Every class is a learning opportunity for our students at ALL LEVELS, including myself. We are all held to a set of MOVEMENT STANDARDS that ensures optimum results... and safety. These standards are agreed upon and upheld by the coaches. Some standards have changed over time so that the students benefit more from the given task. Tony Budding of CrossFit.com writes about Standards...



TY breaks-down the OHS. A progression from basic to advanced weight lifting and gymnastics exercises is followed over a period of months. Be consistent, get in here and try your best to be better than yesterday. Just show-up... We'll take care of the rest!

Workout of the Day
Bench Press
Find your 1 rep max
-break
For time:
Row 1,000m
30 DB Push Press (40/25#)
30 Knees to Elbow
30 Box Jump (30/20")
30 Wall Ball (20/14)
30 DB Hang Squat Clean (40/25#)
Run 400m

PALEO RECIPE
Indian Chicken Curry
1 bunch Swiss chard
1 tablespoon tomato paste
1 pound chicken cut into thin slices
2 teaspoons ground cumin
1 teaspoon curry powder
1 tablespoon olive oil
1 teaspoon ground cinnamon
1 cup diced onion
1/4 teaspoon salt
1-1/3 cups chicken broth
1/4 teaspoon ground red pepper
1 cup sliced carrots
2 cups hot cooked rice
1/2 cup coconut milk
3 tablespoons chopped peanuts
Wash and destem the Swiss chard. Stack the leaves and cut into 1-inch ribbons. Steam Swiss chard, covered, for 2 minutes or until crisp tender. Drain. Combine chicken and cornstarch in a small bowl. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion, and stir-fry for 2 minutes. Stir in chicken and cook 4 minutes or until chicken is browned. Stir in broth, carrots, milk, tomato paste, cumin, curry powder, cinnamon, salt, and red pepper. Reduce heat to medium and cook 5 minutes, stirring occasionally. Add the Swiss chard, and cook 2 minutes. Serve with rice. Sprinkle with the chopped peanuts.

"St. Patrick - one of the few saints whose feast day presents the opportunity to get determinedly whacked and make a fool of oneself all under the guise of acting Irish."-Charles M. Madigan

The NorCal Sectional is happening next weekend, March 27-28. With nearly 400 athletes registered, this will be the largest Sectional competition by far. All competitors will do two workouts on Saturday, exactly four hours apart. Some will start on Workout A and finish with Workout B, and some will do the opposite. Saturday workouts will be running from 9:00am to 5:20pm. Scaling will be allowed. We'll be publishing standards, scaling options, and general information for competitors and spectators about a week prior to the competition. The Sunday workout will be published at a later date as well, prior to the competition.



Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Download the full list of heats.

Workout of the Day
Overhead Squat
3 sets of 15 rep max
-break
Three rounds for reps:
1 min. Thruster (115/75)
1 min. Burpee
2 min. REST
Post total reps

PALEO RESOURCE
"I am assuming that you know how to cook, things like steaming vegetables, roasting meat, making an omelet, etc. etc. If you don't know to do these things get some cookbooks, watch the cooking shows, or hang out with friends or family that do and learn it from them. The following meal plans should give you a basic idea on what to prepare. Most of these dishes are very friendly to culinary spices and herbs, the knowledge of which is the best way to turn a good meal into something fabulous."-Paleolithic Meal Plan

"Don't hate, it's too big a burden to bear."-Martin Luther King, Jr.

"So I completed the 30 day challenge Chris gave me, and the results were pretty amazing: I lost 14 pounds in 30 days, that is incredible. Not only is that a big number in short time, what surprises me the most is that I didn't try to eat less than I usually do. I just ate different types of food. I have completely changed what I eat for breakfast. I now eat eggs and fresh fruit with a glass of water in the morning instead of cheerios with milk. It takes a little bit longer to cook eggs and cut the fruit than it does to pour a bowl of cereal, but since I don't have to put on make-up I can cook for my wife and myself while she gets ready in the morning... Paleo dinner wasn't a problem for me since I already cooked every day, so it was simple to change the ingredients. It didn't feel like I was missing anything, which makes it so much easier to follow the paleo diet. " -SOREN



Workout of the Day
Burgener Warm-Up
-break
Washington Sectional WOD 3:
In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating.
1 Min Wall Ball 10ft target 20/12
1 Min Ground-to-Overhead 96/65
1 Min 20" Box Jump
1 Min Row for Calories
1 Min Rest
Total reps/points after 3 rounds equals score

PALEO RESOURCE
THE FAST-5 LIFESTYLE

"The most dangerous strategy is to jump a chasm in two leaps."-Benjamin Disraeli

The Candidate Physical Ability Test (CPAT) is a new minimum requirement for the position of Firefighter. The job of a Firefighter is one of the most physically demanding jobs in the world. It requires high levels of cardiopulmonary endurance, muscular strength and muscular endurance. LALANNE FITNESS has designed classes that prepare you for the physical demands of this test. Our functional movements and CrossFit workouts will develop the fitness and skill needed to pass the CPAT your first attempt. The CPAT is a timed pass/fail test that consists of eight (8) critical physical tasks that similar to actual job duties on the fire ground...

During the CPAT, you must progress along a predetermined path from one event to the next in a continuous manner. Participants wear a 50-pound (22.68-kg) vest to simulate the weight of self-contained breathing apparatus (SCBA) and firefighter protective clothing. An additional 25 pounds (11.34 kg), using two 12.5-pound (5.67-kg) weights that simulate a high-rise pack (hose bundle), is added to your shoulders for the stair climb event. You have 10 minutes and 20 seconds to complete all eight tasks. It is your responsibility to schedule and pay for your own CPAT. CLICK HERE for a video of the CPAT course from the California Fire Fighter Joint Apprenticeship Committee (CFFJAC).



Workout of the Day
Shoulder Press
5 sets of 10.
-break
"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

PALEO RESOURCE
Evolutionary Fitness
People who eat only once a day waste lean body mass all day. They are awash in catabolic hormones that use lean body mass to try to keep their brain alive on the glucose it requires. When they finally eat, they eat so much they get a surge of insulin that packs the energy in the food away in fat. Over time, their body composition changes---they come to have this small body inside a relatively inert shell of fat. They look large, but the active part of them is small. Don't keep track of your total weight, keep track of your lean body mass. Your lean body mass is the real, metabolically active, you. It is the tissue that allows you to function and think and live. If you gain lean body mass, you lose fat and you keep it off because your metabolic rate rises. Everyone should keep track of lean body mass to monitor his or her health status.-Arthur Devany

"Experience is a great teacher." -John Legend

The LALANNE FITNESS "Student Athlete of the Week" goes to MATT. Some folks are in the right frame of mind from the get go. I have been impressed by his level of intensity from day one. During class, he's in constant motion (similar to how the photo looks below). It really is a mindset of move, move, move! Possessing the right attitude has been the key to his success. MATT has been working on his weaknesses and making tons of progress across the board...



We are lucky to have your kick ass attitude at the Brickhouse. Keep it up MATTY!

Ironically, this was PRESTON'S FIRST MUSCLE-UP... in his last month at LALANNE FITNESS. He has taken a job down in SoCal and will be joining our friends at CFLA to continue his CrossFit journey...



Let's take a look at the highlights of his experience at the Brickhouse over the past year!

Workout of the Day
Front Squat
5 sets of 5.
-break
Five rounds for reps:
1 min. Burpee
1 min. Overhead Walking Lunge #45/25
Run 400m
Start each rounds 6 minutes apart. Post total reps.

PALEO RESOURCE
"Pasta.....maybe not! Actually it may be better to go into exercise fasted, if you are trying to burn fat (technical term = lipolysis). Here is a study out today, which indicates that is you want to burn fat you should be going into exercise fasted or at least do not eat carbs within 2 hours. Sounds like another one for intermittent fasting enthusiasts."

"Proven throughout history for physical, mental and spiritual rejuvenation, fasting promotes cleansing and healing; helps normalize weight, blood pressure, cholesterol; rebuilds the immune system; and helps reverse the aging process. If we are to get these poisons out of our bodies we must fast. By fasting we give our bodies a physiological rest. This rest builds Vital Force. The more Vital Force we have, the more toxins are going to be eliminated from the body to help keep it clean, pure and healthy."-Patricia Bragg