Our 46th "Student Athlete of the Week" award goes to Olivia! She is an accomplished athlete at the Circus Center, here in San Francisco. Her predominant form of training is Chinese acrobatics, an ancient art form that teaches focus, integration, flexibility, alignment, strength and control. CrossFit has added to Olivia's strength and conditioning a ton over the last year, allowing her to get more out of everything she does outside the gym as well! You go girl...!



Check out this impressive one-arm handstand! Anybody else want to give it a shot?

Workout of the Day
For time:
Run 800m
Three rounds-
10 Overhead Squats (#135/95)
15 Box Jumps ("20)
20 Kettlebell Swings (1.5 pood)
Run 800m

"Progress comes from the intelligent use of experience."-Elbert Hubbard

Day one of the LALANNE FITNESS Affiliate Cup TRY-OUTS was a serious battle! "Rowing Grace"(see below), a workout taken from the Hells Half Acre Regional Qualifier, made for a humbling experience to say the least. Kelly, Molly, Jenny, Isaac, Justin, Jeff, Sean, Julian, Jake, Alex, Mark, Tony, Scott, Gerard and myself stepped up to the plate to get it on! A slide-show of both days (Friday & Saturday will be posted Monday)



Gerard finished strong and got plenty of support! Photo by Bong.

Workout of the Day
"ROWING GRACE"
Three rounds for time:
Row 500m
10 Squat Clean & Jerk (#155/105)

"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees."-Mark Rippetoe

Who's next to make it into the BAR MUSCLE-UP CLUB?



Workout of the Day
"BETTY"
Five rounds for time:
12 Push Press (#135/95)
20 Box Jump ("20)

"Great effort springs naturally from a great attitude."-Pat Riley

Congratulation's to all of our students that have implemented the Paleo Diet. After a recent Nutrition Seminar at LALANNE FITNESS, I issued a Paleo Challenge to see who'd be willing and able to put it into action! Kanishk has been one of the most successful students we have, reporting results which include "leaning out", improved performance and weight loss. He has shared his experience with us HERE (Thank you Kanishk) ... If you would like to learn more about "The World's Healthiest Diet", see our Paleo Diet resource page!



Our good friend Alwyn is back! From the looks of it (see photo) he hasn't lost much strength. You were missed by the entire community and it is great to see you making it happen once again!

Workout of the Day
Back Squat
3, 3, 3, 3, 3
-rest
As many rounds as possible in 12 minutes of:
5 Burpees
10 Sumo-Deadlift High-Pull (#75/55)

"Failure is not fatal, but failure to change might be." -John Wooden

One of many CrossFit OUTDOOR WORKOUTS held at various locations throughout San Francisco!



Workout of the Day
"Northeast Regional Qualifier"
10, 9, 8, 7, 6, 5, 4, 3, 2,1 rep rounds for time of:
Power Clean (#155/105)
Pull-Up (Chest to Bar)
KB Swing (1.5p/1)

"I always believe in going hard at everything, whether it is Latin or mathematics, boxing or football, but at the same time I want to keep the sense of proportion. It is never worth while to absolutely exhaust one's self or to take big chances unless for an adequate object. I want you to keep in training the faculties which would make you, if the need arose, able to put your last ounce of pluck and strength into a contest. But I do not want you to squander these qualities." -Theodore Roosevelt

Training for strongman involves building overall strength in the gym, and training with competition implements to gain familiarity. In the gym it is necessary to train the entire body for strength, especially with variants of the squat, deadlift, and overhead press. Also important is explosive power, developed by weightlifting-style lifts, and cardiovascular conditioning. Grip strength must also be developed. Some athletes practice grip for 3 hours a day. Like any sport, it is necessary to train using the equipment one encounters in the sport. In the case of strongman, these include logs, tires, yokes, farmer's walk (see photo below) implements, etc; building strength in the gym is insufficient without experience with implements.-Wiki



Kelly, Maneesh, John and Johnny take a farmers-walk down Howard Street!

Reached any CrossFit goals lately...? Maybe you have an injury that is no longer a limitation? Here's an update on David's progress:

"Things have been feeling a lot looser up there for a few weeks now. I've been able to do dead hangs with little or no joint pain since around the beginning of the month. This weekend, I noticed I could get my arms a little bit back of my shoulders when I stretched. That felt great. Then this morning, when Jenny posted kipping practice, I got up there and found I could perform the kipping motion (with bad form I'm sure, but without pain). So I though what the hell and tried to do a kipping pull-up. My head went up over the bar! Damn, that felt great!!! I couldn't string together two, but later I went up for a second try and was able to get another one. I couldn't stop smiling for the rest of the time I was working out. I have struggled with pull-ups since day 1 at LLF - boy does it feel great to finally get one!" -Daivd

Workout of the Day
"TOMMY V"
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on February 13.
For time:
21 thrusters, 115 lbs
12 rope ascents, 15’
15 thrusters, 115 lbs
9 rope ascents, 15’
9 thrusters, 115 lbs
6 rope ascents, 15’

"There is no such thing as “firming and toning.” There is only stronger and weaker." -Rippetoe