ROQUE is our "Student Athlete of the Week." Towards the end of last year, he went through a life threatening experience. A severe jaw bone infection - landed him in the hospital for 6 weeks on IV treatment. He lost a considerable amount of strength but never gave up on his commitment to CrossFit. The shot below is how he looked after finishing his first class of the year. Welcome back ROQUE - you're an inspiration to us all!

At the recent Paleo Diet Seminar - Loren Cordain shared his thoughts about taking supplements. While he did say that there can be problems associated with consuming large amounts of isolated nutrients, there were two supplements that he did recommend. The first is EPA/DHA Omega-3 Fatty Acids because most of the lean meats we consume are lacking in these "good" fats. The other is a nutrient that our bodies produces as a result of sun exposure and unless you get 15-30 minutes of direct sunlight, take Vitamin D.

Workout of the Day
Pose running drills
-break
WOD 1 - Every minute for 10 minutes
Sprint 100 meters
WOD 2 - Partner WOD, 1 person works at a time
100 1 arm overhead squats (50#/35#)
30 muscle ups
100 burpees
400 meter buddy carry/firemans carry

Workout of the Day
100 Double-Unders for time
-break
WOD #1
"Fran"
21-15-9 rep rounds for time:
Thrusters 95/65#
Pull-Ups
WOD #2
Five rounds for time:
20 Deadlift 135/95#
50 meters Sandbag Throw 50/25#
20 GHD Sit-Ups (sub: ab-mat sit-ups)

Josh Courage is an elite CrossFit athlete that's on a tour of 25 bay area CrossFit gyms in the month of January. To make sure he got a chance to experience the competitive nature of our program, Josh was encouraged to show-up at our Wednesday night MASTER CLASS BEATDOWN. He was thrown into the ring with some of our best guys and came out on top of the leaderboard. Check it out...



Workout of the Day
Forward Rolls
-break
WOD #1
Power Snatch @ 80% of 1 rep max
3 reps every minute for 10 minutes
WOD #2
Bear Complex
5 rounds of 7 reps for max weight
Power clean
Front squat
Push press
Back squat
Push press

How To Get Kicked Out Of Your Gym In Ten Days Or Less
(Please feel free to add to this list in the comments below)

Day 1
Bring your own music - use a boom box - and turn it up to inspiration levels and start working out. AC - DC’s “Thunderstruck” should do the trick.
Day 2
Set up a circuit like one of the typical CrossFit “Workouts of the Day” and put a sign up at each station advising others that this equipment is reserved for accurate timing of your effort...



Day 3
While practicing the Olympic lifts drop a max load from overhead. This may do it right here. (In fact - it already did)
Day 4
Find a twenty-inch platform and perform box jumps. Try three sets of two minutes of max jumps. Bizarrely, this one irks the shit out of most gym management.
Day 5
Take a pair of dumbbells out into the parking lot to do walking lunges.You may be accused of theft.
Day 6
Bring several powerlifting buddies to do some super heavy deadlifts. Don’t forget to grunt, scream, and use chalk!
Day 7
If the gym has support poles climb them. If not find something to climb; sling a rope over a beam or rafters, attach some climbing holds to the wall and use them. You won’t get to the climbing part if you need to attach anything. You may get stopped at the door coming in with a twenty-five foot coil of two-inch rope.
Day 8
Workout with your shirt off. If you don’t get a reaction have your girlfriend or wife take hers off.
Day 9
Walk on your hands, or do handstand push-ups or some other basic gymnastics stuff.
Day 10
If you’ve gotten this far, this one is the clincher. Record your efforts by writing them on the wall.

If after day ten you are still allowed in, you belong to a great gym. Let us know where it is; we’ll feature it on our site. If you’re asked to leave before or during this experiment it’s time to clean out the garage! -CFJ

or... keep your "gym membership" and call us today to join LALANNE FITNESS - 415.512.7645

Workout of the Day
Weighted Ring-Dips
5-5-5-5-5
As many rounds as possible in 4 min, 6 min, 8 min (rest 1 min between each interval):
6 Slapping Push-Up (slap chest)
6 Push Press 95/65#
6 Box Jump 24/20"