The LALANNE FITNESS "Student Athlete of the Week" is GEOFF. One of the hardest working guys in the 7 AM crew, he is very competitive and pushes himself to be at the top of the leader-board at every class. Like many other students, Geoff has taken his performance to the next level with The Paleo Diet. A few changes to pre/post workout nutrition, has allowed him to pick up the intensity and he's beginning to "see" real results!



Keep it up G... you're killin' it!

Workout of the Day
Run 1 mile.
Rest 1/2 the time it takes to complete.
Repeat 2 more times.

PALEO RECIPE
"Paleo Pancakes"-www.fitnessandfreebies.com
This recipe will not puff up like the ones made with rice flour instead of almonds, but it tastes good!
1 egg
1/4 cup of ground almonds
1/4 cup of coconut milk
Cook as regular pancakes in coconut butter or other fat or if you are raw/paleo, drink it or eat as a pudding. Or, if you prefer, cook this as an oven pancake: Preheat oven. Heat the pan (a cast iron frying pan works the best) in a 425-degrees oven until hot, add some olive oil, coconut butter, or coconut oil to the pan (1 tablespoon) and then add the egg mixture. Cook for 10 minutes. No turning. Enjoy!

"....I must reemphasize the fact that deep (parallel) Squats work more muscles than any form of partial Squats since they involve a full-range of motion. Since the full Squats work more muscles, they enable the trainee to become stronger faster than through partial movements. Research has shown that full Squats actually helps to stabilize and secure the knee joint." - Bill Starr

Over the next 8 weeks in preparation for the upcoming NorCal Sectional Qualifiers, we are going to develope your Muscle-up, Back Squat, Handstand Push-Up, Overhead Squat, Snatch, Bench Press, Deadlift, Clean and Jerk. I have programmed a series of "events" that will develop these functional movements, while testing your physical capacity. Consistency is required, for this program to be effective. 20 REP BACK SQUATS is just one of several WOD's that you can all look forward to. I promise increased strength and CrossFit performance... All you have to do is show-up and make it happen!



ROB is working hard in preparation for the NorCal Sectional Qualifiers! Are you?

Workout of the Day
"Betty"
Five rounds for time:
12 Push Press #135/95
20 Box Jumps "24

PALEO RESOURCE
"Fruit and Sugar Content"
In general fresh fruits are healthy, nutritious foods that are good sources of vitamins, minerals, phytochemicals, and fiber. Further, they are instrumental in maintaining a net alkaline-yielding diet. Olives, dates, figs, and grapes were some of the first fruits to be domesticated, and pits from these fruits initially appear in the archeological record about 6,000 years ago in the Near East. However, the common fruits we eat today bear little resemblance to their wild ancestors. Domesticated fruits are almost always larger, sweeter, and contain less fiber than their wild counterparts.-The Paleo Diet.com

"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in." Don't say I didn't warn you."-Mark Rippetoe

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. "The Chief", CrossFit San Diego [mov]



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The Paleo Diet Plan - An Overview - The Paleo or Paleolithic Diet is basically raw unprocessed low carbohydrate foods. This includes fresh fruits, vegetables, grains and a big no to cereals and diary products. The first principle is to eat a lot of produce, mainly vegetables. The glycemic index and glycemic load of carbohydrates consumed should be in low quantities. The fat intake should have maximum content of omega 3 fatty acids. The exposure to potentially allergenic foods should be limited. The consumption of calories should be proportionate to the level of activity. As much as possible try to eat fruits that does not contain much sugar. The Berries that are rich sources of antioxidants are a perfect example of Paleo diet. Moreover, as the food is stored for a longer period the potency of anti-oxidants is reduced. Hence it is preferred to eat fresh foods that are free of preservatives. At the same time vegetables can be taken in semi cooked fashion. Raw vegetables can be taken in the form of salads. The steamed vegetables such as green beans, broccoli, zucchini and carrots can be made tastier with natural dressing like a dash of lime, onions and fresh basil leaves. Carbohydrate rich foods such as bread, rice, pasta, and potatoes are a big no in Paleo Diet. The type of fat that is consumed has a note worthy impact on the body metabolism of carbohydrates. Besides it also affects the immune system and inflammatory processes in the body. The intake of fatty foods high in omega 6 fats, low in omega 3 fats and unsaturated fats vs. more saturated fat and Trans fats is undesirable because this leads to chronic heart disease, cancer and diabetes. Intake of lot of grains rich in omega 6 fatty acids is harmful to your health. At the same time wild game meats and fish rich in omega 3 fatty acids is good for your health. In the case of beef the content of omega 3 or omega 6 fats is determined by the feeding pattern of cattle. The ideal source of omega 3 supplements are derived from marine sources like fish and algae oil.-assiciatedcontent.com



Workout of the Day
Rope Climb Variations - [mov]
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

PALEO RECIPE
Collards, Basic Approach -paleofoods.com
First of all, never pick collards that have any yellow spots; once they get the spots, the leaves are really tough and never cook up tender. Chop up 1/2 pound of bacon ends or salt pork and saute. Cut out the stems from the collards, chop the leaves up medium coarse, and boil for about an hour with a chopped onion and a half cup or so of apple cider or juice and a Tb of chopped dried red peppers and the pork. And, of course, some kosher salt and pepper to taste. Drain and serve. Reserved liquid is called "pot likker" and theoretically yummy, but it doesn't appeal much to me, except it makes a good stock.

"If the facts don't fit the theory, change the facts."-Albert Einstein

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All are welcome to try our daily posted "Workout of the Day" (WOD). Contact us today to secure your place in one of our classes! LOCATION: 590 Howard Street, Downtown San Francisco. EMAIL: .(JavaScript must be enabled to view this email address)




Workout of the Day
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

PALEO RESOURCE
"The Neolithic Revolution was the first agricultural revolution—the transition from hunting and gathering communities and bands, to agriculture and settlement. Archaeological data indicate that various forms of domestication of plants and animals arose independently in at least seven or eight separate locales worldwide, with the earliest known developments taking place in the Middle East around 10,000 BC or earlier."-wiki

"Evolution is not a force but a process. Not a cause but a law."-John Morley

Start your SUPER BOWL SUNDAY with The 11th Annual Peninsula Indoor Rowing Championships February 7th, 2010 @ 12:00 PM This is a 2,000m meter race! The SUPER BOWL SUNDAY football game starts at 3:00 PM so you've go plenty of time to get over to your party after the race.

Location: Canada College - Redwood City, California Directions: From HWY 280... Group Discount: $10.00 per competitor for teams entering 15 or more athletes. All competitors' names must be submitted with the group entry form so let me know if you would like to JOIN US. Deadline: January 30th, 2010... it will be a sunday to remember!



Workout of the Day
Muscle-Up Progressions
Five rounds:
60 sec Max Rep Air Squat
30 sec rest
60 sec Max Rep Jumping Muscle-Up
30 sec rest
Post Total Reps.


PALEO RESOURCE
"Natural health practitioners recommend fish oil or more Omega-3’s for most people. Fish oil is abundant in Omega-3 fatty acids which are severely lacking in today's Standard American Diet (SAD). People who participate in a SAD generally include an abundance of Omega-6 fatty acids but very few Omega-3 fatty acids in their diet."-examiner.com

“Never let go of hope. One day you will see that it all has finally come together. What you have always wished for has finally come to be. You will look back and laugh at what has passed and you will ask yourself... 'How did I get through all of that?”-unknown

As many of you know, we will be adding CrossFit KIDS classes to our schedule next month. I'm now in the process of gauging interest within our own community, so if you have children or know of anyone that maybe interested, let us know next time you're in the Brickhouse for a WOD!

1. If you are interested, do you have kids?
(number of children, age, etc...)

2. Do you know anyone with kids that would be interested?
(family, friends, etc...)



Sean is ready for the rings!

Workout of the Day
Weighted Push-Ups
5, 5, 5
Front Squat
5, 5, 5
-break
Five rounds for time:
Run 400m
15 Front Squats #95/65

PALEO RECIPE
"SUPER FOOD SORBET" by Maribel
1 can of coconut milk
1 cup of green drink (spirulina, chlorella, barley, wheat grasses, broccoli, spinach, royal jelly, apple juice, pineapple juice)
handful of coconut flakes
1 Agave covered banana
1 bag of frozen organic strawberries
1 bag of frozen organic blueberries
2 1/2 heaping scoops of egg white protein powder
BLEND WELL and ENJOY!!!!

"We are each responsible for our own life - no other person is or even can be."-Oprah Winfrey

Maribel and I spent the past few days down at the University of San Diego weight room, attending the first ever, CrossFit Coaches Prep Course. Next to last month's CF Kids cert, this was by far one of the most valuable CrossFit educational experiences of my life... A weekend with CrossFit HQ's BEST! The cast included Dave Castro, Nicole Carroll, Pat Sherwood, Chris Spieler and Adrian Bozman, including a surprise visit form O-Lifting guru, Mike Burgener. The lecture, discussion, practical sessions with each one of them was priceless. The WOD coached by Adrian was definitely one for the books. With each seminar, we attend, the better this program gets and I'm excited to bring it all back to floor. Below are a few notes from the course:



Day 1-
-Review of Basic Anatomy & Physiology (Adrian Bozman)
-In Depth with Points of Performance (Adrian Bozman)
-PRACTICAL SESSION - Good Movement vs. Bad (Pat Sherwood)
-Seeing & Correcting (Pat Sherwood)
-CrossFit CLASS @ USD weight room (Adrian Bozman) -see my WOD Log for details
-Group Management (Nicole Carroll)
-Class Structure (Pat Sherwood)

Day 2-
-PRACTICAL SESSION - Seeing & Correcting (Chris Spieler)
-Programming (Dave Castro)
-Strength Training (Chris Spieler)
-PRACTICAL SESSION - Coaching Under Load (Pat Sherwood)
-The Intro Class, Community & Culture (Chris Spieler)



Workout of the Day
Behind-the-Neck Rack Jerk
3, 2, 2, 2, 1, 1, 1, 1, 1
-break
Double Tabata:
Wall Balls #20
Box Jumps "20

PALEO RECIPE
Tilapia With Lemon and Capers -jrseafood.net
4-6 Tilapia Fillets
3 large lemons
2 c. milk
1 c. flour
6 Tbls peanut oil
5 Tbls. unsalted butter
1/4 c. dried capers
2 Tbls. fresh chopped parsley
Peel lemons removing inner white membrane. Cut into segments and dice. Season flour with salt and pepper. Dip fillets in milk and coat with flour. Heat oil in large skillet, sauté fillets, brown on both sides for 4 to 5 minutes. Transfer to serving dish, keep warm. Wipe out skillet, add butter, brown slightly. Stir in lemons and capers and parsley, spoon over fish. Makes 4 servings. Enjoy!

"Don't let him off the hook."-Pat Sherwood