Congrats to DOUG SPILLANE (Top Male) and LIZ BRONER (Top Female) for winning THE 12-WEEK FAT LOSS CHALLENGE. Doug dropped 10.9 % BODY FAT, going from 23.5% down to 12.6 %, while also losing a massive 42 POUNDS and taking 9 INCHES off his waistline. LIZ shed 5.1 % BODY FAT and 3.5 INCHES from her waist/hips!



10 MEN lost a total of 55.7 % BODY FAT, 167 POUNDS and 42 INCHES of unsightly weight:

1. Doug Spillane - 10.9 % BODY FAT, 42 POUNDS, 9 INCHES
2. Pat Ford - 9.4 % BODY FAT, 22 POUNDS, 4.5 INCHES
3. Marty Courson - 8.1 % BODY FAT, 23 POUNDS, 7 INCHES
4. Kieran Fitzpatrick - 5.8 % BODY FAT, 11 POUNDS, 4 INCHES
5. Achai Broner - 4.8 % BODY FAT, 20 POUNDS, 3.5 INCHES
6. Stefan Sain - 4.2 % BODY FAT, 2 POUNDS, 1.5 INCHES
7. Destry Miller - 3.9 % BODY FAT, 25 POUNDS, 6.5 INCHES
8. Chris Fife - 3.1 % BODY FAT, 4 POUNDS, 2.5 INCHES
9. Kurt Grundman- 3 % BODY FAT, 11 POUNDS, 2 INCHES
10. Matt Rubin - 2.5 % BODY FAT, 7 POUNDS, 1.5 INCHES

Great job to everyone who participated and stuck with the guidelines of the challenge! For those of you who were unable to participate this time, we will be doing another fat loss challenge later this year... Stay tuned!

Workout of the Day
Thruster
3-3-3-3
-break
21-15-9 rep rounds for time of:
Burpee - Box Jump (24/20)
Kettlebell Swing (1.5.1)
Thruster (95/65)

PALEO RESOURCE
"A central concern of ecology has traditionally been foraging behavior. In its most basic form, optimal foraging theory states that organisms forage in such a way as to maximize their energy intake per unit time. In other words, they behave in such a way as to find, capture and consume food containing the most calories while expending the least amount of time possible in doing so. The understanding of many ecological concepts such as adaptation, energy flow and competition hinges on the ability to comprehend what food items animals select, and why."-wiki

"You can't make people smarter. You can expose them to information, but your responsibility stops there."-Mark Rippetoe

"The “Student Athlete of the week” at Lalanne Fitness is Lavinia! Her background in competitive fencing has helped fuel the determination and drive she exhibits every time she comes to class. She has made tons of progress both in strength gains and skill level. I am proud to say this week she completed her first WOD doing all kipping pull ups without the band. This is a great accomplishment and was inspiring to watch...



As a coach, I have seen Lavinia improve every week and constantly challenge herself in an effort to take her fitness to the next level. Her positive attitude and encouragement towards her fellow classmates makes her a great representative of the Lalanne Fitness community. Congratulations Lavinia!"- Natalie

There are few athletes at LALANNE FITNESS that demonstrate The CrossFit MINDSET more than TY. Every day she does her BEST and her progress over time can be attributed to a mental toughness that is rare... Teaching someone how to FIGHT (see below) against their physically and psychologically limits is difficult. She's got the right attitude, has never QUIT and is by far one of the hardest working students I have every had. TY has been training HARD, often 2 or 3 workouts a day in preparation for the Affiliate Cup challenge. GO TY... may your heart and drive lead us to VICTORY!!!

Thomas Campitelli

The CrossFit MINDSET

1. I will promise to do my best. My BEST will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. And then I rest and live to FIGHT another day.

3. I fear no man but I fear my workout. If I don’t fear my workout, it isn’t HARD enough.

4. I may puke. I may cry. But I will not QUIT. Ever!

5. I never cheat. There is no honor in cheating. What joy can there be in a VICTORY I did not earn?

Workout of the Day
Handstand Push-Up Progressions...
DB Push Press
5, 5, 5, 5, 5
-break
"CINDY"
As many rounds as possible in 20 minutes of:
5 Pull-Up
10 Push-Up
15 Squats
then...
Run 1 mile.

PALEO RESOURCE
Ceviche, Baby!
A Raw Seafood dish , Ceviche is a very popular dish that originated in South America.
1 lb. either peeled deveined shrimp, red snapper, tuna, scallops
5-7 limes, juiced
1 teaspoon ground cumin
3 tablespoons chopped red onion
6-10 cherry tomatoes, chopped
1 small clove garlic, minced
1/3 cup extra virgin olive or coconut oil
1 handful cilantro (coriander leaf)
Slice fish into chunks. If using shrimp or scallops, leave whole. Place all ingredients in a bowl and mix. Refrigerate for an hour and enjoy with guacamole and salsa. Serve in stemware for a dramatic presentation.

"Believe those who are seeking the truth; doubt those who find it."-Andre Gide

NATALIE has made an impressive fitness TRANSFORMATION that started over 1 year ago! A running background helped her get through the initial workouts back then.... but she wanted more and never QUIT. This led to a progressive increase in strength, power and a desire to get better. Consistent Max Effort lifting along with a high protein Paleo Diet for 6 months... let's fast forward to a few weeks ago at the 2010 CrossFit Games NorCal Sectional where Natalie demonstrated an impressive level of overall strength and CrossFit performance. We are excited to see her compete in the upcoming Affiliate Cup challenge!



Another great photo by Thomas Campitelli

NATALIE's TRANSFORMATION... has been fun to watch. As well as this PR CLEAN & JERK 125.

Workout of the Day
Back Squat
3, 2, 2, 1, 1, 1
-break
Three rounds for time:
20 Back Squat (#135/95)
20 Kettlebell Swing (#1.5/1)
20 Knees to Elbow

"What distinguishes CR (Calorie Retriction) from a weight loss diet?
Weight loss diets are aimed at shedding excess pounds, either for aesthetic reasons, or to avoid the toxic health impacts of obesity. These diets only make sense for people who are overweight.
By contrast, the goal of CR is slower aging and extended lifespan. Weight loss is a side effect. In fact, CR's anti-aging effects manifest themselves even in organisms with a 'healthy' weight.
Weight change is, nevertheless, an easy and convenient way of gauging one's overall Calorie intake. But, while it is worth monitoring one's weight, it is important to remember that weight is just a proxy for Calorie intake. Please note: Increasing exercise, losing weight, and keeping Calories unchanged is not what CR is about. An exercise regimen that keeps you slim and leaves Calorie intake unchanged is not CR, but simply a health program for weight control to slim down."-CR Society

"Never eat more than you can lift."-Miss Piggy

Lucky for us, I got a message today (see comment below), from photographer THOMAS CAMPITELLI. He has very kindly shared a link to his site where there are tons and I mean TONS of sick shots from the NorCal Sectional. I took a stroll through them and he's really captured the energy and emotion of the event. If you competed, peep them out as you may be in there somewhere! I decided to take another look at the BIG LIFT by TONY... Enjoy!



THANKS THOMAS... Incredible photos!

Workout of the Day
Muscle-Up Progressions
-break
"SUPER ANNIE"
50, 40, 30, 20, 10 rep rounds for time:
Double-Under
Push-Up
Sit-Up

PALEO RESOURCE
Leaky gut is a name used to describe intestinal or bowel hyperpermeability. Tight junctions (TJs) represent the major barrier within the pathway between intestinal epithelial cells, that line the digestion tract. Disruption of TJs leads to intestinal hyperpermeability (the so-called "leaky gut") which has been proposed by some researchers to involve a relationship with acute and chronic diseases such as systemic inflammatory response syndrome (SIRS), inflammatory bowel disease, type-1 diabetes, allergies, asthma, and autism.-wiki

"Whatever you are, be a good one." – Abraham Lincoln