Congrat's to both SARAH & ROB... they are now certified CrossFit coaches after attending a Level 1 course over the weekend up in Novato. We're very excited about having them on the coaching staff and you can expect to see them on the floor in the very near future!



Sarah is training hard in preparation for the individual Regional competition, while Rob is gearing up for the Affiliate Cup challenge, representing TEAM LALANNE.



Workout of the Day
Front Squat
5, 5, 5, 5, 5
-break
Five rounds for time:
Run 400m
10 Front Squats #95/65 (no rack)
10 L Pull-Ups

PALEO RESOURCE
The toxicity of lectins have been identified by consumption of food with high content of lectins, which can lead to diarrhoea, nausea, bloating, and vomiting. Many legume seeds have been proven to contain high lectin activity, termed as hemagglutinating activity. Soybean is the most important grain legume crop, the seeds of which contain high activity of soybean lectins (soybean agglutinin or SBA). SBA is able to disrupt small intestinal metabolism and damage small intestinal villi via the ability of lectins to bind with brush border surfaces in the distal part of small intestine. Heat processing can reduce the toxicity of lectins, but low temperature or insufficient cooking may not completely eliminate their toxicity, as some plant lectins are resistant to heat. In addition, lectins can result in irritation and over secretion of mucus in the intestines, causing impaired absorptive capacity of the intestinal wall (Ayyagari, Narasinga Rao, & Roy, 1989; Duranti, 2006; Francis, Makkar, & Becker, 2001).-wiki

"All know the way; few actually walk it.-"Bodhidharma

When looking at food (CALORIES) and how specific nutrients cause changes in body weight, there's a great debate in the field of nutrition. The understanding of bioenergetics and how human beings utilize, produce and store energy from food is a complex process that's still misunderstood. Here are the two sides of the debate...

1. The energy balance equation, which basically states that in order to loss/gain weight, you have to eat less/more calories. Energy in = Energy out + Change in Body Stores

2. The calorie theory is flawed. It's about the quality (carb/pro/fat) of calories and their effect on HORMONES, not the quantity that influence changes in body weight. Insulin: Body Weight and Energy Production

I find this stuff fascinating. Maybe you will too...?



JULIAN pictured working hard... by his broski Ed Marquez!

Workout of the Day
2009 CF Games "The Couplet"
3 Rounds for time of:
30 Wallballs (20lb MB to a 10.5' target)
30 Squat snatches (75lbs, movement initiates with barbell below the knees)
20min time limit.

PALEO RESOURCE
The B.S. Detective: Cutting Through the Bullsh*t of the Health and Wellness Industry

"If we knew what it was we were doing, it would not be called research, would it?"- Albert Einstein

The LALANNE FITNESS "Student Athlete of the Week" is OLEG. As you can see below, he's checked another move off the ATHLETIC LEVEL ASSESMENT. With a few dietary changes; increased protein and fat (lean meats, seafood, nuts, avocado, olive oil, etc...), Oleg has been putting on muscle and increasing his strength and performance...



Oleg came down to support our team at the Sectionals and walked away with a deeper appreciation for the sport of CrossFit and I'm sure watching the athletes compete sparked a desire to participate next year. We're excited about his potential as a CrossFitter as he continues to improve across the board... Keep it up Oleg!

Another look at our athletes in action down at the 2010 NorCal Sectional... Check out this SLIDESHOW.



Here's another round of GREAT SHOTS by Balaz...

MOLLY FULLER earns her ticket to the Southwest Regional. She just made the cut-off finishing 20th overall. I am very proud of what she has accomplished, including this 140# PR Squat Clean & Jerk (see below). Molly continues to make progress daily. I am excited to see her compete in the upcoming Regional competition in May... Here's a clip of her 1st Muscle-Up the other day! Go MOLLY.



Workout of the Day
Deadlift
3, 2, 2, 1, 1, 1
-break
Triple Tabata:
Deadlift #135/95
Burpee
Knees to Elbow

"PALEO RESOURCE
Embrace your inner caveman with the Paleo Diet: When you think of a caveman, do you summon up images of Fred Flintstone chewing on a leg bone? Maybe you picture long-haired, bearded insurance pitchmen? Think again. You might just have cavemen living in your neighborhood. Or at least someone who eats like one."-annarbor.com

"You need the willingness to fail all the time."-John Backus