Easy Turkey Sandie
3 oz Deli Turkey
1 Sliced of Bread, toasted if desired.
3 TBSPS Avocado
1 Grapefruit
Mustard and lettuce to taste. If you like cheese, subsitute 1 oz turkey for 1 oz low-fat cheese. Easy and yummy!
Convert to 4 Blocks by adding:
1 Slice of bread
1 oz Low-fat cheese or 1 oz of turkey
1TBSP Avocado
Seriously, who doesn't love your run of the mill Mexican wrap? It's a staple item in our house and I guarantee, if you spend a little time Zoning, it will become a staple in your's as well.
4 block meal:
1 pepper, sliced and cooked (.5 carb block)
.25 cup cooked thinly sliced onions (.5 carb block)
.25 cup washed black beans (1 carb block)
.25 cup thinly sliced, cooked mushrooms (less than .25 carb block)
2 low-carb tortillas (2 carb blocks)
4oz. Mexican spiced, sliced chicken (4 protein blocks)
4 tbsp. avacado (4 fat blocks)
Spice to taste and Viva la Zone!
2 block breakfast:
2 egg whites (1 protein block)
1 oz leftover grilled chicken sausage (1 protien block)
0.3 c of steel cut oats (1 carb block)
1 c strawberrrys and 1 teaspoon low-fat plain yogurt (1 carb block)
1 walnut diced (2 fat blocks)
Make this into a 3 block breakfast (pictured) by adding 2 egg whites, 0.3 c of steel oat, and a half a walnut.
Yummy Yummy this will keep you full until your next snack.
4 block dinner:
4oz grilled chicken sausage (4 blocks protein)
1.5c spaghetti squash (1.5 blocks carbs)
.75c Classico tomato basil pasta sauce (1.5 block carbs)
1c mixed veggies (1 block carb)
1.33tsp olive oil (4 blocks fat)
When cooking keep in mind that you will be making extra for yummy leftovers. Follow the portions above to determine blocks. Preheat oven to 375 degrees, bake halved squash on baking pan for 45 minutes, flip half way. Use a fork to remove squash from shell. Slice 2 peppers, .5c of onion, 3c mushrooms, 1.3c zucchini (total is 4 blocks and approx. 4 cups cooked). Heat sautee pan with olive oil, garlic and spice to taste. Add veggies and cook until tender. Put sauce in sauce pan and heat (you big dummy!). Grill as many chicken sausages as you like, cause you'll want leftovers.
Four rounds for time
30 Goblet squats 53#/35#
30 Push-ups
30 Sit-ups
Post total time to comments.
Joylyn and Mas finished their Elements course today! Joylyn is doing 85# thrusters here.
On a day to be thankful, we are thankful to all of our members for believing in us during the infancy of our box. We are amazed at how many wonderful people have crossed our path and found their way into the Verve family. So a big thank you to; Alan, Anna, Ben, Anthony, Amy, Jared, Kristin, Mike, Cheresa, Jason, Cassandra, Joei, Hillary, Liz, Emmalee, Kiley, Dan, Joylyn, Mas, James, Jen, and Stefanie.
Mr. Energy drink himself with a 285# clean – a PR!
Most of you are aware that the Verve parents are avid consumers of energy drinks/caffeine. This months CF journal has shed some not to surprising light on the subject. Including a case of a DUI in California and there ban in some countries.
"Irritability. Heart arrhythmia. Osteoporosis. Withdrawal pains. Adrenal failure. The huge quantities of stimulants in energy drinks can make them as risky as “real” drugs. Energy drinks are simply meth in a can. Yes, meth-methamphetamine, a highly addictive central nervous system stimulant. The more meth you take, the more you crave it and the more you need it. The same applies to energy drinks". – CrossFit Journal November 2008.
Check out this Vid
For max load:
Clean 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1
Rest up to two minutes per attempt.
Post loads to comments.
Jared and Mike getting down and dirty with waiter carry lunges.
Parker Fire has invited CrossFit Verve to come join them for their "Weekend Workout". It's going to be December 13th and the workout will start at 8:30am. Please schedule as usual, but plan on meeting in Parker for the WOD.
CrossFit may seem intimidating at first, but we assure you, all it takes is guts. You have to be willing to put yourself out there and look silly from time to time in order to establish or increase your level of fitness. Nobody at CrossFit Verve came to us with a perfect air squat or a perfect clean and jerk. That's why we require the Elements course for all of our athletes. We understand that it takes a little bit of humility to ask us for help, but guess what, that's what we love to do. No matter what your fitness level is right now, we can take you in the right direction. Come out and give it a shot.
Wondering what types of exercise we preform?
Here is a sample list of exercises you will encounter with your WODs at CrossFit Verve. Now imagine them in every possible configuration. They are focused in the three superior training modalities: Metcon (cardio), weightlifting (the olympic variety) and gymnastics (body weight movements). All are functional movements, no isolation and all preformed along side one another, mostly for time. The options are endless, constantly varied and will train you to be fitter than you’ve ever been.
Running, jumping, biking jump roping using singles and double unders, rowing, air squatting, front squatting, back squatting, overhead squatting, snatches, pull ups, push ups and dips with and without rings, jumping, strict and kipping, ball slams, wall balls, sit-ups, L-sits, muscle ups, trusters with dumbbells, a bar or a ball, kettlebells using swings, snatches, jerks, cleans and sumo deadlift high pulls, knees to elbows, shoulder press, push press, and push jerk, deadlift, rope climbs, farmers walk, burpees, and broad jumps
See it for yourself:
Dawson taking on "The Chief"! Awesome job Dawson. When this video was taken Dawson had been training with Matt for only two weeks. We’re looking forward to the sequiel.
To see more check out the main site videos on form, tips and techniques.
Where are you located?
We will be conducting our WOD classes at Commons Park in lower downtown for the next few months until we open our box.
Rest day
Equipment is purchased. Get ready to start having some fun!
From yesterdays mainsite WOD virtual shoveling. Mom don’t try that at home.
Coming Soon!
