"My one-year mark of being a student here at LLF was 1/22/10. I feel that the most demonstrable measure of my progress is the increase of my Crossfit Total as measured by yesterday's WOD. I’ve increased my Crossfit Total from 455# to 645# -an increase of 42%. More notable, my dead lift max has increased from 165# to 275# (1.5XBW) - an increase of 67%."-TOM B.



TOM B. in his pre-WOD... Zone!!!



GET SOME!

Workout of the Day
Five rounds for time:
"Death-by-Barbell"
15 Deadlift #95/65
12 Hang Power Clean
9 Front Squat
6 Push Press

PALEO RESOURCE
"The nutritional needs of today's humans arose through a multimillion year evolutionary process during nearly all of which genetic change reflected the life circumstances of our ancestral species. But, since the appearance of agriculture 10,000 y ago and especially since the Industrial Revolution, genetic adaptation has been unable to keep pace with cultural progress. Natural selection has produced only minor alterations during the past 10,000 y, so we remain nearly identical to our late Paleolithic ancestors and, accordingly, their nutritional pattern has continuing relevance. The preagricultural diet might be considered a possible paradigm or standard for contemporary human nutrition." -Paleolithic nutrition revisited: A twelve-year retrospective on its nature and implications

"Humor is just another defense against the universe."-Mel Brooks

CESAR is the LALANNE FITNESS "Student Athlete of the Week. After surviving HELL WEEK II a few months ago, Cesar took his CrossFit training to the next level. He's been working hard to perform the WOD's as Rx since then and his strength continues to increase. If you've been in class with this guy, you know what I'm talking about and this competitive nature is good for everyone in the program!



Great job Cesar... Keep pushing those weights!

Workout of the Day
Five rounds for time:
Swim 100m
30 Push-Ups

PALEO RESOURCE
Water therapy is the use of water to improve health. According to alternative medicine advocates, one form of water therapy is the consuming of a gutful of water upon waking in order to "cleanse the bowel". A litre to a litre and half is the common amount ingested. This water therapy, also known as Indian or Chinese Water Therapy, is claimed to have a wide range of health benefits; or at least no adverse effects. -wikipedia

“Every human being is the author of his own health or disease.”-Buddha

When DEADLIFTING, a good SET-UP means a strong START! Our newest student, SHANNON (pictured below) gets off to a STRONG START. Her deadlift "set-up" here looks awesome... because her brother, Sean Murphy, is the owner of CrossFit Sausalito , which just had their Grand Opening last week! We are all excited to see Sean's gym grow and Shannon's get progressively stronger and more confident every week!



Welcome to the Brickhouse Shannon!

Workout of the Day
"Dirty Thirty"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

PALEO RESOURCE
More protein leads to weight loss... Ancestral hunter-gatherer diets would always have contained less carbohydrate and more protein in comparison to contemporary Western diets.2 This macronutrient composition (elevated protein at the expense of carbohydrate) was recently shown to be effective in both promoting and maintaining22 weight loss because of the greater satiety and thermic effect of protein compared to either carbohydrate or fat.23 Consequently, it is elevated protein that promotes satiety, not elevated saturated fatty acids.-Mayo Clininc 2004

"Laughter is an instant vacation."-Milton Berle

"LET'S PLAY BALL"... Who's READY for CrossFit BASEBALL? ALL LEVELS are welcome to attend this FREE class TONIGHT! Be prepared for a fun, challenging, "Team-Workout." This FREE class is for students of LALANNE FITNESS, as well as guests, family and friends. It will be a "BASEBALL SPRING TRAINING"... so wear your facvorite uniform, including; socks, hats, wrist-bands, gloves and eye-black!



Coaching the group...

Workout of the Day
Muscle-Up Progressions
Three rounds for reps:
60 sec Ring Push-Up
30 sec rest
60 sec KB Swing
30 sec rest
-break
20 Rep Back Squat (2)

PALEO RESOURCE
Food and Food Types Found in Western Diets Generally Unavailable to Preagricultural Hominids
Dairy products
Whole milk
Low-fat milk
Cheese
Butter
Cereal grains
Whole grains
Refined grains
Refined sugars
Sucrose
High-fructose corn syrup
Glucose
Syrups
Refined vegetable oils
Salad, cooking oils
Shortening
Margarine
Alcohol
Added daily salt
-Implications of Plio-Pleistocene Hominin Diets for Modern Humans

"How we spend our days is, of course, how we spend our lives."-Annie Dillard

The 20 REP SQUAT PROGRAM begins... Determining the initial load turned out to be a bit of trial and error. We decided to use our current 5RM as a guide for WOD #1 of 12 in this 6 week program. Here's a few answer's to questions you may have: What should my 20 REP SQUAT starting weight be? Take your current 5RM and subtract 5 pounds for every workout that you'll do in the 6 period. So if your current 5RM is 375 pounds and you plan to squat 2x/week (6 weeks, 12 workouts total), that would be 375 - (5x12) = 315 pounds. How in the heck does one squat their 5RM 20 times? These are also called "breathing squats", so you'll be taking in air between reps. You'll add 5 pounds to your squat each workout!



If you remember from TONY'S WORLD RECORD GRACE, his mechanics are not percect. The RANGE OF MOTION is a bit short at the top on the 1st 10 reps. He'll be fixing this minor form fault next time and look much better at WOD #2 (320lbs. X 20 REPS).

Workout of the Day
Press 1, 1, 1, 1, 1
Push Press 3, 3, 3, 3, 3
Push Jerk 5, 5, 5, 5, 5
-break
"Karen"
For time:
150 Wall Balls #14/20

PALEO RECIPE
"Exactly which items do and do not fit into the Paleodiet food list is not always an easy answer to follow. In its purest form, the theory of the Paleodiet states that if your ancestors didn't eat it - you shouldn't either. The list below represents the strict application of the theory.-FOOD LIST"

"There's no thrill like throwing a touchdown pass."-Joe Montana

As many of you know, it's NATALIE'S 1st week of COACHING after getting certified this past weekend. She's already been praised for her coaching skills after just a few days on the floor. Natalie is also one of our "Paleo Diet Consultants" so don't be afraid to ask her about your eating strategy! BTW: Has anyone noticed how many folks are keeping their Nutrition Logs... If you haven't started yet, what's holding you back?



The 6:30 CREW decided to put NATALIE on a pedestal!

DON'T FORGET ABOUT FRIDAY NIGHT FIGHTS THIS FRIDAY AT 6:30 PM! This month's theme is baseball!

Workout of the Day
Snatch, 1 rep max
Clean & Jerk, 1 rep max
-break
"Grace"
For time:
30 Clean & Jerks #135/95

PALEO RESOURCE
Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and moremonounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil. -Grass-Fed Meat vs. Grain-Fed Meat

"Be Silly. Be honest. Be kind." -Ralph Waldo Emerson

Over the past few years, it's been a real pleasure to help so many people find inspiration through CrossFit training. Several of my students have experienced life changing results such as losing 50+ pounds, rehabilitating injuries or simply discovering a passion for fitness they never knew existed. While these folks may have moved on to pursue fitness and "life" elsewhere... I am proud to have helped them all. Here's a story about an ex-marine that found CrossFit to be an intense regimen he calls a "livelihood."





SARAH (above), a former Stanford "Thrower" has found inspiration and competiton with CrossFit!

Strength Training for Throwers

Workout of the Day
"CrossFit Total"
Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
-break
20 REP SQUAT (1)

PALEO RECIPE
"Salmon Cakes"- Sweet Cheeks
2 eggs
1 1/2 cups almond meal
1/2 pound cooked salmon, thinly sliced
2 large zucchini, roughly grated
1 tablespoon chopped dill, 1 teaspoon thyme, 1/2 teaspoon cayenne pepper
Olive oil
Combine eggs and almond meal in a bowl and whisk until smooth. Stir in salmon, zucchini, dill, thyme and cayenne pepper. Place a generous amount of olive oil in a frying pan and heat over medium heat. Spoon about 2 tablespoons of the salmon mixture into your hands and form into a ball. Place in the skillet and gently press the ball to slightly flatten it. Cook for 1-2 minutes each side or until golden underneath and cooked through. Remove and repeat with remaining salmon mixture. These cakes can be a little tricky to flip without having them fall apart. The secret is to use ample amounts of oil in the skillet so that the cakes don't stick. Be sure to add more oil to the skillet between each batch!

"Action may not always bring happiness; but there is no happiness without action."-Benjamin Disraeli