ATTENTION ALL STUDENTS: This post includes some EXCITING UPDATES for upcoming DEATH-BY-BARBELL CHALLENGE. Please see below as we have made some changes to make this an awesome event! We are expecting a record number of participants... SIGN-UP at your next class!

1. There are now FOUR CATEGORIES instead of three:
Women: (Beg- 35#, Int- 55#, Adv-75#, Elite-95#)
Men: (Beg- 75#, Int-95# , Adv-115#, Elite-135#)
2. The entry fee of $35 will include a DEATH-BY-BARBELL CHALLENGE T-SHIRT.
3. Heats will run every 25 minutes starting at 8:30 AM with a 20 MINUTE CUT-OFF.
4. Each athlete will be JUDGED according to CrossFit Games movement standards.
5. CASH PRIZES will be awarded to "most improved" and "fastest" times (women/men) in all categories.



Workout of the Day
For time:
"ANGIE"
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

Our "Student Athlete of the Week" is RYAN. After several months of consistent training and following The Paleo Diet, he's lifting heavier weights and looking great. This photo is evidence of how much stronger he is...



Ryan is now on a mission to add a few pounds of solid muscle to his frame by increasing his intake of quality protein such as lean meats and seafood plus lots of fruits and nuts. Keep working hard Ryan, you are doing great!

Workout of the Day
Hand Stand Push-Up Progressions...
Push Press
5, 5, 5, 5, 5
-break
For time:
100 Push Press #95/65
Run 200m + 5 Burpees every time you set the bar down.

PALEO RESOURCE
The Paleolithic Solution – Episode 25
Show Topics
1. How the body uses fuel
2. 70s Big
3. Muscle soreness
4. Chronic constipation
5. Former endurance junkie
6. Blood work / Benecol
7. Ulcerative Colitis
8. Sleep
9. Extreme fatigue & Low heart rate
-Robb Wolf

"Motivation is simple. You eliminate those who are not motivated."-Lou Holtz

LALANNE FITNESS is sending 5 athletes to The Southwest Regional. Tony, Scott, Chris, Sarah and of course Molly, seen below cranking out chest to bar pull-ups at The NorCal Sectional! It's going down May 8-9th in Irvine, CA, and it will be an epic competition. There were over 550 men competing in the four Sectionals (Northern California, SoCal, San Diego/AZ, and Hawaii) leading into this event, on top of the prequalified athletes from the 09 Games. Now, only the top 64 are set to compete next weekend.

If you aren't traveling down to watch, we have great news. You can tune in for a live webcast of the entire event starting approximately 8am on Saturday and ending around 4pm on Sunday. We'll have four cameras covering all aspects of the competition, with announcers Marty Cej from BNN in Toronto, Justin Judkins from CrossFit Radio, and Miranda Oldroyd from CrossFit 801. Jason Khalipa will also make an appearance as guest announcer from time to time...MORE INFO


Thomas Campitelli Photos

Workout of the Day
Back Squat
5, 4, 3 2, 1
-break
As many rounds as possible in 12 minutes of:
10 Back Squat #135/95
10 Burpee

We're excited to announce that our athletes are now sponsored by "Chef by Request" a meal delivery service. Local couriers pick-up food each night from their kitchen and start delivering directly to doorsteps. All deliveries are made in a small cooler bag with ice packs directly to you or a pre-designated delivery point. Here's a bit about their Philosophy..." at Chef By Request we believe that the keys to healthy living include both what we eat as much as what we do. We take care of what you eat so you can focus on what you do. Whether that be focusing on your career, spending time with the kids at soccer practice, helping take care of an aging parent, or doing the things you enjoy most it is our belief that having the freedom and ability to sit down and enjoy a great meal can help you attain your personal goals and we want to be the ones to provide that great meal."



Workout of the Day
"Badger"
Three rounds for time:
30 Squat Clean #95/65
30 Pull-Up
Run 800m

What is a CHALLENGE? These competitive events are one of my favorite elements of our program. They give us all a chance to get after it in a fun, supportive, high energy atmosphere! We pick a workout, then we pick a date for the "PRELIMS" when everyone does the workout. Exactly 8-WEEKS later, we battle it out for Cash Prizes awarded to most improved and fastest time! Beginner, intermediate and advanced categories for both men and women give every student the opportunity to participate. Past challenges include; FRAN, HELEN, LF GAMES (see video below), JACKIE, LF OLYMPICS and NANCY. THE NEXT 8-WEEK CHALLENGE...

"DEATH-BY-BARELL": 5 rounds for time: 15 Deadlift, 12 Hang Power Clean, 9 Front Squat, 6 Push Jerk
Categories: Women: (Beg- 55#, Int- 75#, Adv- 95#) Men: (Beg- 95#, Int-115# , Adv-135#)
Prelims: Saturday, June 5th
Finals: Saturday, July 31st
Entry Fee: $30



Scroll down to see what this group of students has been doing to get ready for "DEATH-BY-BARBELL."

Workout of the Day
Muscle-Up Progressions
Strict Press
5-5-5-5-5
-break
15 Handstand Push-Ups
20 Pull-Ups
25 Kettlebell Swings #1.5/1
30 Sit-Ups
35 Box Jumps "24/20

PALEO RESOURCE
Although omega-3 fatty acids have been known as essential to normal growth and health since the 1930s, awareness of their health benefits has dramatically increased in the past few years. New versions of ethyl esterized omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA, have drawn attention as highly purified and more effective products than the traditional ones. In the United States, these novel versions are often sold as prescription medications, such as Lovaza. In the European Union, they are available as dietary supplements. The health benefits of the long-chain omega-3 fatty acids — DHA and EPA omega-3 — are the best known. These benefits were discovered in the 1970s by researchers studying the Greenland Inuit Tribe. The Greenland Inuit people consumed large amounts of fat from seafood, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Inuit reduced triglycerides, heart rate, blood pressure, and atherosclerosis."-wiki

“Few things are harder to put up with than a good example.”-Mark Twain