“NANCY” results are in…

Congrats to everyone that came out to KEZAR over the weekend! With less than ideal, S.F. weather upon us, we all got warmed up and stepped onto the starting blocks to make it happen! The energy and determination was INCREDIBLE to watch. I am thrilled to have such a great group of friends ready for any challenge I come up with. We had some impressive results, I've listed WINNERS below... Pick up your PRIZE in class! One of the participants also captured the ACTION. Best set of photo's ever... Thanks ISAAC!



FLICKr SLIDESHOW

Men's (Beginner)
Fastest:
1. Matt Rubin
2. Charles Martin
3. Rob Estrella
Most Improved:
1. James Payne
2. Rob Estrella
3. Charles Martin

Men's (Intermediate)
Fastest:
1. Alex Sinunu
2. Abraham Williams
3. Brian Learn
Most Improved:
1. Andrew Bissel
2. Alex Sinunu
3. Brian Learn

Men's (Advanced)
Fastest:
1. Tony Miranda
2. Sean Gourley
3. Preston Kern
Most Improved:
1. Drew Olian
2. Preston Kern
3. Sean Gourley

Women's (Beginner)
Fastest:
1. Kristen Gorts
Most Improved:
1. Kristen Gorts

Women's (Intermediate)
Fastest:
1. Kelly Powers
2. Kari Glass
3. Georgina Costales
Most Improved:
1. Kelly Powers
2. Kari Glass
3. Katie Barnes

Women's (Advanced)
Fastest:
1. Joan Greve
2. Brandy Gibb
Most Improved:
1. Brandy Gibb
2. Joan Greve

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Workout of the Day
"Fight Gone Bad!"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments. 405 is the score to beat.

PALEO RECIPE
"Baked Walnut-Cinnamon Apples"
4 Apples
1 cup raisins
¼ teaspoon cinnamon
½ teaspoon vanilla
½ cup water
¼ cup walnuts
Heat oven to 375 F. Core and piece apples with a fork in several places around the center, to prevent them from bursting. Mix raisins, nuts, cinnamon and vanilla in a small bowl. Fill center of each apple with this mixture. Place in a glass-baking dish and pour water into pan. Cover with foil and bake about 30 minutes or until tender.

A championship team is a team of champions."-Unknown