Ready to do some Olympic Style Weightlifting TONIGHT? Weightlifting CLASSES are held on the 1st Thursday of each month @ 4:30 & 5:30 PM. These classes are coached by Jim Schmitz, a seasoned professional in the sport of Weightlifting. He will definitely help you all improve your technique with these complex movements! Get in here...



Sage Burgener teaching the "JERK" landing at a recent Weightlifting Class!

Workout of the Day
Four rounds for reps:
45 sec. Pull-Ups
15 sec. Rest
45 sec. Push-Ups
15 sec. Rest
45 sec. Sit-Ups
15 sec. Rest
45 sec. Squats
15 sec. Rest
1 min. rest between rounds.

PALEO RECIPE
Beef with Broccoli
1/2 lb. beef (shoulder steak)
1 lb. broccoli
1 piece garlic
1 thick slice ginger
2 tablespoon soy sauce
Dash pepper
1 tablespoon cornstarch
1 tablespoon wine
1/4 teaspoon sugar
1 teaspoon salt
1/4 teaspoon meat tenderizer
Slice beef very thin and mix in seasonings. Combine in bowl; soy sauce, pepper, cornstarch, wine, sugar, salt and tenderizer. Let stand 10 minutes or more.Parboil broccoli in 1 cup water for 1 minute. Save water for later use. Heat pan with 2 tablespoons oil and throw in garlic and ginger until light brown. Fry beef until medium rare. Add broccoli and water and sauce, bring to a boil. Do Not Overcook. Serve hot. Enjoy!

"The time I kill is killing me."-Mason Cooley

A "thin crowd" attended this weeks Focus Group. Out of 50 students participating in the 12-WEEK FAT LOSS CHALLENGE... 25 men and women have lost at least 10 pounds... 2 of them have lost 30. As a means of motivating the other half of this group, we discussed FAT LOSS FACTORS of THE PALEO DIET and a 3-STEP ACTION PLAN to help accelerate results over the final 6 weeks. Below is a shot of the whiteboard presentation. See (notes) below ...



FAT LOSS FACTORS of THE PALEO DIET
The Paleolithic concept is the underlying theory for each of these factors:

1. Water Intake
(Hydration is essential to life and optimum metabolic functioning, including fat loss)
2. High-Quality Protein
(Lean grass-fed beef, wild caught seafood, hormone-free, free-range poultry, omega-3 eggs)
3. Low-Glycemic Carbohydrates
(Organic, non-starchy vegetables, low-glycemic fruits and berries)
4. Good Fats
(Nuts, seeds and oils rich in omega-3 fatty acids)
5. NO Grains
(Dry cereals, breads, pasta, rice)
6. NO Legumes
(Beans, peanuts, soy)
7. NO Dairy
(Milk, cheese, yogurt, ice cream)
8. NO Processed Foods
(Alcohol, sodas, sauces, dressing, margarine, sweeteners, meats)
9. Functional Exercise
(Run, Jump, Squat, Climb, Lift, Push, Pull, Swim = CrossFit)
10. Exercise Variety
(Life is unpredictable, unknown/unknowable, learn a new sport, hobbie or recreation)
11. Exercise Intensity
(Hunting = short, fast / Gathering = long, slow)
12. Exercise Frequency
(Move all day, every day)
13. Stress
(Technology / civilization = physical / postural deviation and emotional stressors)
14. Sleep
(Wake = Sun up / Sleep = Sun down)
15.Intermittent Fasting
(Metabolic and digestive "rest" allowing your body to upregulate fat burning enzymes and re-set hormonally)

3-STEP ACTION PLAN
Following the Paleolithic diet, exercise and lifestyle requires behavioral change. Consistent effort leads to the development of healthy habits and long-term results. Soon this will become a way of life that you are acustomed to. Take responsibilty for optimum, health and body composition.
STEP 1 - Evaluate your current dietary, exercise and lifestyle patterns. IDENTIFY foods that are causing symptoms. ELIMINATE these foods/drinks from your pantry and refrigerator. Start your day with a tall glass of water to increase metabolism, cleanse your digestive system and flush out toxins.
STEP - 2
Create a personal foods list for grocery SHOPPING. Staple items (nuts, oils, frozen vegetables, frozen meats/seafood) to be purchased monthly and fresh items (fresh meats/seafood, fresh fruits/vegetables) purchased weekly. Variety is essential so try a new vegetable every week. PLANNING your meals and snacks for the following day/upcoming week is instrumental for your success. Schedule your workout and physical activity for the week. Avoid stressful, negative energy and get to bed earlier.
STEP - 3
Get creative with recipes. Think ahead, prepare and COOK multiple meals. When eating out, use your "paleo" guidelines to help make choices. ENJOY a higher level of mental and physical health. Your energy and performance will sky rocket following a Paleolithic way of life!

Workout of the Day
Five rounds for reps:
1 min. Overhead Walking Lunge (45/25 # plate)
1 min. Kettlebell Swing (1.5/1 pood)
30 Double Unders
Start each round 6 min. apart!

PALEO RESOURCE
"With regard to diet and health, food staples and food-processing procedures introduced during the Neolithic and Industrial era have fundamentally altered seven crucial nutritional characteristics of ancestral hominin diets: (1) glycemic load, (2) fatty acid composition, (3) macronutrient composition, (4) micronutrient density, (5) acid/base loads, (6) sodium/potassium ratio, and (7) fiber content. Each of these nutritional factors either alone or combined with some, or all, of the remaining factors underlie the pathogenesis of a wide variety of chronic diseases and maladies that almost universally afflict people living in western, industrialized societies. Increas- ingly, dietary interventions and clinical trials have demonstrated the therapeutic potential of contemporary diets, which emulate one or more of the seven universal characteristics common to preagricultural diets."-Implications of Plio-Pleistocene Hominin Diets for Modern Humans

"All forms of self-defeating behavior are unseen and unconscious, which is why their existence is denied."-Vernon Howard

"I was on a cruise in the Carribean. Food buffet 24/7. Friday was a travel day and it was tough to do Paleo on the road. But I stuck to it. Some beef jerky on the plane, Dinner in Ft. Lauderdale was from a upscale mall salad bar; later night snack was meat from the Publix deli and some fruit! The cruise ship had lots and lots of meat of all different varieties and fruit and fruit and more fruit. Vegetable dishes were a little harder to find variety that weren't laden down with other stuff. I ate and ate; when I was full -- I ate some more. Food everywhere all the time. But, I was also working out everyday and felt very hungry (could this be "rabbit starvation?" - the more protein the hungrier). Protein intake was VERY high. I will have a little beef, and how about some of the chicken and can't forget the fish. Then have seconds. I managed to forego desserts but started to have a few little slips here and there at the end. Other than a few cookies, I managed not to eat the full blown non-Paleo meal followed by scrumptious life giving dessert until towards the end. Most meals were "modified" Paleo. I tried to make good choices, but did not forego the salt that came with the prepared meal territory. Not limiting my food intake really helped to achieve success, if that's possible? I didn't feel deprived. Success measured by not gaining weight during a week long cruise - food extravaganza."-Marty



NIKKI and DAIVD hit the "Wall Ball" target.

Workout of the Day
Five rounds for reps:
1 min. Deadlift (225/135#)
1 min. Push-Ups
Run 400m
Start each round 6 min. apart

PALEO RESOURCE
Mission: The Ancestral Health Symposium fosters interdisciplinary collaboration and translational efforts between research scientists, physicians, health experts/professionals, and patients who study and communicate about the human ecological niche and modern health from an evolutionary perspective to develop innovative solutions to our current health challenges.-ANCESTRAL HEALTH SYMPOSIUM

"Always remember that the future comes one day at a time."-Dean Acheson

If you want to eat healthy and follow a "Paleo Lifestyle", you must learn to cook and prepare your own meals. By now, I'm sure you have figured out how to cook something... Right? Yes. Even if you have not taken responsibility (yet) at least you know what is PALEO (lean meats/seafood, fruits/vegetables, nuts/seeds) and what is NOT PALEO (grains, legumes, dairy, processed foods). These are your guidelines to live by. At any point in your day, at any restaurant or any food/meal choice opportunity, what are you going do under PRESSURE? Over the weekend, this was a very real situation for me. I had a few friends visiting from out of town and they had to stop at Taco Bell for a late nite snack. Have a look their menu HERE. What would you do? Below is a photo of what I came up with? Take a guess...



Workout of the Day
Last week on Feb. 21st, the New South Wales/Australian Capital Territory Sectionals put on "Fight Gone Bad!" as WOD #1. Get in here today to see how you measure up to the competition.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

PALEO RESOURCE
Principles of Paleo Diets - Even though there are many variations on the Paleo theme, at a high level all Paleo diets agree on a few key principles: only eat foods that can be picked or hunted in nature, avoid foods that cannot be eaten raw, and prefer meat products from animals fed their natural food. In practice, this translates into the following:
Avoid sugar, high fructose corn syrup, and refined seed and vegetable oils as these are not available in nature, and only become available after heavy industrial processing.
Avoid grains (particularly wheat), legumes (particularly soy), and starchy tubers (such as potatoes) as these foods cannot be eaten raw.
Prefer grass-fed and grass-finished beef over grain-fed beef.
Prefer pasture-raised poultry over conventionally raised poultry.
Natural saturated fat is generally considered neutral but superior to refined vegetable oils.-www.paleoforlife.org

"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day."-E. B. White