Have you been doing your SIT-UPS? There is really no way around doing this important exercise. It is the safest and simplest way to strengthen the core. The Medicine Ball adds an element of abdominal power. I have found that elevating the competitive atmosphere with a team RACE leads to a far more productive workout.



The shot above is a "SIT-UP relay RACE"... showing Stephanie and Liz working hard as usual. Since their first class, they have been pushing each other to do more than they ever would individually. Drills like this make our classes fun, engaging and effective!

Workout of the Day
CINDY
Complete as many rounds as you can in 20 minutes:
5 pull-ups
10 push-ups
15 squats

PALEO RECIPE
"Maine Pot Roast"
3 pound lean beef roast trimmed of all visible fat
¼ teaspoon pepper
2 quartered onions
4 quartered carrots
1 celery stalk cut into eight pieces
1 bay leaf
5 cups of water
1 small cabbage cut into wedges

Sprinkle meat with seasonings. Place onions, carrots and celery into a crock-pot. Top with meat. Add bay leaf and water. Cover pot and cook on low for five to seven hours or until meat is tender. Remove meat; turn on high. Add cabbage wedges, cover and cook on high 15-20 minutes or until cabbage is done.

"If you're walking down the right path and you're willing to keep walking, eventually you'll make progress."- President Obama

TEAM LALANNE FITNESS is sponsored by Oxylent

Pressing a heavy load can be a real confidence BOOSTER for everyone! The strength and stability needed to support a weight overhead has tremendous value for men and women. Each week I witness several student set Personal Records on PRESSING movements. Below is shot of AMY in complete control of a barbell that she never imagined pressing before starting CrossFit. She has never been stronger or more CONFIDENT about her physical capacity after just a few months of training. What are you doing to build your confidence?



Here's a group of students that decided to experience "The Chipper" (FINAL WOD of the CF GAMES 2009)

Workout of the Day
Overhead Squat
3, 3, 3, 3, 3

PALEO RECIPE
"Roast Pheasant with Fruit and Nut Stuffing"
1 pheasant (2-3 pounds)
Fresh ground pepper
Garlic powder
Olive oil
1 ½ cups freshly squeezed orange juice
½ cup raisins
3 cloves
½ cup dried and coarsely chopped apricots (non-sulfured)
½ teaspoon grated orange peel
1 cup chopped pecans

Preheat oven to 350 F. Wash and dry the pheasant and brush with olive oil inside and out. Sprinkle inside and out with pepper and garlic powder. In a saucepan combine the orange juice, raisins and cloves. Bring to a boil, reduce the heat and simmer five minutes. Strain the mixture, discarding the cloves and reserving the orange juice and raisins. In a mixing bowl combine the raisins, apricots, ginger, orange peel and the nuts. Mix well and use the mixture to stuff the pheasant. Place the pheasant breast up on a rack in a roasting pan, and roast until tender, about 30 minutes per pound, brushing frequently with the remaining orange juice. Place the pheasant on a serving platter and trickle the liquid from the roasting pan over the pheasant.

"Do, or do not. There is no 'try.'" -Jedi Master Yoda

TEAM LALANNE FITNESS is sponsored by Oxylent

Jumping and running are NATURAL PRIMAL PHYSICAL SKILLS. Every day you could be faced with a situation that requires you to JUMP or move quickly to avoid danger. One of the many functional movements we include in our daily workouts is the "Box Jump."This plyo-metric exercise will also improve your athletic performance. Below is a shot of Jason mid-air! He's been jumping, running, pushing and pulling his weight at every class... Keep it up JASON!



Workout of the Day
MICHAEL
Three rounds for time:
Run 800m
50 Back Extensions
50 Sit-Ups

PALEO RECIPE
"Mojo Grilled Shrimp Marinade"
¼ teaspoon dry mustard
Juice of 1 lime or lemon
¼ cup olive, canola oil
½ teaspoon honey
Pepper
Dash cayenne pepper

Mix all ingredients together. Marinate shrimp for several hours.

“I just want to see how long I can keep this thing going. The easiest thing is dying. Living is a a pain in the butt.” -Jack LaLanne

TEAM LALANNE FITNESS is sponsored by Oxylent

2009 CrossFit Games Affiliate Competition



Workout of the Day
FRAN
21, 15, 9 rep rounds for time:
Thrusters #95/65
Pull-Ups

PALEO RECIPE
"Shrimp and Avocado Salad"
4 servings
1 pound cooked medium-sized shrimp, remove tails
1 medium sized tomato, seeded and chopped
3 scallions, chopped
1 large clove garlic, pressed
2 tablespoons fresh lemon juice
1 tablespoon red wine
1 large firm avocado, cut into 1/2 inch cubes
1 tablespoon chopped cilantro
1 tablespoon chopped fresh mint
2 tablespoons chopped pumpkin seeds
Add pepper & garlic powder to taste
Pinch of red pepper flakes
Olive oil to taste
1 head small romaine lettuce, outer leaves removed

Assemble all ingredients with shrimp in a bowl, except lettuce, and mix. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away, if you don’t have the time. Serve on a bed of chopped romaine lettuce

"The day you decide to do it is your lucky day." -Japanese Proverb

TEAM LALANNE FITNESS is sponsored by Oxylent

The CrossFit Games 2009 Affiliate Cup consisted of 3 workouts in order...

9:30AM - Stadium WOD
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cut-off on this workout.

23:39 56th place (cut-off was later changed to 25:00)



11:30AM - Relay Run WOD (approximately 2,500m)
Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

12:05 15th place



1:30PM - North Pad WOD
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins.

859 points 23rd place



For more ACTION shots check-out our "CF Games 2009" SLIDESHOW-l

Final Results

Workout of the Day
15 barbells cleans 155#
30 toes to bar
30 box jumps 24"
15 muscle-ups
30 push presses 40#
30 double-unders
15 thrusters 135#
30 pull-ups
30 burpees
300ft Overhead walking lunges 45#

PALEO RECIPE
"Spicy Beef Jerky"
2 pounds lean beef, trimmed of all visible fat, cut into 1 inch wide, 1/8 inch thick (Almost any meat can be dried -- try lean pork, venison, buffalo, even poultry and fish)
Chili powder
Cumin
Garlic powder
Onion powder
Dry Mustard
Cayenne pepper
Lemon pepper
Turmeric
Coarse ground black pepper
Curry powder
White pepper

Mix any and all combinations of the spices listed above in a medium sized bowl to make a dry rub. Let your personal tastes and imagination guide you. Our favorite is cumin, garlic powder, coarse ground black pepper, turmeric and cayenne pepper mixed in equal parts. Dip each meat strip in the bowl of spices. Lightly coat and then marinate for at least 30 minutes – its better if you have time to marinate the meat overnight in a covered bowl in the refrigerator.

"Our workouts are competitive events."-Greg Glassman

TEAM LALANNE FITNESS is sponsored by Oxylent

Our "Student Athlete of the Week" is Kate! She has made loads of progress over the past few months with us. Kate has really stuck to her comittment, keeps showing-up and making it happen! Way to go Kate...



Here's Kate getting her chin well above the bar!

The FINAL movement of our ENTRANCE EXAM is the Pull-Up... "Pulling the chest to the bar is very hard but encourages fully “opening the chest” and pulling the shoulders back or “closing the back.” In the early stages of developing a pull-up it is acceptable to bring the Adam’s apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pull-ups."-CFJ

100 Pull-Ups for time!

Workout of the Day
Four rounds for time:
Swim 100 meters
50 Squats

"There are no strangers here; Only friends you haven't yet met."-William Butler Yeats

PALEO RECIPE
"Roast Pheasant with Fruit and Nut Stuffing"
1 pheasant (2-3 pounds)
Fresh ground pepper
Garlic powder
Olive oil
1 ½ cups freshly squeezed orange juice
½ cup raisins
3 cloves
½ cup dried and coarsely chopped apricots (non-sulfured)
½ teaspoon grated orange peel
1 cup chopped pecans

Preheat oven to 350 F. Wash and dry the pheasant and brush with olive oil inside and out. Sprinkle inside and out with pepper and garlic powder. In a saucepan combine the orange juice, raisins and cloves. Bring to a boil, reduce the heat and simmer five minutes. Strain the mixture, discarding the cloves and reserving the orange juice and raisins. In a mixing bowl combine the raisins, apricots, ginger, orange peel and the nuts. Mix well and use the mixture to stuff the pheasant. Place the pheasant breast up on a rack in a roasting pan, and roast until tender, about 30 minutes per pound, brushing frequently with the remaining orange juice. Place the pheasant on a serving platter and trickle the liquid from the roasting pan over the pheasant.


TEAM LALANNE FITNESS is sponsored by Oxylent