2019 OVC "OPEN" Performance Challenge RESULTS!


Over the past 12 weeks we have challenged ourselves to work harder and eat healthier as part of the 2019 OVC OPEN Performance Challenge.  

We experienced the excitement and struggles of the CrossFit Games Open together and grew as individuals, teams, and a community within OV CrossFit.  

In this time we improved in every aspect of our fitness leading to amazing results during our check-out assessments over the past few weeks

  • 317lb. Clean Complex Improvement

  • 388 second Rowing Improvement

  • 1,435 rep Deadlift/Shoulder to Overhead Improvement

  • Over 100lbs. Weight Lost

  • 25lbs. Body Fat Lost

  • Over 2,000 Individual Classes Attended

This was named a "Performance Challenge" because at the end of the day nutrition is about what you put in your body to fuel its performance in life, work, and sport.  What you choose to eat is a direct result of the output you will get, whether too much or too little.  We hope that everyone was able to realize this in some way during the challenge and make changes that will improve their fitness and life.    

After calculating all scores we are excited to announce Team “Super x Friends” as the winner of the 2019 OVC OPEN Performance Challenge!  Congratulations to them, as well as all the other amazing teams on their performance.

We additionally want to award two individuals for the improvements they were able to make in nutrition and performance on a personal level throughout the challenge.

Most Improved Body Composition

Kurt Clifford

Kurt Clifford

Most Improved Performance Results

Michelle Wolen

Michelle Wolen

Thank you again to everyone who participated in this year's challenge.  We look forward to doing this event again next year, as well as adding other performance challenges throughout the year for our members to take advantage of.

OVC Open Performance Challenge: COOKBOOK!

As part of our OVC OPEN Performance Challenge this year, we asked our athletes to submit their favorite healthy recipes. Check out our submissions below and get inspired to get cooking!

salmon pic.jpg

Baked Garlic Butter Salmon

(Submitted By: Wesley Stoner)


1  large salmon fillet (about 3lb.)

Kosher/Sea/Himalayan salt

Freshly ground black pepper

2  lemons, thinly sliced

6 tbsp.  butter, melted

2 tbsp.  honey

3  cloves garlic, minced

1 tsp.  chopped thyme leaves

1 tsp.  dried oregano

Chopped fresh parsley, for garnish


1. Preheat oven to 350°. Line a large rimmed baking sheet with foil and grease with cooking spray. To the center of the foil, lay lemon slices in an even layer.

2. Season both sides of the salmon with salt and pepper and place on top of lemon slices.

3. In a small bowl, whisk together butter, honey, garlic, thyme, and oregano. Pour over salmon then fold up foil surrounding salmon. Bake until the salmon is cooked through, about 25 minutes. Switch the oven to broil, and broil for 2 minutes, or until the butter mixture has thickened. 

4. Garnish with parsley before serving.


Spaghetti Squash Casserole

(Submitted By: Michelle Wolen)


  • 1 small/medium spaghetti squash — about 2 pounds

  • 2 teaspoons extra-virgin olive oil

  • 1 pound 93% lean ground turkey

  • 1 small red onion — diced

  • 1 green bell pepper — cored and diced

  • 1 teaspoon kosher salt

  • 1/2 teaspoon black pepper

  • 1 can — 14.5-ounce diced tomatoes with Italian spices, drained

  • 3 cloves garlic — minced

  • 1 teaspoon Italian seasonings — of choice or a mix of oregano, basil, and thyme

  • 1/2 teaspoon crushed red pepper flakes — reduce to 1/4 teaspoon if sensitive to spice

  • 1 cup freshly grated part-skim mozzarella — or provolone cheese divided

  • Chopped fresh parsley or basil


  1. Preheat oven to 375 degrees F. Slice the squash in half lengthwise and scoop out the seeds. Place in a shallow baking dish, cut-side down, and then pour 1/2 cup water into the dish, around the squash. Bake for 35 to 40 minutes, until the flesh of the squash is easily pierced with a fork. When cool enough to handle, pull the squash strings out of the squash's center with a fork and transfer to a large mixing bowl. The squash strings should look like spaghetti.

  2. Reduce the oven temperature to 350 degrees F. Heat the olive oil in a large, deep skillet over medium high. Add the turkey, onion, bell pepper, salt, and black pepper. Cook, breaking apart the meat, until meat is browned and the vegetables are tender, about 8 minutes. Add the drained tomatoes, garlic, Italian seasoning, and red pepper flakes. Let cook until most of the liquid from the tomatoes has cooked off, about 4 minutes, and then add the reserved squash. Cook and stir until most of the remaining liquid has cooked off, about 1 to 2 minutes more, increasing the heat if needed. Stir in 1/2 cup of the shredded cheese. There may be some liquid remaining in the pan.

  3. Lightly coat a deep 8x8-inch baking dish or 2-quart casserole dish with nonstick spray. With a slotted spoon, scoop the squash mixture into the pan in an even layer, discarding any excess liquid (some in the pan is OK—just not too much). Bake, uncovered, for 20 minutes. Remove from the oven and sprinkle with the remaining 1/2 cup cheese, and then return to the oven and bake until the cheese melts, about 5 to 10 additional minutes. For an extra-golden-brown top, place the casserole under the broiler for a few minutes. Remove from the oven, sprinkle with parsley and/or basil, and let rest 5 minutes. Serve hot.


Chicken Broccoli Casserole (Keto/Paleo)

(Submitted By: Betsy Martin)

Serve this with a salad. 

1 tbls coconut oil

2 c fresh broccoli florets

1/3 c diced onion

1/2 c fresh sliced crimini mushrooms

2 c cooked chicken 

1/2 c chicken bone broth

1/2 c full fat coconut milk

1 egg

1/4 tsp nutmeg

Preheat oven to 350 degrees. Grease an 8 x 8 baking dish with half the coconut oil. 

Steam broccoli until just barely cooked and set aside

In a small skillet,  melt remaining coconut oil and brown the onions, add the mushrooms and saute until cooked and move skillet from the heat. 

Mix the chicken, broccoli, onions and mushrooms and put this mixture into baking dish and season to taste with salt and pepper. 

Whisk together bone broth, coconut milk, egg,  and nutmeg and pour it over contents of baking dish. Make sure mixture is spread evenly. 

Bake for approx 40-45 min. Or until done in middle. 

Let cool 5 min before serving. 


Healthy Tuna Stuffed Avacado

(Submitted By: Luca Magistro)


  • 1 avocado halved and pitted

  • 1 4.5 oz can tuna, drained

  • ¼ cup diced red bell pepper

  • 1 tablespoons minced jalapeno

  • 1/4 cup cilantro leaves roughly chopped

  • 1 tablespoon lime juice

  • salt and pepper to taste


Basalmic Beef Pot Roast

(Submitted By: Johna Fogle)


  • One boneless chuck roast, approximately 3 lbs.

  • 1 Tbsp kosher salt

  • 1 tsp black ground pepper

  • 1 tsp garlic powder

  • 1/4 cup of balsamic vinegar

  • 2 cups water

  • 1/2 cup onion, chopped

  • 1/4 tsp xanthan gum

  • Fresh parsley, chopped to garnish

To make in the Instant Pot:

  1. Cut your chuck roast in half so you have two pieces. Season the roast with the salt, pepper, and garlic powder on all sides. Using the saute feature on the instant pot, brown the roast pieces on both sides.

  2. Add 1/4 cup of balsamic vinegar, 1 cup water, and 1/2 cup onion to the meat. Cover and seal, then using the manual button set the timer for 40 minutes. When the timer runs out, release the pressure by moving the lever to the “venting” setting. Once all the pressure is released, uncover the pot.

  3. Carefully remove the meat from the pan to a large bowl. Break carefully into chunks and remove any large pieces of fat or other refuse.

  4. Use the saute function to bring the remaining liquid to a boil in the pot, and simmer for 10 minutes to reduce.

  5. Whisk in the xanthan gum, then add the meat back to the pan and stir gently.

  6. Turn off the heat and serve hot over cauliflower puree, garnished with lots of fresh chopped parsley.

Teriyaki Chicken and Rice

(Submitted By: Karalea Payne)


•1 pound boneless skinless chicken breasts, cut into bite-sized pieces

•salt and pepper

•1 tablespoon oil

•2 cups broccoli florets

•1 bell pepper sliced into strips

•sesame seeds for garnish, optional

•2 cups cooked brown rice

•For the teriyaki sauce:

•1/4 cup light soy sauce or 2 tablespoons dark soy or coconut aminos

•2 tablespoons honey

•2 tablespoons rice wine vinegar

•1 tablespoon cornstarch

•1 clove garlic peeled and minced

•1/2 teaspoon sesame oil, optional

•1/4 teaspoon ground ginger, optional


  1. Heat a large pan to medium-high heat. Add chicken, season with salt and pepper and cook until no longer pink (2-3 minutes)

  2. Whisk all the ingredients for the teriyaki sauce in a small bowl. Can also use your own pre-packaged sauce if you prefer.

  3. Add the teriyaki sauce to chicken and cook for 4-5 minutes or until sauce is thick.Remove chicken from heat.

  4. Add the broccoli florets and bell pepper to the same pan. Stir fry for 2-3 minutes or until the bell pepper is slightly softened.

  5. Serve over brown rice.

Crockpot Spicy Chicken Soup

(Submitted By: Jess Cox)


*1 medium red onion

*3 – 5 Jalapenos, seeds and ribs removed

*4 cloves garlic

*1/4 cup cilantro, packed

*4 cups (32 oz) salsa verde

*4 cups (32 oz) chicken broth

*1 cup water

*1 1/2 pounds chicken breast

juice of 2 large limes

*2 cans great northern beans, rinsed and drained

For serving:

Sour cream


Tortilla chips



1. Start by mincing the onions, jalapenos, garlic, and cilantro in a food processor.

2. Place all the minced items along with salsa verde, chicken broth, water, and chicken breasts in a slow cooker.

3. Allow the chicken to cook on the high setting for 4 hours or the low setting for 7-8 hours.

4. In the last 45 minutes of cooking, remove the chicken breast from the crockpot and shred using 2 forks. Add the lime juice along with the cannelloni beans.

5. Add the chicken back into the slow cooker when 10 minutes remain.

6. Season soup to taste with salt and pepper.

7. Serve with sour cream, tortilla chips, additional limes, cheese and fresh cilantro.



 Baked Lemon Dill Salmon w/Salad

(Submitted By: Betsy Martin) 

2 lbs salmon fillets

1/4 c butter melted

1 tbls dried dill weed

1/4 tsp garlic powder

Salt/pepper to taste

Preheat oven to 350 degrees.

Place salmon in a shallow baking dish. Lightly sprinkle w/ salt and pepper. Mix lemon and melted butter and drizzle over the salmon.

Mix the dill and garlic powder and sprinkle over the salmon. Use as much or little as you prefer. Bake 20-25 min or until the fish flakes.

Salad: spinach, spring mix, red, yellow, and orange peppers, sugar snap peas, mushrooms, carrots, red cabbage, purple onion, blackberries, blueberries, strawberries, craisins, and pepitas.

This is a simple recipe for baking salmon. I prefer to grill it and use a Potlatch Seasoning from William Sonoma.  (If anyone wants to try it, let me know!)

Oven Baked Fish and Vegetables

(Submitted By: Stacey Brown-Brocklehurst)

I put frozen white fish filets into an oven safe pan lined with foil. Add my favorite veggies-for me usually carrots, a few red potatoes cut in small pieces, celery, squash, and broccoli add some old bay seasoning, pepper and fresh squeezed lemon juice. Just bake at 350 until fish is flakey depending of size and type of fish 30-45 minutes. 

I have used the following types of fish.




-even salmon

Super Easy Crock Pot Roast

(Submitted By: Michelle Teppo)


1 chuck roast, 2-3lbs

2 cups beef broth

Water (enough to cover)

3 cups Baby Carrots

3 cups fingerling potatoes

Garlic, Salt & pepper to taste


Place roast, beef broth, and enough water to cover the roast in a crockpot. Cook on low for 6 hours.

Add in carrots and fingerling potatoes, cook 1-2 hours more on low.

Slow Cooker Steel Cut Oats with Apple and Cranberries

 (Submitted By: Nikki Snyder)

Chicken Burrito Bowl

(Submitted By: April Panas)

Grilled chicken

1/2 cup black beans

1/2 cup fiesta corn

1 cup brown rice

5 cherry tomatoes

1/2 avocado

**Either eat in a bowl or use a spinach wrap as a burrito



(Submitted By: Kurt Clifford)

1  whole honey graham crackers

1  tablespoon  light  whipped cream

Break graham crackers in half.

Place on one half of the cracker a tbsp of whipped cream and top with another cracker.

Press lightly. place in freezer until ready to be eaten.

Make as many as you like as they are so good and are only 1 point.


Balsamic Onion Burgers

(Submitted By: Mike Kasper)

20-Minute Roasted Tomato Pasta

(Submitted By: Russell Dunkin)


PIG's Egg Cups

(Submitted By: Joe Aston)

While there is ham in this recipe, the name is prefixed with "PIG", the nickname of our cat, when we build recipes in LoseIt to make them easier to locate.

These are a great, quick, pre or post workout meal, that is quick to reheat when you really need them.

PREHEAT OVEN: 350 degrees


12 thin slices of ham (we use Hormel Natural Choice Honey Deli Ham)

6 thin slices of cheese, quartered (we use Sargento reduced fat sliced pepper jack)

12 eggs coconut or olive oil (we typically use coconut oil)


1. Lightly crease each cup of a muffin pan with the oil of your choice

2. Place a piece of ham in each cup, forming a shell

3. Arrange two cheese quarters (= half of a slice) in each shell

4. Break one egg into each cup

Bake, uncovered, for 20-25 minutes

YIELD: 12 egg cups

NUTRITIONAL INFO PER EGG: Based on ingredients above, with pepper jack cheese TOTAL FAT: 4.9g Saturated Fat: 2.2g CHOLESTEROL: 117.5mg SODIUM 235.7mg TOTAL CARBS: .8g Fiber: 0.0g Sugars: 0.8g PROTEIN: 8.5g


Quinoa con Pollo with Peas and Green Olives

(Submitted By: Mallory Kasper)

Simple Turkey Chili

(Submitted By: Brendan Leary)

12 ounces of ground turkey

1 cup chopped onion (1 large)

½ cup chopped green pepper

2 gloves garlic, minced

1   15-ounce can dark red kidney beans, rinsed and drained

1   14 ½  – ounce can diced tomatoes, undrained

1   8-ounce can tomato sauce

2 to 3 teaspoons chili powder

½ teaspoon dried basil, crushed

In a large pot cook ground turkey, onion, green pepper, and garlic until turkey is brown and onion is tender; drain fat.  Stir in kidney beans, undrained tomatoes, tomato sauce, chili powder, basil and ¼ teaspoon black pepper. Bring to boiling; reduce heat.  Simmer, covered, for 20 minutes. Makes about 5 cups or 4 servings.

Bon Appetit!

No-Bean Chili

(Submitted By: Jason Reynolds)


Chocolate Coffee Banana Donuts

(Submitted By: Paul Krieger)

OVC "OPEN" Performance Challenge Returns in 2019!

As we begin to gear up for the 2019 CrossFit Games Open we are excited to announce the return of our OVC "OPEN" Performance Challenge!

This team based challenge will be scored with points being awarded on the basis of nutrition, attendance, performance, and Open participation.  

  • 3 WOD's will be tested during Week 1 and then performed again near the end of this year's Open to compare performance improvement.

  • Nutrition and body composition will be measured by utilizing 5 Star Nutrition's InBody Machine.

Points will be awarded to each athlete per team based on the following:

-  1 point per pound weight loss

-  1 point per percentage body fat loss

-  1 point per class attended during challenge

-  2 points per rep improvement on tested WOD's

-  5 points per successfully completed and submitted Open WOD

-  10 points per CrossFit Open Registration

-  10 points per CrossFit Judges Course Participation

-  Weekly "BONUS" Point Opportunities Announced

A cash prize will be awarded to the winning team, with additional prizes awarded for top performers and weekly throughout the Open.  

The best news of all is that this challenge will be completely FREE!

More details will be announced as we get closer to the start but for now please sign-up at the box or via the link below and commit to starting your year off on the right foot.