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

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