6/3 Foodie Friday

Coach James teaching Caleb, Rich, Nathan and Shannon fast elbows in the clean. 
Today's Foodie Friday guest blogger is Chef HK, also known as Heather Kahler. "WHAT DO PIRATES AND CONSTITUTIONALISTS HAVE IN COMMON? RUM!
Caribbean food is known for its sun-soaked, spicy flavor profile.  To avoid spice overload and help you eat more, wash it down with a refreshing rum punch!
Rum punch has a rich history, not only in the rowdy, pirate infested seas, but in Colonial American.  Lack of refrigeration led to quick fruit spoilage.  Even beer spoiled quickly! So early Americans saved their fruit, and prepared for their next social gathering by mixing rum into the fruit.  This activity not only saved the fruit, but stretched the rum out, making the parties last longer!  Seems necessary, since early Americans could apparently drink with the best of them:  According to one account, a post-Constitution-signing party devoured 14 large punch bowls amount 55 partiers!
Many rum punch recipes are made with fruit juice, mixed with sugary syrups.  At the next Sprouts dinner, we’re going back to the basics: smashed ripe fruit and rum.  Maybe we’ll stretch it with some coconut water or soda water so we can sip all evening without becoming surly pirates or tipsy constitutionalists.
By leaving in the whole fruit, we’ll have the benefit of the fiber, and will ingest the “whole food,” not just the juice.  There is a study, released by the BBC, showing that putting fruit in alcohol ramps up the antioxidant release of the fruit.  Of course the health benefits of this could be offset by the consumption of alcohol, but if you’re going to drink, might as well have some health benefit, even if it’s wobbly.
Cheers!  See you around the dinner table!"

Chef HK is the proprietress of Sprouts Dinner Club, a social cooking club dedicated to teaching the art and skill of Paleo cooking. Join Chef HK at her next dinner club. Go here for more details. 

Today's workout is focused on developing our squat clean. We are doing a barbell complex of a clean pull which develops a fast and close bar path combined with a squat clean which develops speed and explosiveness. After you've amazed yourself with your new found ability to (finally?) get under the bar, you'll be attempting a new 250m row PR. You have 5 attempts to PR. Good luck! 

Today's Workout 
5 x (1 clean pull + 1 squat clean)
Increase weight each set.
Cash out: 5 attempts to find max effort 250m row. Rest as needed between efforts, score is fastest time.