We are now up to 12 ATHLETES representing TEAM LALANNE at the NorCal Sectionals that will be taking place on March 27th-28th at Mitty High School in San Jose. Here's the list... Natalie B, Molly F, Ty T, Sarah V, Chris L, Scott M, Mike P, Mike R, Tony M, Julian M, Rob E & Will S. The deadline for competitors to register for the NorCal Sectionals is Sunday, February 28 at 8pm PST. The NorCal Sectional is shaping up to be one of the largest CrossFit competitions to ever take place in Northern California, thus far trailing only the 2008 CrossFit Games in terms of number of competitors. They'll be releasing the final competitor count, as well as draw sheets, shortly after registration closes this coming Sunday!



There are several students that have not registered and are still on the fence! Please do not hesitate to ask questions... email me (.(JavaScript must be enabled to view this email address))

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

PALEO RESOURCE
Robb Wolf continues to do a great job discussing nutrition related topics on his podcast: Paleolithic Solution

"A speculator is a man who observes the future, and acts before it occurs."-Bernard M. Baruch

Today is MUSCLE-UP MADNESS... There are several students that will get their 1st Ring Muscle-Up and I'm excited just thinking about it. Once a week over the next 6 weeks you will all have an oportunity to practice the "Muscle-Up Progressions" and work toward mastery of this elusive movement.



Here's a CFJ article that will help you understand... READ IT then SHOW-UP and MAKE IT HAPPEN.



In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.

Workout of the Day
Muscle-Up Madness (1)
-break
Midwest Sectional WOD #3
"5,4,3,2,1"
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

PALEO RECIPE
Greens vary widely in flavor from sweet to bitter to earthy, and many are pungent, peppery and sharp. Regardless of variety, always look for crisp leaves with vibrant color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Young, leafy greens generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Choose mild-flavored greens such as collards, chard, bok choy or spinach when you want their flavor to blend well with other ingredients in your dish. For a medium sharpness, choose kale. For stronger, assertive flavors, select mustard, arugula, mizuna or turnip greens. To create a balanced dish, combine mild and strong flavored greens together. Collards, kale, turnip greens and mustard greens are at their best from October through early spring. Swiss chard and beet greens are best from the spring through the fall. Dandelion greens are available and best in the spring and summer.-Leafy Greens

"When you find yourself stressed, ask yourself one question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let it go."-Catherine Pulsifer

Workout of the Day
"Tabata Something Harder"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kipping pull-ups, the second 8 are handstand push-ups, the third 8 intervals are ghd sit-ups, and finally, the last 8 intervals are pistols. There is no rest between exercises. Post total reps from all 32 intervals.

PALEO RECIPE
SWISS CHARD WITH SHALLOTS
Serves 4
Serve this quick and easy side dish with roasted meats or vegetables.
1 tablespoon olive oil
1 shallot, finely chopped
1/8 teaspoon red pepper flakes
2 bunches Swiss chard, rinsed well
1 tablespoon apple cider vinegar
1/2 teaspoon salt
Cut off and discard chard stems and any tough center ribs. Thinly slice leaves. Set aside. Heat oil in a large skillet over medium high heat. Add shallot and pepper flakes and cook, stirring often, until softened, about 2 minutes. Add chard, vinegar and salt and continue cooking, tossing often, until wilted and softened, 3 to 4 minutes more. Or, to cook in the microwave, place shallot, oil and pepper flakes in a very large microwavable bowl. Microwave on high until shallot is soft, about 1 minute. Add chard, vinegar and salt and toss. Microwave on high, stopping to stir every minute or so, until chard is wilted and soft, about 6 minutes. Pour off any excess liquid before serving. Enjoy!

"Nothing happens unless first a dream."-Carl Sandburg

For several many years, I've been incorporating SWIM workouts into my training program. The inclusion of swimming into the CrossFit functional movement pool provides tremendous increases in both fitness and skill. This type of training may prove to be a performance booster for all athletes as well as competitive swimmers! I'm currently developing a program titled "CrosSwim", a method of cross-training for beginner to advanced level athletes and competitive swimmers. Last year one of these workouts was featured on the CrossFit.com website HERE (Swimming / Kettlebell Swings / Burpees).



Apparently, swimming may show-up at one of the Utah & Nevada Sectionals on Feb. 27th-28th. Anyone interested in my upcoming CrosSwim WOD's ?

Workout of the Day
Bench Press
5 sets of 10 rep max
-break
21, 15, 9 rep rounds for time of:
DB Hang Squat Cleans #40/25
Burpees

PALEO RESOURCE
"There are very few cultures left on this planet that have not been affected by modern food habits. There are even fewer that have been studied thoroughly. The island of Kitava in Papua New Guinea is host to one such culture, and its inhabitants have many profound things to teach us about diet and health."-The Kitavans: Wisdom from the Pacific Islands

"If you want to learn to swim jump into the water. On dry land no frame of mind is ever going to help you." ~Bruce Lee

As I mentioned yesterday, in preparation for the upcoming N. California Sectional Qualifier on March 27th-28th (see below), as the WOD's from various sectionals are posted on the games site, you may see them on the whiteboard at the Brickhouse! Today you'll be getting your "monies" worth. Followed by 20 Rep Back Squat (5), it's WOD #1 from the San Diego (inc. AZ) Sectional which will be held on the same weekend as N. California's. Get down here and get some!



ANGELIQUE with a solid set-up position!

The CF GAMES 2010 Sectional/Regional Schedule of Events:
Jul 10th–12th 2009 CrossFit Games [results]
Feb 13th–14th Midwest Sectional [results]
Feb 20th–21st New South Wales (inc. ACT) Sectional
Feb 20th–21st New Zealand (inc. TAS, VIC) Sectional
Feb 27th–28th Georgia Sectional
Feb 27th–28th Utah (inc. NV) Sectional
Feb 27th–28th Washington Sectional
Mar 6th Alaska Sectional
Mar 6th–7th Alabama (inc. TN, MS) Sectional
Mar 6th–7th Queensland Sectional
Mar 6th–7th South Carolina (inc. NC) Sectional
Mar 7th Ohio (inc. KY, MI, IN) Sectional
Mar 13th Pennslyvania (inc. MD, DE) Sectional
Mar 13th–14th Florida Sectional
Mar 13th–14th Hawaii Sectional
Mar 13th–14th Oklahoma (inc. N. TX, NM, AR) Sectional
Mar 13th–14th Oregon (inc. ID) Sectional
Mar 13th–14th S. California Sectional
Mar 13th–14th South Texas Sectional
Mar 13th–14th Western Australia (inc. NT, SA) Sectional
Mar 20th UK/Ireland Sectional
Mar 20th–21st East Canada Sectional
Mar 20th–21st Mountain Sectional
Mar 20th–21st New England Sectional
Mar 20th–21st North European Sectional
Mar 20th–21st Ontario Sectional
Mar 20th–21st South European Sectional
Mar 27th–28th British Columbia Sectional
Mar 27th–28th Central Canada Sectional
Mar 27th–28th Iceland Sectional
Mar 27th–28th N. California Sectional
Mar 27th–28th New Jersey (inc. NY) Sectional
Mar 27th–28th San Diego (inc. AZ) Sectional
Mar 27th–28th Virginia (inc. DC, WV) Sectional
Apr 30th–May 2nd North Central Regional
May 1st–2nd Africa Regional
May 8th–9th Australia Regional
May 8th–9th Central East Regional
May 8th–9th Central/South America Regional
May 8th–9th European Regional
May 8th–9th Southwest Regional
May 15th–16th Asia Regional
May 15th–16th Northwest Regional
May 22nd–23rd Northeast Regional
May 28th–30th Southeast Regional
May 29th–30th Canada Regional
May 29th–30th South Central Regional
Jul 16th–18th 2010 CrossFit Games
Here's the complete list of all sectional/regional dates.

Workout of the Day
20 Rep Back Squat (5)
-break
San Diego (inc. AZ) Sectional
Workout 1:
Three rounds for time of:
15 Deadlift at 225 / 155 lbs
21 Kettlebell swings 2 / 1.5 pood
Run 400 meters
(20 min time limit)

PALEO RECIPE
"Italian Veal Chops"
8 veal chops
pepper to taste
oregano
chopped parsley
2 garlic cloves, minced
1 can (1 lb. 12 oz) tomatoes
In skillet, brown chops. Season with pepper. Sprinkle with oregano and parsley. Add garlic and tomatoes. Cover and simmer until tender, about 2 hours.

"Pride is a personal commitment. It is an attitude which separates excellence from mediocrity."-William Blake

As many of you know, TEAM LALANNE has been training hard in preparation for The CrossFit Games 2010 Sectional Qualifier on March 27th. We are checking the website everyday for updates yet the NorCal Sectional workouts remain unknown, while other "sectional" workouts have already been announced. As they appear on the games website, we'll all be testing them out to get a feel for the demands of these CrossFit competitions. As always regardless of LEVEL, you will scale/modify the loads/movements to make sure you are safe and successful. Today we're getting after the SD-AZ SECTIONAL QUALIFIER WORKOUT #2, see below...



TONY aka "The Force" has been working hard to be "in" the game on March 27th.

Workout of the Day
SD AZ Sectional Workout #2:
Seven rounds for time of:
7 Power snatches 95 / 65 lbs
7 Box jumps 30" / 25.5"
(15 min time limit. You must jump with both feet at the same time. The ROM is ground to full extension either on or above the box. The difference in height for men and women is based on the average height difference in the US for men and women).

PALEO RESOURCE
How does The Paleo Diet differ from the glut of diet books constantly bombarding the public? The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature's wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies.-thepaleodiet.com (FAQ)

"All our dreams can come true, if we have the courage to pursue them." -Walt Disney