Warm-up: 2 Rounds – 500m Row, 20 OWLs (25/10lbs), 15 Hang Muscle Snatches (45/25lbs), 8 OHS (45/25lbs)
MetCon – 3 Rounds for Time:
5 Deadlifts (80% of 5RM)
Finisher: Max set of toes to bar (don’t you come off that bar!!!)
Hi, I’m Lee. I don’t know if you know me, but I’m a pretty big deal. I joined CrossFit Ktown at the end of January this year. It was one of the best decisions of my life. CrossFit Ktown is amazing because of its wonderful community and its killer workouts. But you already knew that.
Let me drop some knowledge on you- Paleo is where it is at. Seriously, you need to participate in the Paleo challenge. Doing the challenge this spring was again one of the best things I’ve ever done for myself. Eating Paleo made me feel good, perform better, and look better.
See, when you eat Paleo foods you train your body to get energy from fats instead of carbohydrates. This is awesome because carbohydrates spike your insulin levels and make you more dependent on carbohydrates in the future. Insulin is also associated with all kinds of unfortunate health problems.
SO, you should do your body a favor and participate in the challenge. Not only was it a great way to lose weight, it changed the way I think about food. I may not have been entirely Paleo since the spring challenge, but it has definitely improved my eating habits across the board. Help yourself feel, perform, and look better whilst everyone is getting fat this Holiday season.
Whether you’re going to participate in the challenge or not, you can still try some awesome Paleo meals. My friend and I made some Paleo cookbooks that we’d be happy to share! Just let one of the coaches know so I can know how many to print and bring to the gym!
To get you started off right, here is one of my favorite recipes-
(I substitute mashed cauliflower with mashed sweet potatoes. This is a great fall dinner!)
Paleo Shepherd’s Pie-
My attempt! Be advised, you might want to have two pie pans ready- it’ll yield two pies!
1 head cauliflower (or 3-4 large sweet potatoes)
- 2 tablespoons butter
- 1-3 tablespoons cream (optional)
- salt & pepper taste
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 1 cup frozen organic peas & carrots, thawed
- 3/4 cup frozen organic green beans, thawed
- 1 pound ground grass-fed beef or bison
- 1 tablespoon coconut flour or almond flour
- 3/4 cup beef stock or broth
- 1 tablespoon chopped fresh thyme or 1 teaspoon dried
- 1 tablespoon chopped fresh rosemary or 1 teaspoon dried
- 2 tablespoons butter
- Preheat the oven to 400 degrees
- Break the cauliflower into chunky pieces and steam until just tender.
Put in the food processor with 2 tablespoons of butter and process until smooth. Add salt and pepper to taste.
2. Boil, peel, and mash sweet potatoes.
- Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots and green beans and cook another five minutes.
- Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-inch pie pan. Spread the cauliflower over the top.
- Scatter 2 tablespoons of butter cut into small pieces on top of the cauliflower. Bake 30-35 minutes.
Thanks to Mark’s Daily Apple for the recipe!