce (6 c or 1 head = 1 block)

(Peas would be really great too! .75 c = 1C Block)

Salad Dressing

 Cherie's:  

2 limes squeezed into blender

4 avocados

1 bunch of cilantro leaves

add water until smooth

add pepper, garlic, and cayenne to taste. YUM!

OR olive oil, lime, and pepper

Zone Blocks:

4P, 4F (w/o dressing), 1.5 C

* There are 4 Blocks of Fat and Protein, not counting the dressing.  There is ONLY a little over 1 Block of carbs.

**The actual Fat Block serving of avocado is 1 Tbsp. = 1 Block

For max load:

Clean & jerk 3-3-3-3-3

Weight may not rest on the ground during repetititions of three.

Post loads to comments. 

Zac and Heather getting crazy with partner push-ups.

The MBS CrossFit Oly meet is at 9am today.  Check out all the details here. Matt will be attending, anyone else heading that way?

Don't forget to get measured, weighed and photographed for the conclusion of the Paleo challenge this weekend.

Thanks to Jake for designing our new Verve superhero t-shirts.  We will be ordering ASAP and previewing the design here.

Congrats to Mark for getting a muscle-up today, Mas and Joylyn for linking chest to bar pull-ups.  Flip for hopping back on the horse.  Chelsea is kicking butt on her kipping pull-ups and Cheresa got butterfly pull-ups today.  Strong work people.  Post other celebrations to comments.

Don't forget ***This Sunday, Jared and Amy are hosting a post-Paleo Challenge potluck.  This is your chance to come in and put a name to a face of all the athletes that you haven't met.  It's also your chance to share your favorite Paleo recipe that you found during the seven week challenge.  We hope to announce the winners of the Challenge at the party, so make sure you get your photos and measurements taken today or tomorrow.  By the way, this will not be a Paleo-only party – Amy and Jared are getting a keg.

The party will be held at 5800 Tower Rd. Denver 80249.  See the map yesterday for directions.  Be there at 2pm and stay until you've stuffed yourself with Paleo pancakes and beer.  Let everyone know you're coming – post to comments!***

Jump start the Paleo challenge with some new easy recipes.  There are only 24 days left.

4 Blocks Zone – Time 10 minutes
4oz of Tuna (4P)
1 Tomato medium (1C) 
1 Cup celery (.5C)
1.25 Cup peppers (1C)
.33 Cup of green onion (.5C)
1.33 tsp olive oil (4F)
Spice to taste; mustard, pepper, and dill.

If you want a complete 4 blocks take a half an apple, core it and chop it in a bowl.  Add cinnamon (don't stress about how much, just go for it).  Put in microwave for 5 minutes and oh what a 1 block carb after treat.

Cherie posted this to the comment page.  It is Paleo-friendly with Zone Blocks included.

This was posted by Anna to the comment page.  It is Paleo-friendly with Zone blocks listed. 

Ingredients
2 Eggs
1/2 c Nut Butter (not peanut butter), we used Almond Butter
1/2 cup Unsweetned Applesauce
1/4 teaspoon of cinnamon, I added more because I like the flavor
1/4 teaspoon of vanilla extract, I added more because of flavor.