BRIAN (pictured) is the resident Kettlebell MASTER. -GICKr slideshow by Maribel

Workout of the Day
Muscle-Up
3 x Max Rep Progressions.
-break
"ANGIE"
100 Pull-Up
100 Push-Up
100 Sit-Up
100 Squat

PALEO RECIPE
"Banana Pancake" -thepaleodiet.blogspot.com
Mash one whole banana. Add an egg, lightly beat together. For extra flavor, add coconut chips, vanilla extract (just a dash) and cinnamon. Pour this mixture into a frying pan and cook as you would a regular pancake. This is one of my favorite things to eat! You can also do this with a grated apple. Enjoy!

"Winter is nature's way of saying, Up yours."-Robert Byrne

Every once in a while, you might get really sore after a workout. Why does this happen? Usually this is due to an overload or an increase in intensity somehow. Such as... more weight, more reps, less rest, a new movement or - all of the above. Sometimes the soreness sets in right away, other times it takes a day or two. This is known as Delayed On-set Muscle Soreness (DOMS) and associated with muscle tissue breakdown. The tissue damage is followed by growth and repair. The result is an increase in strength and power. So... if you are sore after a workout, the chances are, that you're getting stronger and making progress! Keep it up.



MIKE handles the BOX SQUAT!

Workout of the Day
Handstand Push-Ups
5 x max reps
-break
"HELEN"
Three rounds for time:
Run 400m
21 Kettlebell Swings 1.5.1 pood
12 Pull-Ups

PALEO RECIPE
"Paleobars III" by Paleo foods
Tools needed: food processor, bowl, spoon, muffin tins, freezer, food dehydrator or warm oven.
4 Large Bananas*, peeled
10 Large sticky dates, pitted.
7 Large Medjool dates, pitted
1/2 Small Lemon, juice only from
2 Medium Apples, cored & diced (I used Fuji)
3 C Coconut, dried, unsweetened, medium shred
1/2 tsp. vanilla extract (omit if strict Paleo)
1/2 tsp. sea salt, optional
1/2 tsp Vitamin C as ascorbic acid (omit if strict Paleo)
Whip the whole mess up in a food processor till smooth, pour into the bowl and then fold in:
1 C Almonds, shelled, roasted slightly
1 C (scant) Hazelnuts/Filberts, shelled, roasted slightly
1/2 C Pistachio meats, dry roasted
1/4 C Pumpkin seeds, hulled, roasted slightly
Whole nuts are great for texture & crunchability, but I suppose chopped would do fine as well. Coat muffin tins with coconut oil and spoon in the batter-like mixure till about 3/4 full. Freeze the filled tins, then pop out the frozen slugs and place gently on the rack of a food dehydrator. Dry for 24 hours at the "Fruit" setting, maybe 145 deg. F, then let cool. Store in tins and try not to eat all at once. Drink lots of water after eating. Makes about 18 tough little chewy biscuit-like cakes. Enjoy!

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."-Carol Welch

This program is about making a commitment to yourself and making better lifestyle choices. It is well known, yet ignored due to social prosperity, that excessive amounts of caffeine, alcohol and unhealthy food will decrease long-term health and shorten life span. Basically, don't EAT crap and abuse yourself. These poor lifestyle habits creep up on folks and wreak havoc on the metabolism and immune system. Making better choices outside the gym is the key to making progress here. This behavior change includes both lifestyle and nutrition choices. If your goal is overall long-term health, well-being or even weight loss, The Paleo Diet is your solution.

There are a lot of ways to lose weight, from low calorie starvation diets, to low carbohydrate cheese and meat diets, to packaged shakes and bars, to lemon juice and diuretics. What do these diets all have in common? Well, they certainly don’t lead to optimum health, and as most people know, the weight loss is almost always temporary.

This is not about counting calories, living on stimulants, or going hungry. It is not about eating expensive packaged foods. This is a scientifically based program focused on real foods. You’ll develop a deep understanding of how food affects your metabolism. And it is a program that will lead you to a lifetime of healthy eating, and effortless loss of excess body fat. The Paleo Diet is the modern way to simulate a Paleolithic Hunter Gatherer lifestyle.

When asked to summarize why we should all follow The Paleo Diet, these are the most compelling reasons I could think of:

The "FAT LOSS FACTORS" of The Paleo Diet:

1. EXERCISE (Hunter&Gatherer = Strength&Conditioning)
2. SLEEP (Sun-down=Sleep / Sun-up=Wake)
3. SUNLIGHT (Vitamin D)
4. LOW-GLYCEMIC LOAD (Decreased Insulin Resistance)
5. MACRO-NUTRIENTS (P 19-35% / C 22-40% / F 28-58%)
6. FATTY ACIDS (Low Omega-6:High Omega-3)
7. NET-BASE YIELDING (35% cal from Fruit&Vegetable)
8. MICRO-NUTRIENTS ( AminoAcid's, Vitamin&Mineral, Phyto-Chemical)
9. SODUIM-POTASSIUM RATIO (Low Sodium, High Potassium)
10. AVOIDANCE OF LECTINS & SAPONINS (Toxic Grain Proteins).

The Paleo Diet, also known as the World's Healthiest Diet is a set of guidelines based on an evolutionary timeline, not an industrial bottom line. I promise you that this approach will help you feel better, look better and get STRONGER within a matter of weeks. I have been watching it happen for almost 2 years now at LALANNE FITNESS, downtown San Francisco. Soon I will be sending a large group of students through another life changing experience. Don't miss this opportunity! The LALANNE FITNESS 12-WEEK FAT LOSS CHALLENGE begins Saturday, January 16th... Are you next?



MIKE and ROB warm-up combat style at FRIDAY NIGHT FIGHTS "Military " edition! Here's a few SHOTS of the class.



Congratulations to Greg and Bridget on their new bundle of joy, "Cody Michael Collaco!"

Workout of the Day
Box Squats
3, 3, 3, 3, 3
-break
For time:
100 Overhead Squats 95/65#
Perform as few sets as possible.

PALEO RECIPE
3 hard boiled eggs
2 oranges
1 cup walnuts

"Ask Old Santa for a squat rack. Preferably one that won't fit down the chimney. You can't do the program without it, and that would leave you forever an elf."-Mark Rippetoe

We are going to launch the 2010 Games website in a few days. There will be preliminary information available immediately on the entire season of qualifiers. This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals (with a few exceptions in continents with sparse populations of CrossFitters). Feeding these Regionals will be approximately 30 Sectional competitions, which will be open to anyone. The Sectionals will take place from mid-February to late March. There will even be a Sectional held as one of the events at the Arnold Classic in Columbus, Ohio. Registration for all events worldwide will hopefully launch Monday, December 21st through our dedicated Registration Website. We will do our best to allow everyone in who wants to compete, but at some point we may have to cut it off. Spectator attendance at most Sectionals will be limited, so you'll want to act quickly.



Coach Maribel, Susan, Pam and Cara are all smiles after a tough WOD today!

Workout of the Day
M.E. Squat Clean
3, 3, 3, 3, 3
-break
For time:
Row 500m
30 Burpee
30 Back Squat to Push Press 95/65#

PALEO RECIPE
"Meat Cubes in Tomato Sauce" by Clodel
Instead of spheres, making cubes is much faster. The shape gives the traditional meatballs a twist. Since they don't roll in the pan, it's easier to sear all sides.
1 jar of basic tomato sauce
1 lb. ground beef
1 lb. ground pork
1/4 c chopped italian parsley
2 garlic cloves, minced
1 egg
1/4 c grated pecorino romano (not paleo)
2 tsp dried basil
1 tsp salt
1 tsp freshly ground black pepper
1 c full bodied red
Mix all the ingredients except the wine and tomato sauce into a bowl. Knead until well mixed. Dump contents to a cutting board and shape into a rectangle that is 1" deep. Using a knife, cut vertically and horizontally to form 1" squares. Heat olive oil in a pot. In batches, sear cubes in pot. Don't overcrowd so it gives it a chance to brown on all sides. When the last batch is finally seared, add the wine. Let sizzle for a little bit. Add your tomato sauce and simmer for 20 minutes.

"Trust only movement. Life happens at the level of events, not of words. Trust movement." -Alfred Adler

Our "Student Athlete of the Week" is TIMMY T. Tim is a fitness enthusiast and owner of Valley Bootcamp in Los Angeles. He has taken his "on-stage" performance and personal fitness to the next level with CrossFit at LALANNE FITNESS. Many of you know him as the the Wizard of Oz/Witch's Father/Ozian Official in San Francisco's sit-down production of Wicked, which opened at the Orpheum Theatre on February 6, 2009. Tim recently guest starred (photo below, on set) as FBI Special Agent Bruce Rader on NBC's Trauma in the episode "Blue Balloon", which aired on November 30, 2009.



Looking good... Keep it up TIMMY!

Workout of the Day
Ten rounds for time:
Swim 100m
1 min. rest

PALEO RECIPE
"Baked Bread-Crumb Free Crab Lumps by Coldel"
3 green onions, thinly sliced
1 garlic, minced
1/2 celery stalk, finely chopped
1/4 - 1/3 cup olive oil mayo
1/2 tsp Old Bay
1 tsp dijon mustard
1 egg
cayenne to taste (start with 1/4 tsp)
lump crab meat picked from 1 whole dungeness crab (If you really love someone, you'll pick the crab meat yourself for them)
salt
pepper
Preheat toaster oven to 400. Combine onions, garlic, celery, olive oil mayo, Old Bay seasoning, mustard, egg and cayenne in a bowl. Fold in crab meat into mixture. Adjust seasoning with salt and pepper. If the mixture seems dry, add a little more mayo (you want just enough get the ingredients to stick). At this stage, also adjust any other seasonings to your liking. In your greased toaster oven pan, make 2-3 mini-mountains (lumps) of your crab mixture. Bake for 20-30 minutes until crusty and golden.

"Be the change you wish to see in the world"-Ghandi

Here's a look at the HELL WEEK Survivors. The 5th and FINAL WOD has been completed by both groups and they have worked incredibly hard all week! They're now stronger and more capable than ever, while moving forward with a new sense of personal pride and CrossFit discipline!



GREAT JOB guys... You're ALL AMAZING!



Interview with Dr. Loren Cordain, author of The Paleo Diet

FIGHT GONE BAD FLICKr SLIDESHOW

Workout of the Day
"Lumberjack 20"
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m

PALEO RECIPE
Stone Age Food Substitutions
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health....READ MORE


"A loving heart is the beginning of all knowledge."-Thomas Carlyle