ATTENTION STUDENTS of LALANNE FITNESS: Please visit Home Depot TODAY to purchase a 10 foot section of PVC PIPE, have them cut it in half and 2 for 1... $5. Now... I want you to perform 40-50 reps, 2-3 times per week. For some of you, this may be the most therapeutic drill for increasing shoulder strength and flexibility!



ANTHONY opens up the shoulder.

Workout of the Day
20 Rep Back Squat (12)

AL/TN/MS Sectional WOD's
http://games2010.crossfit.com/qualifiers/berger-sectional-teaser.html

WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 155/105lbs

WOD 2
For time:
12 Deadlifts - 275/165lbs
40 Wall balls - 20/10lbs
9 Deadlifts - 275/165lbs
30 Wall balls - 20/10lbs
6 Deadlifts - 275/165lbs
20 Wall balls - 20/10lbs
3 Deadlifts - 275/165lbs
10 Wall balls - 20/10lbs

WOD 3 - "The Corps"
MEN
Five rounds for time of:
400m run
25 Pull-ups

PALEO RESOURCE

Are you OVER-TrAin-ing...? If you are unusually sore or rehabing an injury, you should probably take a day or two off. In fact, 4-5 days may be even better. Telling folks to take a week off of training can be difficult to address. In addition to soreness and injury, there are lots of other signs and symptoms of OVER-TRAINING that we should all be aware of. As a coach and advisor, I tend to look at performance issues such as; early onset of fatigue, decreased aerobic capacity, poor physical performance, inability to complete workouts and delayed recovery...



For most of my students, getting in here more regularly is the issue... Here is a good look at CONSISTENT group!

Workout of the Day
5x5 Shoulder Press
Afternoon WOD
4 Rounds for time of:
6 Chest-to-bar pull-ups (3 for women)
6 Ring dips (3 for women)
500 meter row
6 Thrusters (135/95lbs)

PALEO RESOURCE
"...About 10,000 years ago the transition to agriculture began, piecemeal taking over the hunter-gatherers societies of the Palaeolithic period; thus began a radical divergence from our evolutionary past.
Agriculture and settlement transformed the course of evolution: humans began modifying the environment rather than adapting to it; our Palaeolithic minds and bodies began creating the modern era.
Human modification of the environment has increased exponentially over the past 10,000 years, from local, temporary and superficial to global, permanent and systemic."-Evfit.com

"The best way to have a good idea is to have lots of ideas."-LINUS PAULING

The Brickhouse will be getting some upgrades over the next few weeks. We decided to start from the ground up. Plywood has been laid down under the rubber mats to strengthen and stabalize the exhisting floor. Next week you will notice fresh paint, featuring a new colour pattern. The finishing touches on this "Extreme GYM make-over" will include the placement of inspirational images and quotes throughout the space.



Thank you all for your continued support and loyalty to the LALANNE FITNESS family!

Workout of the Day
20 Rep Back Squat (11)
Sectional Workouts From The Arnold
WOD #1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
Deadlifts (225/155 lbs)
11 Burpees

WOD #2
Sandbag Sprints
The distance, number of sandbags and weight to be announced at event.
We're talking a guess here...
Four rounds for time:
Sandbag Sprint 250m (100/60 lbs)
25 Squats

PALEO RESOURCE
The Hadza - They grow no food, raise no livestock, and live without rules or calendars. They are living a hunter-gatherer existence that is little changed from 10,000 years ago. What do
they know that we've forgotten? - National Geographic Magazine

"Learning from experience is a faculty almost never practiced."-Barbara Tuchman

Every top level Southern California CrossFit athlete will be descending upon UCLA's Drake Stadium in what promises to be an epic event! As March 13th-14th approaches...



SoCal Sectional Qualifier this Saturday... CLICK HERE for details.



Workout of the Day
NM/AR/OK/MS/North Texas Sectional WOD #3:
For time (20 minute cap):
Run 250m
25 Snatches (75/45lbs)
25 Kettlebell Swings (55/35lbs)
25 Overhead Squats (75/45lbs)
25 Box Jumps (20"/16")
25 Sumo Deadlift High Pulls (75/45lbs)
25 Wallballs (20#@10ft / 14#@8ft)
25 Thrusters (75/45lbs)
Run 250m

The LALANNE FITNESS "Student Athlete of the Week" is TODD. After many years of cycling and running, he decided to try CrossFit, looking for variety and intensity. Over the past 6 months he's worked very hard to improve his flexibility. Now, posture and range of motion are no longer an issue, while his strength and endurance has gone through the roof. In addition to more power output on the bike, Todd claims to be skiing better than ever... shredding up the mountains of Lake Tahoe. Keep it up TODD!

Yesterday, I was called in to the KPIX Newroom for a story on Kettlebells. This is the 2nd time we were contacted by Channel 5's Dr. Kim Mulvihill. The use of Kettlebells in health clubs and fitness programs has grown in recent years. This is great for the fitness industry and for LALANNE FITNESS. Our CrossFit program combines Barbell, Dumbbell, Medicine Ball and Kettlebell training with tons of other basic gymnastics and body weight exercises. Hopefully next time I'm on the news, I'll be doing Back Squats and Burpees! Watch the CLIP here!

iCrossFit App - Brickhouse resident CrossFitters Zack Toney and Jv Co (Co-Creators of iCrossFit and 4 Fitness Guys, LLC ) bring to you a revolutionary mobile application to enhance your CrossFit experience. Imagine having the power to access 35 invigorating WOD's, more than 150 instructional images, timers such as stopwatch, tabata, AMRAP, logging tools, and more with a simple swipe of a finger. If you're ready to bring your CrossFit workouts with you everywhere, Click HERE to download (Note: iCrossFit also works on the iPod touch)

Workout of the Day
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

PALEO RECIPE
Garlic Beef Stew and Savory Cauliflower Mash
1.5 – 2 lbs of grass fed stew meat
1 yellow onion diced
4-6 carrots diced
4-6 stalks of celery diced
6-12 mashed cloves of garlic (I used the jarred crushed garlic from TJ’s)
palm full of ground marjoram
sea salt and black pepper to taste
1 small can tomato paste
splash of chicken broth
Throw it all in your crock pot, mix well, cook all day on low. It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing!
Savory Cauliflower Mash
1 giant head of organic cauliflower steamed until soft
big hunk of Kerrygold Irish butter
palm full of turmeric powder
sea salt and white pepper to taste
Blend all ingredients in a food processor. I like to leave mine a little lumpy for texture. Enjoy!

"It is not work that kills men, it is worry. Work is healthy; you can hardly put more on a man than he can bear. But worry is rust upon the blade. It is not movement that destroys the machinery, but friction."-Henry Ward Beecher

All levels are welcome to attend our FREE - St. Patrick's Day WOD TONIGHT @ 6:30PM. This free-class is for students of LaLanne Fitness, as well as their guests... family, friends or who ever you can drag in here. This will be a TEAM WOD. Tonight's theme is St. Paddy's Day! You MUST come dressed up in a costume to participate. Come dressed in GREEN. Be ready for fun and green beer..... j/k! If you are bringing a guest, please arrive 15 minutes early to fill out a waiver. Have FUN!!!



The Overhead Walking Lunge may be one of the most challenging "over-looked" exercises we have in the CrossFit functional movement pool. The simplicity and efficacy of this move is AWESOME. The 2009 CrossFit Games final workout known as "The Chipper" finished with 100 feet of Overhead Walking Lunges holding a 45 pound plate overhead. This can be done with most other objects including kettlebells, dumbbells and/or an empty barbell. Take a big step forward while keeping your arms locked-out overhead and shrug your shoulders up into the ears... JOE looking strong during his 1st workout at the Brickhouse!

Workout of the Day
For time:
Run 800m
10,9,8,7,6,5,4,3,2,1 rep rounds of:
Clean &Jerk (#135/95)
Burpee
Run 800m

PALEO RESOURCE
"Research has shown that fruits and vegetables are the only foods that have a net alkaline enhancing effect. The accompanying table demonstrates the acid and alkaline enhancing effects of various foods. The foods with a plus (+) indicate increased acidity. The greater the plus value the higher the acid effect. Those foods with a minus value decrease the acid of the body fluids in direct proportion to their magnitude. So by using fruits and juices, which have a net alkaline enhancing effect (reduced acidity) in your recovery drink you are doing more than merely replacing carbohydrate stores; you’re also potentially sparing bone and muscle."-Post Exercise Acidity

"Discovery consists of seeing what everybody has seen and thinking what nobody else has thought."-Jonathan Swift