A good crew showed up for a few laps around the track this weekend. Here's a look at former Student Athletes of the Week; Chris F., Alyssa H. and Mike R... RUNNING into a set of moderately heavy OVERHEAD SQUATS at a high heart rate. This is not the way most folks exercise. When it comes to "weights" or "cardio", they do one or the other without much variety. CrossFit is the opposite. The combination of dual training modalities is the essence of CrossFit... a.k.a. MIXED MODAL TRAINING!


Here's a SLIDESHOW with the BEST SHOTS of the day!

Workout of the Day
Deadlift 5 x 5
-break
"Sandbag Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-Up
10 Push-Up
15 Squat
200m Sandbag Sprint every 4 minutes.

PALEO RECIPE
Fresh Spinach Salad
1 lb. fresh spinach, washed, drained and torn into desired pieces
1 can sliced water chestnuts
1 lb. fresh mushrooms, sliced thinly
1/2 lb. bacon, cooked and crumbled
4 hardboiled eggs, sliced
Make sure spinach has been well drained and isn't watery. Combine all above salad ingredients in a large bowl. (I usually toss the spinach, mushrooms, and water chestnuts together then top with bacon and sliced hardboiled eggs as garnish until time to serve.) Chill. This is also another "most requested" dish at family dinners and is a wonderful change from a plain iceberg lettuce salad. Leftovers don't keep well, spinach tends to wilt down. So eat it all at the first serving or shortly thereafter.

“The one thing in the world, of value, is the active soul.”-Ralph Waldo Emerson

This week I'd like to recognize SARAH as our "STUDENT ATHLETE OF THE WEEK." After only 3 1/2 months of CrossFit, Sarah has made IMPRESSIVE progress. In fact, she's decided to battle it out with the bay area's best athletes this weekend at the Northern California CrossFit Sectionals down in San Jose (Archbishop Mitty High School). Come down and support her along with the rest of TEAM LALANNE. Here's all the INFO we have so far...


Amazing progress in such a short period of time... She is STRONGER, FASTER and LEANER than ever before!

After many months of practicing this "elusive" movement, MOLLY finally gets a MUSCLE-UP...



Ahhh... What a feeling... Way to go girl!

Workout of the Day
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

PALEO RESOURCE
Quick Q & A: Nuts and Seeds:
"Q: Is it true that all nuts are seeds, but all seeds aren’t nuts?
A: Yep, it’s true. Botanically speaking, a nut is a dry fruit with a seed that’s encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed — think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same —think pumpkin seeds).
Q: I’ve heard that peanuts aren’t nuts at all. Please set the record straight.
A: Believe it or not peanuts aren’t actually nuts at all, nor do they grow on trees. They’re actually legumes that grow on low vines, forcing the shells into the ground." The Plaeo Diet does not recommend legumes. So... NO peanuts or peanut butter!

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."Buddha

Who's ready for a TRACK MEET-UP... Attention all students! We are holding a FREE workout at KEZAR STADIUM... this SUNDAY @ 11AM. Heats will be running no later than 12 NOON. Bring WATER and snacks.



Come ready to roll... There will be a solid WARM-UP followed by a short WOD. See you at the track!



Workout of the Day
NorCal Sectional Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

PALEO RESOURCE
Ways in which nightshades may affect health
Alkaloids - The chemistry of nightshades
Most of the health research on nightshades has focused on a special group of substances found in all nightshades called alkaloids. In chemical terms, alkaloids are easy to identify because they all have at least one ring-like structure that contains the element nitrogen. Plants produce alkaloids as a regular part of their biochemical activity, and these alkaloids are primarily designed to help protect the plants from insects that would otherwise eat them. Four basic types of alkaloids are found in nightshade plants. These types are: (1) the steroid alkaloids, which contain a fairly complicated fused ring structure and are found in most food nightshades including potato and tomato; (to compare the value of one of the most notable steroid alkaloid -solanine-in the foods in which it is most concentrated, please refer to Table 1)(2) the tropane alkaloids, all originating from the simple amino acid ornithine and found in fewer of the overall nightshades, but more extensively researched due to their strong drug-like properties; (3) the pyrrolizidine alkaloid and (4) the indole alkaloids, both important groups from a drug standpoint.

“Don't make excuses. Make things happen. Make changes. Then make history.”-Doug Hall

Every class is a learning opportunity for our students at ALL LEVELS, including myself. We are all held to a set of MOVEMENT STANDARDS that ensures optimum results... and safety. These standards are agreed upon and upheld by the coaches. Some standards have changed over time so that the students benefit more from the given task. Tony Budding of CrossFit.com writes about Standards...



TY breaks-down the OHS. A progression from basic to advanced weight lifting and gymnastics exercises is followed over a period of months. Be consistent, get in here and try your best to be better than yesterday. Just show-up... We'll take care of the rest!

Workout of the Day
Bench Press
Find your 1 rep max
-break
For time:
Row 1,000m
30 DB Push Press (40/25#)
30 Knees to Elbow
30 Box Jump (30/20")
30 Wall Ball (20/14)
30 DB Hang Squat Clean (40/25#)
Run 400m

PALEO RECIPE
Indian Chicken Curry
1 bunch Swiss chard
1 tablespoon tomato paste
1 pound chicken cut into thin slices
2 teaspoons ground cumin
1 teaspoon curry powder
1 tablespoon olive oil
1 teaspoon ground cinnamon
1 cup diced onion
1/4 teaspoon salt
1-1/3 cups chicken broth
1/4 teaspoon ground red pepper
1 cup sliced carrots
2 cups hot cooked rice
1/2 cup coconut milk
3 tablespoons chopped peanuts
Wash and destem the Swiss chard. Stack the leaves and cut into 1-inch ribbons. Steam Swiss chard, covered, for 2 minutes or until crisp tender. Drain. Combine chicken and cornstarch in a small bowl. Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion, and stir-fry for 2 minutes. Stir in chicken and cook 4 minutes or until chicken is browned. Stir in broth, carrots, milk, tomato paste, cumin, curry powder, cinnamon, salt, and red pepper. Reduce heat to medium and cook 5 minutes, stirring occasionally. Add the Swiss chard, and cook 2 minutes. Serve with rice. Sprinkle with the chopped peanuts.

"St. Patrick - one of the few saints whose feast day presents the opportunity to get determinedly whacked and make a fool of oneself all under the guise of acting Irish."-Charles M. Madigan

The NorCal Sectional is happening next weekend, March 27-28. With nearly 400 athletes registered, this will be the largest Sectional competition by far. All competitors will do two workouts on Saturday, exactly four hours apart. Some will start on Workout A and finish with Workout B, and some will do the opposite. Saturday workouts will be running from 9:00am to 5:20pm. Scaling will be allowed. We'll be publishing standards, scaling options, and general information for competitors and spectators about a week prior to the competition. The Sunday workout will be published at a later date as well, prior to the competition.



Workout A
Against a 6-minute running clock:
Run 800m
Max rep overhead squats (115/75lbs)
Scored by total number of overhead squats.

Workout B
Max rounds plus reps in 10 minutes of:
7 Thrusters (115/75lbs)
12 Kettlebell Swings (53/35lbs)
7 Pull-ups

Download the full list of heats.

Workout of the Day
Overhead Squat
3 sets of 15 rep max
-break
Three rounds for reps:
1 min. Thruster (115/75)
1 min. Burpee
2 min. REST
Post total reps

PALEO RESOURCE
"I am assuming that you know how to cook, things like steaming vegetables, roasting meat, making an omelet, etc. etc. If you don't know to do these things get some cookbooks, watch the cooking shows, or hang out with friends or family that do and learn it from them. The following meal plans should give you a basic idea on what to prepare. Most of these dishes are very friendly to culinary spices and herbs, the knowledge of which is the best way to turn a good meal into something fabulous."-Paleolithic Meal Plan

"Don't hate, it's too big a burden to bear."-Martin Luther King, Jr.