SARAH & ROB now certified CrossFit coaches…

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