"What a great day for an outdoor challenge! Couldn't ask for better weather! Thanks Scott for pushing me through those sets. It was a little embarrassing failing and falling on my ass a couple of times, but I'm happy with my time and I think I can find some ways to improve within 8 weeks. 1) I need to get after the jogging after the squats and 2) I need to practice with heavier weight. All in all it was a great effort by everyone out there today! Now lets see what 8 weeks can do for us!" -Preston



Good Luck to the NANCY challenge participants. Get after it again @ KEZAR in exactly 8 WEEKS!!!

Does the KETOGENIC diet really work?
In summary, ketogenic diets can be an effective means of weight control and fat reduction. The diets allow for foods not normally considered "diet food," but require strict adherence to food choices to avoid any significant carbohydrate sources. Attention still must be paid to keep daily calories at or below maintenance levels. The initial weight loss is quick, but is typically due to water loss. However, the weight loss can continue and many people report losing two or more pounds per week.-The Ketogenic Diet: Maximum Fat Burning

The Ketogenic Diet by Lyle McDonald



Workout of the Day
Thruster 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 rep max

"I was introduced to the Paleo Diet concept in about 1987 when I read Dr. Boyd Eaton’s seminal New England Journal of Medicine paper, Paleolithic Nutrition. A number of years later, I gave Dr. Eaton a call and invited him to speak at Colorado State University. We hit it off after our meeting, began writing together, and the rest can be found in the scientific literature."-Dr. Loren Cordain

PALEO RECIPE
"Smoked Turkey"
12 servings
1 (12 pound) whole turkey
2 tablespoons chopped fresh sage
2 tablespoons ground black pepper
2 tablespoons celery seeds
2 tablespoons chopped fresh basil
Couple of sprigs of rosemary, chopped
1-1/2 tablespoons olive oil
1/2 pound mesquite wood chips

Preheat grill for high heat. If you are using a charcoal grill, use about twice the normal amount of charcoal. Soak wood chips in a pan of water, and set next to the grill. Remove neck and giblets from turkey. Rinse the bird, remove any fat deposits and pat dry. Place in a large disposable roasting pan. In a medium bowl, mix together sage, ground black pepper, celery salt, basil, rosemary and olive oil. Pour mixture evenly over the turkey. Turn the turkey breast side down in the pan, and tent loosely with aluminum foil. Place the roasting pan on the preheated grill. Throw a handful of the wood chips onto the coals. Close the lid, and cook for 1 hour. Throw 2 more handfuls of soaked wood chips on the fire. Close the lid of the grill, and continue cooking 1-1/2 to 2 hours, or until the internal temperature of turkey reaches 180 degrees F in the thickest part of the thigh. Uncover turkey and carefully turn it breast side up in the roasting pan. Baste with juices. Leave the turkey uncovered, and cook 15 minutes. Roasted Turkey Directions: Preheat oven to 325 degrees F. In a small bowl, mix the sage, ground black pepper, celery seeds, basil, rosemary and olive oil. Set aside. Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin. Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat. Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of the bird reaches 180 degrees F.

What a turn-out with just over 50 students that showed-up to MAKE IT HAPPEN @ KEZAR STADIUM!!! The current 8-week "CHALLENGE" is NANCY-Five rounds for time: Run 400m, 15 Overhead Squats! Categories(Men/Women) = Beginner-(35/25 lbs.) Intermediate-(65/45 lbs.) Advanced-(95/65 lbs.)
Who will win "most improved" and "fastest" time for men and women when we return to race for the CASH PRIZES on August 22nd? 3, 2, 1, go!

VIEW the prelims SLIDESHOW at KEZAR... If only the 49ers had trained with CF back in the 60's here!



Aquatic Park SWIM WOD makes the main site!

Workout of the Day
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads!

"Do more than dream: work." -William Arthur Ward

PALEO RECIPE
"Tangy Lobster"
4 servings
2 cups lobster meat
1 tablespoon lemon juice
1 teaspoon dry mustard
1 tablespoon olive oil
1 teaspoon Worcestershire sauce
1/2 teaspoon seasonings, to taste
Pepper, to taste

Place all ingredients, except lobster, in the top part of a double boiler. Melt over hot water and stir to blend well. Cut lobster into small pieces. Add to the mixture and cook for 6 minutes. Serve warm with lemon wedges.

A well deserving "Student Athlete of the Week" award goes to SCOTT, (aka) Big Papa! This man has made a comittment to lose weight and reach his CrossFit goals... and he's sticking too it! You can be sure about even more progress in the near future now that NUTRITION has been taken into account. GREAT WORK... Keep rockin' the "brickhouse" SCOTT!!!



Scott @ KEZAR gets DEEP on the Ovehead Squats!

Workout of the Day
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

"Nothing is an obstacle unless you say it is." -Wally Amos

PALEO RECIPE
"Savory Crab Stuffed Mushrooms"
4 servings
14 fresh mushrooms
2 tablespoons minced green onions
1 teaspoon lemon juice
1 cup diced cooked crabmeat
1/2 teaspoon dried dill
1/4 cup dry white wine

Preheat oven to 400 degrees F. Prepare a 9x13-inch baking dish, greased with olive oil. Remove stems from mushrooms. Set aside mushroom caps. Finely chop stems. Heat olive oil in a saucepan over medium heat. Stir in the chopped mushroom stems and green onions, and cook until soft, about 3 minutes. Remove saucepan from the heat. Stir in lemon juice, crabmeat, and dill, and thoroughly blend. Place mushroom caps in the pan greased with olive oil, and stir until caps are lightly coated with oil. Arrange caps cavity side up, and stuff generously with the green onion and crabmeat mixture. Pour wine into the pan around the mushrooms. Bake uncovered in the preheated oven for 15 to 20 minutes until lightly browned. Serve warm with lemon wedges.

Workout of the Day
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

"Quality means doing it right when no one is looking." -Henry Ford

Yes... For most of us WE MUST first CHANGE the way we think if we want to change OUR LIVES. To think that lack of exercise is OK will catch up to you. We don't get sick and die because of old age, we die because we stop moving. We have got to provide consistent physical challenges, or we get lazy and stop living. Quality of life will deminish rapidly. How many people do you know that need to change the way they THINK or they are headed down a short road, that will kinda suck towards the end? How have you changed?

Here's what Susan had to say about CHANGES she made here at LALANNE FITNESS...

"Thank you Chris for the encouragement!
I have to say, your program has made a huge difference, even just going once a week. There is no question I am way better in almost every fitness aspect than I used to be. When I started Crossfit I could not even finish the 650 m loop run without stopping to walk part of the way. Now, I'm still doing it way slower than anyone else, but at least I am running the entire time. I also am feeling better mentally and emotionally. This is probably due to the uptick in physical fitness but it would not have happened without Crossfit.

This is all of course due to your program, and in particular these aspects:
-The always festive group atmosphere of encouragement.
-How you and the other trainers always push us to do more than we think we can (and how else could we make such significant progress?).
-But we can also scale back if we feel we need to. Like this week stepping up on the box instead of jumping!
-One thing I find amazing is that over 10 months I have not experienced any type of injury as a result of a workout, which is pretty awesome considering how deconditioned I was prior to starting, and that I had never done many of the movements, particularly the weightlifting ones.
-And it's really nice that you have so many activities outside the brickhouse. I wish I had more free time on weekends so I could participate. Would have loved to train for and participate in Climb California."-Susan



Jennifer makes it look easy.

Workout of the Day by EVA T.
Five rounds for time:
Row 500m
15 GHD Back Extension
15 Knees to Elbows

"Everyone can think of the one thing that would make life better for them. But people are not so quick to answer the second question: 'What are you doing to make that change come true'." -Catherine Pulsifer

Chris C. is our STUDENT ATHLETE OF THE YEAR!!! I was lucky enough to surprise him with this award presentation at his B-I-G 4-0 birthday party last week end! His incredible life changing experience is inspiring! Read his story below...



"Today, I run, row, cycle and lift weights regularly. I do full pushups, kipping pull ups and can sprint 500M on the rower in one minute thirty seven seconds. I eat more fish, less red meat and more high fiber fruits and vegetables. I have competed in an Indoor Rowing Championship, ridden in a metric century bicycle ride and run the second oldest foot race in America, The Dipsea, turning in 1:41:10 for that race, which was more than 30 minutes faster than the first attempt that I made at it. I turned 40 over the weekend and as of this morning I am 55 lbs. lighter than I was fourteen months ago. I have more energy, a better attitude, a new wardrobe and I am in the best shape of my life."



"People that I have known for years but have not seen for some time ask, “Where’s the rest of you?” The secret you ask? The will to change, an exercise program called CrossFit led by Chris LaLanne and a sensible diet made up of lean meats, fresh vegetables, fruits and some nuts."-Chris C.

Workout of the Day
Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

"There is never an absolute answer to everything, except of course that you have to do your squats."-Rippetoe

Sevan and Carey, filmmakers of the CrossFit movie "Every Second Counts" were running the cameras all weekend and made this little VIDEO clip of what went on behind the scenes at the NorCal Qualifiers. Look for ME, Jake and John Sachs... make sure you don't miss my "comment" regarding how heavy the BARBELL was!



Click HERE to enlarge photo above and see if you can spot Maribel, Mark, Misha, Kurt G., John E., Matt M., Tony P., Steve, Olivia and ME (black shirt, shorts and socks)!

The Carb Cycling Diet

Workout of the Day
Back Squat 1, 1, 1, 1, 1, 1, 1, 1, ,1 ,1 rep max

"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular." -Anthony Robbins