{Sweating Dirty}: Messed-Up Version of The Bear.

by Katelyn Block on July 26, 2012 · 41 comments

What I’ve learned: The 30-45 minutes post-workout is NOT the time to eat veggies. Or drink green juice. Get that protein. Don’t be lazy.

Another thing I’ve learned: Sitting in your sweaty clothes for an hour after you’re done working out is gross. Like really gross. And cold. This is the epitome of sweating dirty. Just shower, people. I should take my own advice.

Today I got my ass kicked. Not the first time, and definitely not the last. This makes me feel awesome. We did a birthday workout for Dave, one of the Brahs at our box, and he decided to give us a really sadistic and messed up version of The Bear. For you CrossFitters, I can see you cringing right now. It’s okay. We’ll get through it together. It was a ladder of sorts starting with dead lifts, hang cleans, push presses, front squats, push presses again, back squats, and hang cleans… again. Up and down, 1 rep up to 33. It looked a little bit like this:

I made it through 24 reps of the 26th set. Holy crap. I ALMOST made it, and it took a lot of grunting.

Today I got a question about whether I’ve been eating Paleo since starting CrossFit. The mostly-true answer is yes. The actually-true answer is 90% of the time. The other 10% consist of my protein powder, which is vegan and pea // brown rice based, as well as froyo. Which I haven’t had in a whole three weeks. BIG DEAL, PEOPLE.

One small step for Katelyn, one giant leap for jacking up my muscles.

We’ll go more in-depth about my everyday (and every-second-of-the-day) eats another time. Until then, you can satisfy your paleo food cravings with my post from earlier today on snacks. Snacks on snacks on snacks.

Do you eat Paleo?
What do you eat/drink immediately after working out?
Do you like to grunt? 

P.S. Check out my guest post over at Janetha’s! She rocks and so do my three tips. Take my advice and go eat some chocolate. Right now.

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{ 40 comments… read them below or add one }

Bethany @ The OC Fit Girl July 26, 2012 at 9:28 PM

Yay for eating clean and sweating dirty! you go girl. I have yet to try crossfit…it looks sooo intense!


Chris Donnelly July 26, 2012 at 9:35 PM

I do Paleo in 30 day chunks because i don’t like rules… but i shift to zone when off paleo.

It’s been shown that Protein consumption immediately following your workout is best for absorption. So usually take it then.

If your NOT grunting while lifting heavy weight (relative to you) then your not working out! It’s too easy! YES! i grunt! haha


Katelyn Block July 28, 2012 at 6:12 PM

Rules are dumb.


Kaila @healthyhelperblog! July 26, 2012 at 10:05 PM

Not a fan of the whole Paleo thang. After reading The China Study and my own personal love of whole grains…I wouldn’t want to cut them out. I think cutting how whole food groups in general is not the greatest…eating a little bit from each of the food groups is what works for me…moderation is key.


Katelyn Block July 28, 2012 at 6:13 PM

And that’s totally fine! To each their own. I personally eat a mix of a bunch of different “diets”. It’s whatever works for YOU.


Kat July 26, 2012 at 10:29 PM

So I just found your blog, and I’m sitting here reading some of your blog posts in my sweaty workout clothes freezing to death while eating my Paleo meal of carnitas with peppers and sauteed kale because I’m still soaked from my 7pm Crossfit class. Basically, you just read my mind IN SO MANY WAYS. I won’t hold it against you that you go to Syracuse (I’m a Georgetown student). Bottom line, love your blog and love that you’re a college student girl who Crossfits (obviously I can relate!)!!


Katelyn Block July 26, 2012 at 11:06 PM



Kat July 27, 2012 at 3:45 PM

But actually… I have a real twin, so that’s awkward. BUT you are most definitely my twin in the Crossfit/Paleo way! And also the fact that you eat totally Paleo but still eat protein powder and froyo! That’s literally exactly what I do! Freaky. Anyways, totally will be following along from now on, and your #eatcleansweatdirty hashtag is utter GENIUS.


Katelyn Block July 28, 2012 at 2:24 PM

;) thanks girl.


Melissa July 26, 2012 at 11:28 PM

I am on a MAJOR smoothie kick lately!!! My favorite is:

-Maca Powder
-Vanilla protein powder
-greek yogurt



Katelyn Block July 26, 2012 at 11:35 PM

LOVE maca! It’s a great substitute for coffee if you use a heapinggg tablespoon.


[email protected] July 27, 2012 at 12:08 AM

I’ve been doing lots of cooling smoothies in the AM this summer!

Yes…tell em girlfriend! Protein post workout is right!!!

I don’t eat “Paleo” but recently went grain-free, and now introducing more meats back in, organic, occasionally so my diet doesn’t get too restrictive! Grain-free has eliminated my sugar cravings, so I am sticking with it for a little. I may do some on occasion, no big deal. Whatever makes me feel good!


Katelyn Block July 28, 2012 at 6:14 PM

Loving going grain-free. My stomach is really happy.


Ashley @ AlmostVegGirlie July 27, 2012 at 12:17 AM

I am definitely not paleo and I honestly think different things work for different people. Veganism works for me because meat and dairy just gross me out and I feel so much more vibrant eating things like beans, edamame and quinoa, which all kinda go against paleo. I’d rather eat the healthy stuff I love which happen to be vegan than try to fit in with the food trends, you know? But that’s just me!


Katelyn Block July 27, 2012 at 12:30 AM

And you know what girl, that’s totally fine! Eat what you want to eat. YOU DO YOU. <3


Alex Bridgeforth (@alexbridgeforth) July 27, 2012 at 1:39 AM

Do you eat Paleo? —– No, I eat entirely plant based, even when I’m doing Crossfit

What do you eat/drink immediately after working out? —– My Plant Fusion Protein Powder mixed with Hammer Heed for some healthy carbs

Do you like to grunt? ——- It depends on the lift


Angela @ Happy Fit Mama July 27, 2012 at 5:00 AM

Paleo is good but not for me. There’s too much that I’d have to give up since I mostly eat plant based food.

I’m getting better about refueling immediately post workout. Usually I’m in a hurry so I shower first, followed by eat and then stretch. Very bad!


Katie @wishandwhimsy July 27, 2012 at 7:17 AM

Since I workout during most of my lunch hour, I make sure that my lunch is protein packed. Tuna or salmon “salads” made with greek yogurt, etc.


Brittany July 27, 2012 at 7:38 AM

I agree with the sitting in sweaty clothes thing. It’s gross. It’s more than that, actually. I can’t sit down until I am showered and clean. ;) As for the Paleo thing, I do not eat Paleo as I am a big lover of oatmeal. And peanut butter. :/ But I am planning on doing a Paleo challenge where I eat that way for a week and monitor how I feel and how easy it is to stick to the foods! I drink a protein shake made up of whey and a banana immediately post workout. :)


Katelyn Block July 28, 2012 at 6:16 PM

It’s always a great idea to try something out for a short time! Experimentation is fun.


Kierston July 27, 2012 at 7:53 AM

I make faces more than I ‘grunt’! lol

I learned NOT to eat broccoli before a workout the hard way ;) #itwasntme


Danielle @ Clean Food Creative Fitness July 27, 2012 at 7:54 AM

That workout looks brutal but I think I would actually love it :) I love any kind of barbell workout! I love that you are trying out Paleo too! I am on and off Paleo and right now in an off phase but have been thinking about going back to it for a while now! Just a question but any reason why you don’t use whey protein post workout? I found that when I switched back to whey from rice/plant based proteins post workout it made a big difference in my strength gains. I still will use Vega at night or when I want protein and it’s not after a workout. Just a thought! I can’t stomach a lot before a workout either, I usually stick to something small like a hard boiled egg, a couple slices of turkey, or a piece of fruit…plus aminos before my WOD’s!


Katelyn Block July 28, 2012 at 6:22 PM

I’m really not a dairy kind of girl. I’d be totally down for egg white protein, but whey…. no way. (punny)


Mindy @Road Runner Girl July 27, 2012 at 8:56 AM

That workout looks HARD!!! I want to try crossfit but seeing all these intense workouts scares me lol! I like to drink chocolate milk after a workout but recently I’ve been looking into protein shakes.


Kat July 27, 2012 at 9:40 AM

Hello sweat pink sis!
First, I totally do the sit in my own sweat thing. I try not to, but sometimes I get caught up in the post workout smoothie making and leg icing that it takes a bit for me to hit the showers. Gross, but it happens!
Second, I dont think I could ever do paleo, simply because I love my bread and I adore my cheese. Like really. A lot. But I do give major props to whoever does it!


Katelyn Block July 29, 2012 at 10:57 AM

Oh hey girl! ;) Um, same. It’s such a bad habit. But true story, on my “cheat” days (hate that word but whatever), I eat sooo much bread and cheese. The rest of the week I eat as strictly as possible.


Jamie @ getalivingsense July 27, 2012 at 9:58 AM

Well what awesome person asked you if you’re eating paleo?! ;) Yesss, I do eat Paleo, as of the past few weeks. Haven’t “cheated” at all, and haven’t really had cravings either. It’s amazingggg. I think sticking with it is much easier because I have a great reason behind why I’m doing it. (To be badass at crossfit, not to be skinny!)


Katelyn Block July 29, 2012 at 4:22 PM

It’s true! And hehe. You did.


Rebecca @ Miss Magnolia Munches & Moves July 27, 2012 at 10:31 AM

I love Bear Complex! I was just thinking the other day what my “ultimate” WOD would be (and coincidentally, what I will request on my birthday) and was considereing bear complex. But holy batman, that’s not a “messed up version” it’s a totally crazy bear complex on steroids! Congrats on tackling another brutal WOD!


Katelyn Block July 29, 2012 at 4:29 PM

RIGHT? We almost cried. 5 burpee penalty on-the-spot for complaining, 10 burpees for wishing ill-will on Dave. Haha.


This Fit Chick July 27, 2012 at 12:03 PM

I eat a paleo-esque diet! not 100% but most of the time and I feel and look my best :) Love the workout layout- such a cute format and way to put it together :)


Katelyn Block July 29, 2012 at 4:31 PM

Thank you! PhotoShop reppin.


Amanda @ Run Principessa July 27, 2012 at 12:13 PM

That workout looks intense even written in bright colors. I’ve never tried Crossfit and I really am missing out here.


Katelyn Block July 29, 2012 at 4:33 PM

You must. try it.


Lisa July 27, 2012 at 9:01 PM

That workout looks TOUGH. Love it!
Nope, don’t eat paleo. I love my oat bran and greek yogurt too much to give up:)
I think whatever works for you is awesome though, might as well try mixing it up to see if that’s the best diet for you.


Katelyn Block July 29, 2012 at 4:36 PM

It’s true! Mixing it up is important.


christy July 28, 2012 at 12:13 AM

I tried paleo to a certain extent, but I don’t think it really works for me. You should read Paleo for Athletes. It’s a great book.


Katelyn Block July 28, 2012 at 2:02 PM

I’m about to order it! I’ve heard so many good things.


Ariel July 28, 2012 at 9:13 AM

Love the B-day WOD! What was the RX weight for women? Just curious so I might be able to try it!


Katelyn Block July 29, 2012 at 4:37 PM

Sorry didn’t see this until now! But you got the RX weight :) 45!


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