Good SET-UP means a strong START!

When DEADLIFTING, a good SET-UP means a strong START! Our newest student, SHANNON (pictured below) gets off to a STRONG START. Her deadlift "set-up" here looks awesome... because her brother, Sean Murphy, is the owner of CrossFit Sausalito , which just had their Grand Opening last week! We are all excited to see Sean's gym grow and Shannon's get progressively stronger and more confident every week!



Welcome to the Brickhouse Shannon!

Workout of the Day
"Dirty Thirty"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

PALEO RESOURCE
More protein leads to weight loss... Ancestral hunter-gatherer diets would always have contained less carbohydrate and more protein in comparison to contemporary Western diets.2 This macronutrient composition (elevated protein at the expense of carbohydrate) was recently shown to be effective in both promoting and maintaining22 weight loss because of the greater satiety and thermic effect of protein compared to either carbohydrate or fat.23 Consequently, it is elevated protein that promotes satiety, not elevated saturated fatty acids.-Mayo Clininc 2004

"Laughter is an instant vacation."-Milton Berle

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