Register here.   It is $100 before Sept 24, and $115 after.

The Whole 9 is composed of two people, Dallas Hartwig and Melissa Urban.  They are trainers and nutritionalists and basically provide lifestyle coaching to those who seek them out.  They are vastly smarter than me, and it would be well worth your Saturday and $100 bucks to park your little behind (and if it's a big behind, even more reason) in a chair and listen to what these folks have to say.  This is an introductory level seminar in Paleo eating.  As I understand, they even provide a meal planning outline of some kind.

Here is an except from their site about this 'Foundations' course.

In our new Foundations of Nutrition Workshop, you’ll learn:

• The good, bad and ugly side of how your food choices affect your metabolism, health and longevity

• How certain food groups are negatively impacting how you look, feel and perform, even if you don’t immediately notice their effects

• What you should be eating to look, feel and perform your best – and why you don’t really need to weigh and measure all your food to achieve excellent results

• A fool-proof meal planning template to help you manage meals, snacks and pre- and post-workout nutrition (including recommendations, examples and recipes)

• Discussion of common errors – ways to get it wrong when you’re doing everything right

• The best way to incorporate “cheats” into your diet, enjoying the foods you really want without compromising your overall health and fitness goals

• And most importantly… how to break unhealthy patterns, habits and cravings related to food, and change the way you eat for the rest of your life in a healthy, balanced, satisfying and sustainable manner

Amazon.com link  (We don't get money from this.)

Here is the chapter list...

• Introduction
• CHAPTER 1: The Paleo Diet Basics
• CHAPTER 2: Paleo Kitchen Basics
• CHAPTER 3: Paleo Breakfasts Dishes
• CHAPTER 4: Paleo Snacks and Appetizers
• CHAPTER 5: Paleo Poultry
• CHAPTER 6: Paleo Beef, Pork, and Lamb
• CHAPTER 7: Grass- Fed Meat, Game Meat and Jerky
• CHAPTER 8: Paleo Fish and Seafood
• CHAPTER 9: Paleo Salads
• CHAPTER 10: Paleo Vegetable Dishes
• CHAPTER 11: Condiments, Salad Dressings, Sauces and Fruit Purees
• CHAPTER 12: Paleo Beverages and Desserts
• CHAPTER 13: The Paleo Diet Two Week Meal Plan
• CHAPTER 14: Treats and Meals for Crossfitters and Athletes

I'm really hoping for some good stuff out of chapters 4, 11, and 14.  Snacks, sauces, and treats.  This is the way to really bring the flavors out.  Can't wait.

And if you haven't pre-ordered Robb Wolf's new book...it's shipping on Sept 14.  A couple of people have advanced copies.  It's outstanding and written in non-geek speak.

The Paleolithic Solution

Buy it...now.

So for today...I just wanted to put this on the blog.  This is the email I received from Charissa about all the folks that showed up for Megan's dedication WOD.  If you missed it, read about it here.

From Charissa (the copy-paste):

I wanted to take a minute out and express the biggest gratitude possible to my fellow Crossfitters who showed up to participate in the memorial WOD for my daughter Meggy on August 20, 2010. I cannot tell you all enough how much that meant to me to work out beside you in dedication to my daughter’s life. I was especially honored that all of the trainers, Shauna, Jason and Ashley participated and even went last in one wave together—that was very special to me. Also, everyone showed up with such enthusiasm and not one person complained during the workout—so cool!  Meggy supported my attendance at CFFL wholeheartedly, and in fact she was going to give me a Christmas present last December by coming in to Crossfit to meet everyone. I thought for her birthday it would be special if we all did something together for her and in memory of her. (By the way, I am pretty sure she was smiling down from Heaven thinking it was pretty awesome of us too). I will say that when I asked Jay and Shauna to pay tribute to my daughter, I honestly had it in mind to do this whole thing solely for “her,” but what I realized that night was what an amazing and special group of people we are and how lucky I am to be blessed with all of you in my life.  Losing Megan last year is a pain that there are no words to describe, and though it would be so easy to give up, Jay and Shauna and everyone at CFFL literally have not allowed me to go in that direction.  By sticking with CFFL and not giving up on life, CFFL has helped me to, at the least, move toward a path of healing. I believe that if this can carry over to this area of my life and help me to get through something such as losing my little girl, then what other great things can we all accomplish? Thank you again you guys, and if you doubt at all how much that dedication WOD meant to me, take a look at the group photo we took at the end and see who has the biggest smile on her face. I love you guys!

So...on that note, we are closed Monday for Labor Day.  We are going to allow all of our wonderful trainers the day off to spend with their loved ones.  In other words, they will probably be at your house later for the bbq.  Take pictures for Shauna and I.

Here is the upcoming schedule for the next two weeks.  As you'll see, the only major issue is the 0945 class.  If you care who your trainer is, take a look.  I'll still be doing the programming, so no worries there.  

Someone please take care of my fish...fed at least once a day.  Make sure the water in the bucket is full.  Thanks!

Integrity.

I can tell you from experience, I have cheated reps.  I have cheated movements.  The difference is, I didn't do it on purpose.  I have lost count.  I have not gone below parallel.  But...I'll be damned if I didn't think I did.  And if I get called on it and you get a dirty look, it isn't because I'm upset with you, it's because I'm upset with myself for not doing it right and leading by example.  Remember...do it right, do it faster, do it heavier.  In that order.  No questions asked.

Kevin's latest adventure...ya know after traveling to Switzerland to get his CrossFit Level 1 Trainer Cert.  This time he decided to tackle the Hood to Coast relay.  Here are some of the stats.

A lot of the draw for this gym in particular is the family/community atmosphere.  People talk freely about some of the things they have gone through in the past, and where they want to be in the future.  We encourage it.  Once in a while, we'll take a walk with someone and have a chat about where their head is and how it got there.  It never ceases to amaze us how many people really just need someone in their life to believe in them.  We generally respond with, we believe in you, but you need to believe in yourself.  You need to know who you are and where you are going.   

That being said...What are you doing Saturday afternoon?  How about a free seminar.  F-R-E-E

Greg Admunson will be in Stockton talking about positive self talk and goal setting.  Greg is one of the OG's of Crossfit from the late 90's.  He's been doing this a while and has learned a thing or two about the mental place needed to stay in the game year after year.  I think it will be worth the gas to drive down there.  What have you got to lose?  You spent more time watching the Kardashians tonight.

Check out the link here.  

First up...we did want to show everyone who isn't attached to our facebook page what we do on Friday nights...

This was the group for Megan's Dedication WOD on Aug 20.   For the rest of the pics from just this one hour check our Vicky's Link for more.  Password is 'Charissa'.

Mobility Wod

Kelly Starrett is the current go-to guy for all things mobility.  If you have pain, flexibility, or plain of bad form issues, you would be well served to google Kelly's videos and engage in some serious work.  You think our stuff is tough?  Nothing compared to getting those body parts to move like they should.  Good luck...

So...the going idea about eating Paleo is that it is bland, tasteless, and boring.  Well, I found this link on FB.  This is a group of Paleo Bloggers (I had no idea we had so many) that are putting together a cookbook.  The best part is that there are a ton of links on this one page that will take you all over the net.  From there you could check out other reciepes these folks have going and all kinds of things they have to say.  Worth a look.

Paleo Cookbook Preview