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All are welcome to try our daily posted "Workout of the Day" (WOD). Contact us today to secure your place in one of our classes! LOCATION: 590 Howard Street, Downtown San Francisco. EMAIL: .(JavaScript must be enabled to view this email address)




Workout of the Day
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

PALEO RESOURCE
"The Neolithic Revolution was the first agricultural revolution—the transition from hunting and gathering communities and bands, to agriculture and settlement. Archaeological data indicate that various forms of domestication of plants and animals arose independently in at least seven or eight separate locales worldwide, with the earliest known developments taking place in the Middle East around 10,000 BC or earlier."-wiki

"Evolution is not a force but a process. Not a cause but a law."-John Morley

Start your SUPER BOWL SUNDAY with The 11th Annual Peninsula Indoor Rowing Championships February 7th, 2010 @ 12:00 PM This is a 2,000m meter race! The SUPER BOWL SUNDAY football game starts at 3:00 PM so you've go plenty of time to get over to your party after the race.

Location: Canada College - Redwood City, California Directions: From HWY 280... Group Discount: $10.00 per competitor for teams entering 15 or more athletes. All competitors' names must be submitted with the group entry form so let me know if you would like to JOIN US. Deadline: January 30th, 2010... it will be a sunday to remember!



Workout of the Day
Muscle-Up Progressions
Five rounds:
60 sec Max Rep Air Squat
30 sec rest
60 sec Max Rep Jumping Muscle-Up
30 sec rest
Post Total Reps.


PALEO RESOURCE
"Natural health practitioners recommend fish oil or more Omega-3’s for most people. Fish oil is abundant in Omega-3 fatty acids which are severely lacking in today's Standard American Diet (SAD). People who participate in a SAD generally include an abundance of Omega-6 fatty acids but very few Omega-3 fatty acids in their diet."-examiner.com

“Never let go of hope. One day you will see that it all has finally come together. What you have always wished for has finally come to be. You will look back and laugh at what has passed and you will ask yourself... 'How did I get through all of that?”-unknown

As many of you know, we will be adding CrossFit KIDS classes to our schedule next month. I'm now in the process of gauging interest within our own community, so if you have children or know of anyone that maybe interested, let us know next time you're in the Brickhouse for a WOD!

1. If you are interested, do you have kids?
(number of children, age, etc...)

2. Do you know anyone with kids that would be interested?
(family, friends, etc...)



Sean is ready for the rings!

Workout of the Day
Weighted Push-Ups
5, 5, 5
Front Squat
5, 5, 5
-break
Five rounds for time:
Run 400m
15 Front Squats #95/65

PALEO RECIPE
"SUPER FOOD SORBET" by Maribel
1 can of coconut milk
1 cup of green drink (spirulina, chlorella, barley, wheat grasses, broccoli, spinach, royal jelly, apple juice, pineapple juice)
handful of coconut flakes
1 Agave covered banana
1 bag of frozen organic strawberries
1 bag of frozen organic blueberries
2 1/2 heaping scoops of egg white protein powder
BLEND WELL and ENJOY!!!!

"We are each responsible for our own life - no other person is or even can be."-Oprah Winfrey

Maribel and I spent the past few days down at the University of San Diego weight room, attending the first ever, CrossFit Coaches Prep Course. Next to last month's CF Kids cert, this was by far one of the most valuable CrossFit educational experiences of my life... A weekend with CrossFit HQ's BEST! The cast included Dave Castro, Nicole Carroll, Pat Sherwood, Chris Spieler and Adrian Bozman, including a surprise visit form O-Lifting guru, Mike Burgener. The lecture, discussion, practical sessions with each one of them was priceless. The WOD coached by Adrian was definitely one for the books. With each seminar, we attend, the better this program gets and I'm excited to bring it all back to floor. Below are a few notes from the course:



Day 1-
-Review of Basic Anatomy & Physiology (Adrian Bozman)
-In Depth with Points of Performance (Adrian Bozman)
-PRACTICAL SESSION - Good Movement vs. Bad (Pat Sherwood)
-Seeing & Correcting (Pat Sherwood)
-CrossFit CLASS @ USD weight room (Adrian Bozman) -see my WOD Log for details
-Group Management (Nicole Carroll)
-Class Structure (Pat Sherwood)

Day 2-
-PRACTICAL SESSION - Seeing & Correcting (Chris Spieler)
-Programming (Dave Castro)
-Strength Training (Chris Spieler)
-PRACTICAL SESSION - Coaching Under Load (Pat Sherwood)
-The Intro Class, Community & Culture (Chris Spieler)



Workout of the Day
Behind-the-Neck Rack Jerk
3, 2, 2, 2, 1, 1, 1, 1, 1
-break
Double Tabata:
Wall Balls #20
Box Jumps "20

PALEO RECIPE
Tilapia With Lemon and Capers -jrseafood.net
4-6 Tilapia Fillets
3 large lemons
2 c. milk
1 c. flour
6 Tbls peanut oil
5 Tbls. unsalted butter
1/4 c. dried capers
2 Tbls. fresh chopped parsley
Peel lemons removing inner white membrane. Cut into segments and dice. Season flour with salt and pepper. Dip fillets in milk and coat with flour. Heat oil in large skillet, sauté fillets, brown on both sides for 4 to 5 minutes. Transfer to serving dish, keep warm. Wipe out skillet, add butter, brown slightly. Stir in lemons and capers and parsley, spoon over fish. Makes 4 servings. Enjoy!

"Don't let him off the hook."-Pat Sherwood

DESTRY is our "Student Athlete of the Week." He has recently solidified his commitment to CrossFit and The Paleo Diet by entering our 12-WEEK FAT LOSS CHALLENGE. Destry is really starting to pick up speed with his CrossFit performance and I can see him making an incredible transformation over the next few months. He's definitely a contender for the title. CONSISTENCY is the most important aspect of our program and he's got this figured out.



"SHOW-UP, DON'T QUIT" (CFLA TAGLINE). This is what CrossFit is all about. Keep going strong DESTRY, you're doing GREAT!

Workout of the Day-crossfit.com
Three rounds for time of:
50 Double-unders
50 Back extensions

PALEO RECIPE
"Shrimp Cocktail"
1 pound shrimp
6 tbsp. chili sauce
2 tbsp. lemon juice
1/2 tbsp. horseradish
1/4 teaspoon grated onion
1/3 cup finely chopped celery
Crisp salad greens (2 cups leaves)
lemon wedges
Cook and clean shrimp. cover and chill. Combine chili sauce, lemon juice, horseradish, onion to make cocktail sauce. Stir. Mix chilled shrimp with celery. Line cocktail cups with salad greens.Spoon in shrimp mixture. Spoon on some sauce. Garnish with lemon wedges.

"A successful marriage requires falling in love many times, always with the same person."-Mignon McLaughlin