Warm-up: 2 Rounds – 20 Dislocates, 10 OHS, 10 Side Dislocates, 10 Front Squats (all w/ PVC), 2 Min. Double Unders
Press: 10×2 @60% of 1RM (speed press on the minute)
Power Snatch: 10 min to get HEAVY
MetCon – Laser Cats:
12 Tuck Jumps
10 Walking Lunges
8 1-arm KB Snatches each arm (50/35lbs)
I have a couple of announcements and then a guest blog post!
1) Paleo Challenge begins Monday, May 2nd. Lectures tomorrow are at 10AM and 6:30PM (No 6:30PM class tomorrow, obvi.)
B) Dogwood Mile is tomorrow. We have a bunch of Ktowners doing it, and we would like you all to sport a CrossFit Ktown shirt. Most people have the original and/or the newest “Fellowship of Shared Suffering.” Most people will be sporting one of those two, but feel free to wear any Ktown shirt you want!
III) All lists need a 3rd point.
Now let me introduce Kate Brosnan. Actually, so as not to be redundant, I will let her first paragraph actually introduce her.
Hellooooo fellow CrossFitters! For those of you who donʼt know me, Iʼm Kate. Iʼm a fixture at the 6 am class, so if you elect to work out at a less mind-numbingly early hour, you may not know me. You should really try 6 am sometime, though… weʼre pretty badass. Iʼm the other (blonde, less hairy) member of Team Brosnan, which I co-chair with my fabulous husband, Jim (the darker, hairier one).
Some of you might know us as the Food Hound and the Booze Hound, and I love it! I write a food blog called “The Food Hound” thatʼs all about living life eating fabulous food. But for the next 10 weeks, itʼs going to have a distinctive Paleo flavor. This is where the story begins…
Let me give you a little background about me. Iʼm originally from Pennsylvania- the Keystone State, if youʼre ever on Jeopardy. I studied Nutritional Science at Penn State, and Iʼve been practicing as a Registered Dietitian for six years.
Ahhhh!! Run for your lives!!! A dietitian?? Theyʼre the anti-Paleo! They push the high- carb, low-fat garbage! They hate steak! They eat salad without dressing and like it! How did she get into CrossFit? Note to self, must wear garlic and bring a wooden stake to the 6 am class!
Donʼt worry, Iʼm not that kind of dietitian, promise! Hereʼs the scoop- I work with the more medical side of nutrition. I design tube feeding and IV nutrition regimens for people who are unable to take food by mouth or use their gut at all. Electrolytes excite me, and trauma fascinates me. Blood and guts- bring it on! Unfortunately, I do have to spend a large chunk of my time educating the most non-compliant of patients on their diet. They consider Cracker Barrel MacʼnʼCheese a vegetable. Awesome.
I got into nutrition simply because I love food. I mean, I REALLY love food. That wasnʼt always the case, though. I was a total child of the Snackwell craze of the 90s. Everything had to be fat free. Twizzlers were fine because they were fat free. So was Cool Whip (gag). You get the picture- you lived through it, too. Then my family moved to Brussels, Belgium, for four years. There was butter. Pate. Creme fraiche. Baguette. You know what there wasnʼt? Super sizes and buffet dinners. It all made sense: rich food, small portions, no couch potato behavior = incredibly happy, quality life.
Too bad the U.S. hasnʼt caught up yet. Unfortunately I didnʼt realize this till I was mostly through college. I wanted to be a dietitian to have a job in food, and instead, I have a job telling people what NOT to eat 24/7. Not fun for someone who loves food.
Especially because current practice is to encourage low-fat, high-carb diets for weight loss… and I donʼt eat that way.
How do I eat? I subscribe to the “No Crap Diet.” I make everything from scratch and eat minimal processed food. I donʼt do “light.” Why? The real thing tastes better! Why would I spend time and calories on a lightened cheesecake, when the full-fat variety is that much better? I make it my goal in life to eat only fabulous, delicious things.
This was the drive behind starting my blog. I wanted an escape from the endless struggle of educating the largely uninterested public on how to eat well. I wanted to be part of a forum where food love is the norm, perfecting a roast chicken is a life goal, and Nutella shows up in dreams on a regular basis.
OK, so Iʼm a dietitian who loves to eat all the foods the American Dietetic Association says you shouldnʼt. How does this relate to the Paleo Challenge?
When I started CrossFit, I was Paleoʼs BIGGEST critic. I thought it was stupid. I thought it was just another low-carb diet in different wrapping paper. I mean, anyone who tells you whole grains arenʼt good for you is an idoit, right?
Well, it turns out thereʼs a lot of new research out there pointing toward major concepts that the Paleo diet supports. Maybe fat isnʼt the whipping boy itʼs always been, maybe sugar is responsible for our surging obesity epidemic, maybe not all saturated fats are bad for you… these are some of the topics being studied right now, and itʼs exciting! As a student of the low-fat diet era, it took a little time for me to come around, but now Iʼm on board with a lot of what the Palo diet preaches. And I love steak! So itʼs perfect!
Over the past few months, Iʼve made a commitment to eating fewer refined starches, and I feel great. So does the Booze Hound and letʼs face it, heʼs eating what Iʼm cookinʼ :) Iʼm just generally more judicious– Iʼll go bunless with a burger in favor of something Iʼll REALLY enjoy, like homemade ice cream or pancakes on a Sunday morning.
Doing the Paleo Challenge is going to be just that… a challenge. But I want to do it for a few reasons. First, Iʼm competitive :) Second, I have TONS of recipes that are Paleo- friendly, and I want to make and share them. Third, itʼs such an integral part of CrossFit, which is now an integral part of our lives.
My goal is to take Paleo meals to the next level. Maybe youʼre ok with eating scrambled eggs every morning for the rest of your life, but Iʼm not! I need variety! And if we invite the Slocums over for a BBQ, I donʼt want plain burgers and salad. Iʼm thinking Middle Eastern-spiced burgers with cucumber-mint relish. Boom.
So letʼs do this. Cave-hound style ;)
P.S. – Here are the links we discussed tonight in the Paleo lecture:
www.archevore.com (formerly PANU)