Sage Burgener, a champion olympic lifter who has been lifting barbells since she learned to walk, will be conducting an Olympic Lifting seminar at LALANNE FITNESS on February 27th. Her Father, Mike Burgener introduced Olympic Lift Training to the world of CrossFitters. If you have done the "Burgener Warm-Up" you know who to thank. Sage's passion for Olympic-style weightlifting began in her two car garage at the age of four and has only grown deeper through competing and coaching. You can watch her demonstrating plenty of lifts, coached by her father on CrossFit.com under Exercise Demo videos. Sage has shadowed her father, Mike Burgener, at CrossFit Certifications, and she is now passing on the knowledge she has gained to CrossFitters all over! She has a new, VERY PINK, blog where she shares her knowledge and passion for Olympic Lifting is a fun and "sassy" way.

Email .(JavaScript must be enabled to view this email address) to register!



Here's Sage at the 2006 Jr. Nationals!

Also, REGISTER NOW to reserve your spot as a competitor or spectator for the 2010 Nor Cal Sectional on March 27-28th!!!! SPACE IS LIMITED!!

Workout of the Day
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

PALEO RECIPE
"Zucchini summer soup'" by My Paleo Kitchen
- 1 medium onion
- 2 or 3 ripe tomatoes
- 1 carrot
- 2 small zucchini*
- any kind of broth
- oregano or mint
Chop your zucchini into a medium size, and dice the other veggies a bit smaller.Start by frying the onion in a bit of coconut oil. Add the tomatoes next. When your tomatoes are starting to go mushy add the carrot. Wait another minute and add the squash.After one more minute it's time to add your broth and either oregano or mint, whichever you feel like. Let it cook for 10 minutes or so. You could add a little splash of lemon juice before serving. *For this soup I prefer to use the small light green variety of zucchini, because it is softer and sweeter and just plain better. Enjoy!

How people treat you is their karma; how you react is yours. ~ Wayne Dyer

Hi Fellow CrossFitters,
I recently signed up to run a half marathon (13.1 miles) on Super Bowl Sunday, Feb. 7, 2010. This is something I've never done before, nor would have even considered before starting CrossFit. Now I know I'm in good enough shape to take on this challenge - AND I'm running to raise money for my favorite organization, Project Open Hand, a nonprofit that provides "meals with love" to people living with HIV and other serious illnesses and to seniors in San Francisco and Alameda County since 1985.

I've happily delivered meals for Project Open Hand for over 10 years. (http://www.openhand.org) To run as part of Team Open Hand, I've committed to raise $1,300, or $100 per mile. To date, I've collected about half that amount. If you want to help out, any donation amount will be greatly appreciated and wisely used by Project Open Hand! And you can deduct it on your 2009 taxes! Here's how to donate:


*Make an online donation on my Team Open Hand web page;
http://www.active.com/donate/teamopenhand/pegw

*Write a check payable to Project Open Hand. Be sure to enter "Peggy Wallace - Team Open Hand" in the memo area of your check so that your amount will be credited to my fundraising efforts. You can give me the check during class, or PM (Private Message) me on the LaLanne Fitness Forum.
(user name: PegW)

Thanks for your interest! -Peggy



Peggy has a SOLID heart and a SOLID Back Squat!

Whole Health Source -Stephan Guyenet

Join the LF Running Crew (Meets every Sunday)

Workout of the Day
Power Clean
Find your 1 rep max.
Deadlift
Find your 1 rep max.
-break
100 Pull-Ups for time!

PALEO RECIPE
"Paleo Chicken Soup"
Take the carcass of your Rosemary Chicken and put in a pan with 4-5 cups of water and a little salt. Simmer about an hour. Strain the broth. Pick all the meat off the bones. Put broth in a pan with the meat, add some chopped onion or leek, a little chopped carrot, other appropriate veggies you have on hand such as green beans, zucchini, daikon, yellow squash or bell pepper. Simmer 15 minutes. Then chop and add some nice green: spinach, bok choy, kale, collards, or chard. Simmer another 10 minutes, add herbal salt or other seasonings.

“If you haven't any charity in your heart, you have the worst kind of heart trouble.”-Bob Hope

CrossFit is not easy. Lifting heavy weights requires real physical output. Similarly, The Paleo Diet requires effort. You have to take control of the foods you eat by spending time in the kitchen. Acquiring basic cooking skills will go a long way to help you and your family live a healthier, happier, longer life! Find creative ways to enjoy this way of eating. I encourage you to try new foods and recipes as often as possible. Here's a Paleo Diet dessert Maribel loves to make...



Workout of the Day
Back Squat
Find your 1 Rep Max
Shoulder Press
Find your 1 Rep Max
-break
Row 2K for time!

PALEO RECIPE by Maribel
"Paleo Sorbet"
1 cup organic mixed berries
1 cup organic strawberries
1/2 cup coconut milk
1/2 cup water
1 scoop egg white protein
Blend well and serve immediately or freeze for later. Enjoy!

"Cooking is like love. It should be entered into with abandon or not at all."-Harriet Van Horne

ALYSSA is our "Student Athlete of the Week." She is very strong and has been kicking butt lately. Alyssa is a fitness professional and thinks of the Brickhouse as her 2nd home. She is loved by all of her classmates in the 9:30 crew and keeps them all in line. Keep it up girl, you're an inspiration!



ALYSSA standing out in a crowd of CrossFitters!

Workout of the Day
For time:
400 Walking Lunges

PALEO RECIPE
"Honey Nut Bars"-mypaleokitchen
Preheat oven to 350º and grease a 13x9 casserole dish with coconut oil.
Place the following nuts into a food processor, grind into a coarse nut flour.
1/2 cup cashews
1 cup pumpkin seeds
1 cup almonds
Put into a medium sized bowl and stir in the following:
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 cup raisins
1/2 teaspoon salt
1 teaspoon cinnamon
Melt in a small saucepan:
1/2 cup of honey
1/4 cup high quality coconut oil.
Pour honey/oil over the nut mixture and stir until everything is evenly coated with it. Press evenly into the prepared casserole dish and bake for 20 minutes or until lightly browned.
Cool for 20 minutes, the very gently cut and remove bars and allow to cool on a plate. They will be crumbly but if they fall apart gently mold them back together. As they cool they will harden.

"Whatever your life's work is, do it well. A man should do his job so well that the living, the dead, and the unborn could do it no better."-Martin Luther King, Jr.

As part of The Paleo Diet, I recommend using lots of olive oil when eating lean meats, seafood and vegetables. It is high in monounsaturated which have proven to reduce the risk of heart disease. Another health benefit of olive oil seems to be its property to displace omega-6 fats, while not having any impact on omega-3 fats. This way, olive oil helps to build a more healthy balance between omega-6 fats and omega-3 fats. This stuff has also been linked to longevity and living a longer healthier life. Jeanne Calment, the "oldest person ever" says, she ascribed her longevity and relatively youthful appearance for her age to olive oil, which she said she poured on all her food and rubbed onto her skin. If you're running out to buy a big bottle of olive oil, here's a tip: "even though they may cost a little more, extra-virgin and virgin olive oils are produced without the use of heat or chemical treatments. As a result, they retain more of their heart healthy polyphenols than cheaper olive oils that have been refined and processed."(ehow.com)



Never afraid to push himself harder... JAMES picks it up a notch!

The No Grain Diet by Dr.Mercola (Published shortly after Dr.Cordain's book... "The Paleo Diet")

Workout of the Day
Tabata Squats
-break
Five rounds for time:
21 Bench Press 135/95#
Run 400m

PALEO RECIPE
"Olive Oil Roasted Eggplant with Lemon" -allrecipes.com
1 large eggplant
3 tablespoons extra virgin olive oil
salt and pepper to taste
2 tablespoons fresh lemon juice
Preheat the oven to 400 degrees F (200 degrees C). Line a baking sheet with parchment paper or lightly grease.Slice the eggplant in half lengthwise, then cut each half into quarters lengthwise. Cut each of those in half to make two shorter quarters. Place the eggplant onto the baking sheet with the skin side down. Brush each piece with olive oil and season with salt and pepper. Roast in the preheated oven until softened and golden brown, 25 to 30 minutes. Remove from the oven and sprinkle with lemon juice. Serve hot. Enjoy!

"I'd like to go to the Moon."-Jeanne Calment

Lately, I've been making an effort to feature our students in action doing a variety of things. Last week we saw TONY crush "GRACE" in 1 minute 15 seconds. Today we're watching COLIN do 100 double-unders in 59 seconds. Stay tuned for the next "Flip Video" of another inspiring performance at the Brickhouse!



This is essentially why I am no longer teaching The Zone Diet. Barry Sears has hung his hat on "quantity" of food and the subsequent Glycemic Load, rather than looking at FOOD QUALITY. There is little emphasis placed on Micronutrient and Fatty Acid Composition, Acid-Base Balance, Sodium-Potassium Ratio, Fiber or DIetary Lectins and Saponins (toxic plant proteins). THE PALEO DIET is not only about MACRONUTRIENT COMPOSITION (food quantity) in addition to the characteristics I just mentioned.

Workout of the Day
Snatch Balance
1, 1, 1, 1, 1, 1, 1
-break
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Hang Power Snatch 95/65#
Back Squat

PALEO RECIPE
"Sunny Apple Salad"
2 medium red apples, diced
1 medium green apple, diced
1 medium carrot, grated
1 can (8 oz.) crushed pineapple, drained
3 Tablespoons orange juice concentrate
In a bowl, combine all ingredients; mix well. Cover and refrigerate until serving. Enjoy!

"It's not what you've got, it's what you use that makes a difference."-Zig Ziglar