The 20 REP SQUAT PROGRAM begins... Determining the initial load turned out to be a bit of trial and error. We decided to use our current 5RM as a guide for WOD #1 of 12 in this 6 week program. Here's a few answer's to questions you may have: What should my 20 REP SQUAT starting weight be? Take your current 5RM and subtract 5 pounds for every workout that you'll do in the 6 period. So if your current 5RM is 375 pounds and you plan to squat 2x/week (6 weeks, 12 workouts total), that would be 375 - (5x12) = 315 pounds. How in the heck does one squat their 5RM 20 times? These are also called "breathing squats", so you'll be taking in air between reps. You'll add 5 pounds to your squat each workout!



If you remember from TONY'S WORLD RECORD GRACE, his mechanics are not percect. The RANGE OF MOTION is a bit short at the top on the 1st 10 reps. He'll be fixing this minor form fault next time and look much better at WOD #2 (320lbs. X 20 REPS).

Workout of the Day
Press 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5
-break
"Karen"
For time:
150 Wall Balls #14/20

PALEO RECIPE
"Exactly which items do and do not fit into the Paleodiet food list is not always an easy answer to follow. In its purest form, the theory of the Paleodiet states that if your ancestors didn't eat it - you shouldn't either. The list below represents the strict application of the theory.-FOOD LIST"

"There's no thrill like throwing a touchdown pass."-Joe Montana

As many of you know, it's NATALIE'S 1st week of COACHING after getting certified this past weekend. She's already been praised for her coaching skills after just a few days on the floor. Natalie is also one of our "Paleo Diet Consultants" so don't be afraid to ask her about your eating strategy! BTW: Has anyone noticed how many folks are keeping their Nutrition Logs... If you haven't started yet, what's holding you back?



The 6:30 CREW decided to put NATALIE on a pedestal!

DON'T FORGET ABOUT FRIDAY NIGHT FIGHTS THIS FRIDAY AT 6:30 PM! This month's theme is baseball!

Workout of the Day
Snatch, 1 rep max
Clean & Jerk, 1 rep max
-break
"Grace"
For time:
30 Clean & Jerks #135/95

PALEO RESOURCE
Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and moremonounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil. -Grass-Fed Meat vs. Grain-Fed Meat

"Be Silly. Be honest. Be kind." -Ralph Waldo Emerson

Over the past few years, it's been a real pleasure to help so many people find inspiration through CrossFit training. Several of my students have experienced life changing results such as losing 50+ pounds, rehabilitating injuries or simply discovering a passion for fitness they never knew existed. While these folks may have moved on to pursue fitness and "life" elsewhere... I am proud to have helped them all. Here's a story about an ex-marine that found CrossFit to be an intense regimen he calls a "livelihood."





SARAH (above), a former Stanford "Thrower" has found inspiration and competiton with CrossFit!

Strength Training for Throwers

Workout of the Day
"CrossFit Total"
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
-break
20 REP SQUAT (1)

PALEO RECIPE
"Salmon Cakes"- Sweet Cheeks
2 eggs
1 1/2 cups almond meal
1/2 pound cooked salmon, thinly sliced
2 large zucchini, roughly grated
1 tablespoon chopped dill, 1 teaspoon thyme, 1/2 teaspoon cayenne pepper
Olive oil
Combine eggs and almond meal in a bowl and whisk until smooth. Stir in salmon, zucchini, dill, thyme and cayenne pepper. Place a generous amount of olive oil in a frying pan and heat over medium heat. Spoon about 2 tablespoons of the salmon mixture into your hands and form into a ball. Place in the skillet and gently press the ball to slightly flatten it. Cook for 1-2 minutes each side or until golden underneath and cooked through. Remove and repeat with remaining salmon mixture. These cakes can be a little tricky to flip without having them fall apart. The secret is to use ample amounts of oil in the skillet so that the cakes don't stick. Be sure to add more oil to the skillet between each batch!

"Action may not always bring happiness; but there is no happiness without action."-Benjamin Disraeli

Over the weekend, NATALIE was certified as a CrossFit Coach. This week she joins the LALANNE FITNESS COACHING STAFF, after several months in our Instructor Training Program. Not only will she be leading classes with you guys every week but you will also find her training hard with TEAM LALANNE in preparation for the up coming NorCal Sectional Qualifiers on March 27th, 2010. Welcome aboard NAT!



If you need help with your Overhead Squat... ask NATALIE!!!

Workout of the Day
"The Other" CrossFit Total
Clean, 1 rep max
Bench, 1 rep max
Overhead Squat, 1 rep max

PALEO RECIPE
"Egg Drop Soup"
1 medium onion, diced
2 stalks of celery, diced (optional)
1 Tbsp butter from pastured cows
8 cups of chicken broth (or well-salted water)
1/4 tsp ground ginger (fresh if you have it)
1 tsp soy sauce (unpasteurized and unrefined)
1/4 tsp sesame oil
salt to taste
3 Tbsp arrowroot powder (or corn starch) + 3 Tbsp water
6 eggs from pastured hens
Dice onions and celery. Melt butter over medium heat.Saute onions & celery over low heat until they turn soft. Stir in broth. Add ginger, soy sauce, and sesame oil. Bring to a boil. Add salt to taste. Mix arrowroot powder or cornstarch with water until smooth. Pour into soup and cook until thickened. Whisk your eggs together and pour intermittently into soup. For beautiful, ribbony eggs be SURE to do this step AFTER the soup is already thickened! Voila! The soup is done. Enjoy!

“The ladder of success must be set upon something solid before you can start to climb.”-Unknown