I read the Forum every morning and check in on my fellow athletes/friends. Today I was reading Brian and Preston's entries on MURPH and thought...OMG. MURPH sucks! I wanted to run, not show up, skip it. I've done MURPH once, early on in CrossFit and it KILLED ME! During Hell Week there was even a rumor that it would be one of the WODs. Because we were expecting it, Chris and Maribel made a change. So, if I've learned anything from this experience, about facing fear etc........
Suit Up and Show Up.-John E.



John has the best Squat mechanics at LALANNE FITNESS.

Workout of the Day
Hang Power Clean
1, 1, 1, 1, 1, 1, 1

PALEO RECIPE
"Honey Mustard Dressing"
½ cup spring water
¼ cup olive oil
¼ cup flaxseed oil
1 teaspoon mustard powder
1 pinch white pepper
1/8 teaspoon garlic powder
2 tablespoons honey

Mix all ingredients together in a cruet and thoroughly shake before using.

"A business that makes nothing but money is a poor business."-Henry Ford

We recommend deadlifting at near max loads once per week or so and maybe one other time at loads that would be insignificant at low reps. Be patient and learn to celebrate small infrequent bests...CFJ



Andrew set a Personal Record on the Deadlift yesterday, along with a ton of other students!

Workout of the Day
Deadlift
3, 3, 3, 3, 3

PALEO RECIPE
"N'Orleans Broiled Catfish Fillets"
1 teaspoon paprika
4 catfish fillets
½ teaspoon dried thyme
¼ teaspoon garlic powder
¼ teaspoon black pepper
¼ teaspoon oregano
1/8 teaspoon cayenne pepper
¼ cup lemon juice

Mix spices together in a shallow dish. Put lemon juice in a bowl. Dip fillets in the lemon juice and then coat lightly with seasoning mixture. Preheat broiler. Spray rack of unheated pan with nonstick spray. Put fish on rack and broil 4 inches from heat until fish flakes easily with fork (4 to 6 minutes). Turn once while broiling.

"The food you eat today is walking and talking tomorrow"-Jack LaLanne

CrossFit offers core strength training and provides everyone with exercises that encourage core muscle focus and endurance. Kipping pull-ups provide an excellent upper body workout. So find something to grab onto and read on...



Stephanie gets her 1st Kipping Pull-Up!



Workout of the Day
Back Squat
5, 5, 5, 5, 5

PALEO RECIPE
Salsa Salad
1 bunch cilantro
5-6 Roma tomatoes
1 small yellow or red onion
1 small chili pepper
2 ripe avocados
Handful of whole dulse leaf

Chop cilantro, dice tomatoes, dice onion, and finely dice chili pepper, dice avocado. After dicing each ingredient add them to a large bowl. Tear whole dulse leaf into bite size pieces, and add to the bowl. When finished -- toss.

"Positive thinking will let you do everything better than negative thinking will." -Zig Ziglar

On April 18th 2005, Coach Glassman posted this "Workout of the Day" on his website...

"Murph"
For time:1 mile Run,100 Pull-ups,200 Push-ups,300 Squats,1 mile Run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it!

Recently, the students at LALANNE FITNESS honored Navy Lieutenant Michael Murphy. A select few handled the "twenty pound vest"... Here is a shot of every student that came to class...FIND YOUR PIC and look for yourself on our FLICKr page each week!



Tarun working hard to finish... He came close to giving up several times but NEVER QUIT!

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

PALEO RECIPE
"Herb Veal Fillet"
4 servings
2 pounds veal fillet
Freshly milled white pepper
1 tablespoon each chopped parsley, burnet and chives
2 cups hot water or white wine
1 cauliflower
2 large tomatoes
1/2 tablespoon olive oil
Pinch of grated nutmeg
Rub the veal with olive oil and pepper. Sprinkle half the herbs over the meat and press in gently. Roast the meat on the bottom shelf of a moderately hot oven 400°F for 20 minutes, until golden brown, adding a little hot water from time to time. Then cover the meat with aluminum foil. Meanwhile, clean the cauliflower, boil until very soft, drain and crush with a fork. Season the cauliflower with nutmeg. After 50 minutes roasting time, remove the foil from the meat, sprinkle the remaining herbs over the veal and add the remaining water.

"To have long term success as a coach or in any position of leadership, you have to be obsessed in some way."-Pat Riley

High-intensity interval training and the Tabata protocol specifically are one tool in the toolbox but anybody proclaiming that intervals can do everything that anyone ever needs to do is cracked. That’s on top of the fact that 99% of people who claim to be doing ‘Tabatas’ aren’t doing anything of the sort. Because 8 sets of 20″ hard/10″ easy is NOT the Tabata protocol and body-weight stuff or the other stuff that is often suggested simply cannot achieve the workload of 170% VO2 max that this study used. It may be challenging and such but the Tabata protocol it ain’t. Lyle McDonald takes a closer look at the Tabata interval.



Jasmine gets "high-intensity" with TABATA KETTLEBELL SWINGS!



Workout of the Day
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

PALEO RECIPE
"Blueberry Barbeque Sauce"
1 teaspoon olive oil
1 teaspoon canola oil
¼ cup minced onion
1 tablespoon minced fresh jalapeno chile, seeded
¼ cup "Ray's Catsup" (recipe from above)
1 tablespoon honey
¼ teaspoon dry mustard
Dash cayenne pepper
2 cups fresh or frozen blueberries
Fresh ground pepper

Heat the oil in a non-reactive saucepan. Add the onion and jalapeno and cook over moderate heat, stirring, until wilted, about 3 minutes. Add the catsup, honey, mustard and cayenne and bring to a simmer. Add the blueberries and simmer over low heat, stirring until thickened, about 10 minutes. Puree the sauce in a blender or food processor until smooth. Pass through a strainer and season with pepper. Serve at room temperature.

"The greatest glory in living lies not in never falling, but in rising every time we fall."-Nelson Mandela

Our "Student Athlete of the Week" is CHARLES. A solid gymnastics background, has allowed him to do very well in our CrossFit classes. He is highly motivated and has kept a detailed record of progress over the past few months. Charles is also very disciplined with his food choices and keeps a Nutrition Log to stay on track. Great work Charles... You are well on your way to ELITE FITNESS!



CHARLES looking strong during the NANCY-prelims @ KEZAR!

Workout of the Day
"HEAVY FULL GRACE"
For time:
30 Squat Clean & Jerk #155/105

PALEO RECIPE
"Apple-stuffed Veal Chops"
4 servings
4 veal chops, 6–9 oz, trimmed of excess fat
2 large apples
1/2 lemon, juiced
2 tablespoons golden raisins
1-1/2 teaspoons ground cloves
Freshly ground black pepper
1 tablespoon olive oil

Using a very sharp knife, make a pocket in each chop: slit horizontally, from the outside edge to the bone, cutting through to within 1/2-inch of the edge.
Quarter, peel and core 1 apple. Cut into 1/4 inch slices and toss the apple slices in the lemon juice. Add the golden raisins and 1 teaspoon of ground cloves. Mix together well. Spoon the apple mixture into the pocket of each chop, dividing it equally between them. Secure the slit edges with wooden cocktail sticks. Sprinkle the chops with the remaining ground cloves and season well with freshly ground black pepper.
Heat the oven to 225 degrees F. Heat olive oil in a pan, add the veal chops over high heat for 2–3 minutes on each side, to brown and seal. Lower the heat and cook for 10–15 minutes on each side, until cooked through and the juices run clear when the meat is pierced with a sharp knife. Peel and core the remaining apple. Slice into rings. Transfer chops to a warmed serving platter and keep warm in the oven. Add the apple rings to the pan and heat gently, turning carefully so that the rings do not break up, until golden brown. Arrange the cooked apple rings on top of the chops, serve the apple-stuffed veal chops immediately.

"There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative." -W. Clement Stone

Congrat's to former student Eric Malzone! Today is the Grand Opening of his very own CrossFit gym... CrossFit Pacific Coast, located in Santa Barbara, California! If you have a second, drop a comment on his blog. GOOD LUCK Eric, we'll be there today to show our support!

The low-tech Dumbbell Snatch is much easier than a barbell snatch. In fact, the two movements are similar in only three ways:
1. The load starts on the deck or in a hang position.
2. The load travels close to the body from the start position to overhead in a single move.
3. The load finishes extended over the head with locked-out arms and active shoulders.-Michael Rutherford



MARCUS "locks it out" overhead!

Workout of the Day
KAREN
For time:
150 Wall Ball #20/14

PALEO RECIPE
"Swedish Breakfast"
4 servings
1 teaspoon cinnamon
1/2 cup raisins
1/2 cup sliced almonds
1/2 cup dried apricots, chopped
1/2 cup sunflower seeds
4 chopped dates
1/4 cup dried cranberries

Mix all ingredients together. Bring 1 cup water to a boil. Add 3/4 cups Swedish Breakfast mix. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 4 minutes. Serve on top of sliced peaches or other fruit.
It can be served hot or cold for a breakfast you can enjoy year-round.

"The more I want to get something done, the less I call it work." -Richard Bach