GYM CLOSED TODAY and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

The 3rd part of our Entrance Exam is the Sit-Up. This movement is a safe and effective way to improve core strength. It will also, detect weak abdominals! Simple bodyweight and basic gymnastics drills are the most effective. When performing "The Sit-Up", full range of motion is required. An Ab-Mat or rolled-up towel will work. This lumbar support will allow for optimal contraction and isolation of the mid-section. Here's a CLIP on how to perform this move correctly!



Dan gets into a zone cranking out the Sit-Ups!

Workout of the Day
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

"Example is not the main thing in influencing others, it is the only thing". - Albert Schweitzer

PALEO RECIPE
"Green Chile Pork Stew"
24 green chilies, fresh or canned
2 tablespoons canola oil
2 pounds of lean pork loin, trimmed of all visible fat
2 large yellow onions, finely chopped
3 minced garlic cloves
3 cups stewed fresh tomatoes
1 six-ounce can of salt free tomato paste
2 cups of water
½ teaspoon cumin

If chilies are fresh, parch and peel them, and remove the ribs, seeds and tops. In a large stew pot, heat canola oil and add pork cubes and sauté until lightly brown. Add onions and garlic and brown. Cut chilies into one inch slices and add to the pork and onions. Add remaining ingredients and cook about one hour until the stew is thickened. Adjust the seasonings to your pleasure.

TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED this Friday and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

Part TWO of our entrance exam is the SQUAT. This is definitely the most important exercise you will learn here or any where else for that matter! In fact it should be the first functional movement that is practiced. Followed by the Sit-Up, Push-Up and Pull-Up. We progress from there... Pistols, Handstand Push-Ups or Kipping Pull-Up are next. New students must be able to perform these movements with good mechanics. Scaled or not, it is imperative that these skills are mastered early in the development of any athlete. If I were asked to teach CrossFit to a novice audience, we would all start with SQUATS. How's your Squat? Working on your Pistols (single-leg squat) of Kipping Pull-Ups?



A perfect squat by Andrew... one our most consistent students!

Workout of the Day
Push Jerk 3-2-2-2-1-1-1-1-1 reps

"If you have built castles in the air, your work need not be lost. That is where they should be. Now put the foundation under them." - Henry David Thoreau

PALEO RECIPE
"Stir Fried Beef with Vegetables"
2 tablespoons canola oil
1 clove garlic, pressed
12 ounces boneless sirloin steak, trimmed of all visible fat, thinly sliced
¼ cup burgundy wine
1 yellow onion cut thinly into wedges
1 red pepper, seeded and cut into slender strips
2 celery stalks, chopped
4 ounces of sliced mushrooms
4 ounces thinly sliced carrots
3 tablespoons lemon juice

Sauté the beef in the oil with garlic and half of the red wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Sauté the onion, celery, red pepper, and carrots until the onion is tender – about 4 minutes. Add the remainder of the red wine. Add the mushrooms; stir-fry everything together for about another 3 minutes. Combine the vegetables with the meat.

TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED this Friday and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

The 1st test of fitness at LALANNE FITNESS is 500 meters on a C2 rowing machine! "The ergometer, or erg, is a piece of fitness equipment used to simulate the strokes and movements used by competitive rowers in racing. It can commonly be found in fitness facilities all over the world and gives athletes and non-athletes of every sport and ability level the opportunity to experience the benefits of the rowing action workout previously enjoyed only by the outdoor rowing enthusiast."-heluim.com



Hey, there's Jamie. We miss you... see ya soon!

Workout of the Day
Row 5k for time!

"If what you're working for really matters, you'll give it all you've got."- Nido Qubein

PALEO RECIPE
"Grilled Polish Vegetables"
1 small cabbage, cored
2 tablespoons olive oil
½-1 teaspoon onion powder (optional)
1/8-¼ teaspoon black ground pepper
4 medium carrots cut into 1-inch pieces
2 celery ribs cut into 1- inch pieces
1 small onion cut into wedges
½ pound whole fresh mushrooms
1 small green pepper cut into pieces

Cut cabbage into 6 wedges; spread oil on cut sides. Place cabbage on a piece of heavy-duty foil, about 24 inches by 18 inches. Sprinkle with onion powder, if desired and pepper. Arrange remaining vegetables around cabbage. Seal the foil tightly. Grill, covered, over medium-hot heat for 30 minutes or until vegetables are tender, turning occasionally.

TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED this Friday and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

After hearing from a lot of people questions about using the 20lb ball, and for the majority of people, any ball over 12lbs, I figured I'd post something here to try and clear things up. The 20lb ball emphasizes strength, and has limited applications beyond that. A few things to consider:
1. If you are going to try and build strength, go into the weight room.
2. If you are going to try and build athleticism, go to practice/to the field. Train movement patterns; large amplitude movements that recruit multiple muscle groups and develop concepts such as a summation of forces and the serape effect. Be careful you aren't turning the medicine ball into a fancy dumbbell. Think of the analogy/comparison between machines and free weights - free weights allow you to use movements that more closely mimic everyday life movements. The medicine ball should be treated the same way - use movements that are more complex than simple freeweight and dumbbell exercises. Train movement patterns!
3. It takes a base level of knowledge, conditioning, and strength to effectively use a 20lb ball. BEGINNERS SHOULD NOT BE STARTING WITH WEIGHT GREATER THAN WHAT THEY CAN HANDLE.
4. The purpose of training with the medicine ball, or for that matter, any equipment or exercise protocol, is not to become injurred, rather, to improve your overall fitness level and well-being.
5. Using a particular weight or type of equipment simply to follow a prescribed workout makes absolutely no sense. This would be akin to watching someone performing plyos when their form breaks down, and then saying "keep going, the workout sheet says we have 3 more sets." Please use common sense. If an exercise is being done wrong, logic would suggest to either correct the mistake, scale it to something that is easier and that you are capable of efficiently handling, or stop doing it all together.
6. Beware of following workouts that were not designed specifically for you. The internet is saturated with websites providing workouts for the casual reader. This does not mean it is appropriate for your conditioning level or experience. Consult a competent, degreed, and certified professional and your physician before embarking on any physical activity program.
7. Be careful not to let ego be the dictator of your workout - it is a one-way street to exercise burnout and injury.
Please keep the questions coming, we want you to have a good experience with the Dynamax ball and help you improve faster, and safely!-Elite Athletic Development Program



Ricky's got no problem with the 20 pound Med. Ball!!!

Workout of the Day
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

"We are told that talent creates its own opportunities. But it sometimes seems that intense desire creates not only its own opportunities, but its own talents."-Eric Hoffer

PALEO RECIPE
"Paleo Ranch Dressing"
1 cup "Omega-3 Mayonnaise" from recipe above
1 cup coconut milk
1 teaspoon dried dill
½ teaspoon garlic powder
Pepper to taste

Mix all ingredients together. It is better if refrigerated for one hour before serving but this step is not necessary. It should be noted that this dressing tastes just like regular dressing, with no coconut taste at all. It is also great as a dip for raw veggies.

TEAM LALANNE FITNESS is sponsored by Oxylent

COME down to show your SUPPORT for our TEAM! The CrossFit Games 2009 Affiliate Cup Challenge will start early (8am) on Friday, July 10th, 2009. There will be 1-3 team workouts (format to be announced later). The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). The winning team on Sunday will then be the 2009 CrossFit Games Top Affiliate. Please email .(JavaScript must be enabled to view this email address) for details on when and where to find us this coming Friday!



CBS is developing a reality project in which ordinary Americans will compete in crazy strength competitions. Shooting under the cheeky working title "America's Strongest American ," producer Michael Davies ("Who Wants to Be a Millionaire") shot a one-hour pilot in Las Vegas during the weekend. Here's a shot of me "on set", back in March! Can you guess what I'm doing?

Workout of the Day
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

PALEO RECIPE
"Poached Halibut Steaks"
2 or 3 green onions, cut into 2 inch long pieces
1 tablespoon olive oil
1 red onion, cut lengthwise into thin slices
1 carrot, cut into thin matchstick pieces
2 Halibut steaks (½ pound)
2 lemons

Heat oil in a deep skillet over medium heat. Add onion and sauté three minutes. Add carrot and cook three more minutes. Stir in green onions. Spread vegetables evenly over bottom of skillet. Lay halibut steaks on the vegetable bed in the skillet. Add a small amount of water just to cover the bottom of the skillet. Cover and cook until the fish flakes easily with a fork – about 10 minutes. Transfer the fish to a serving plate and top with vegetables and lemon juice.

TEAM LALANNE FITNESS is sponsored by Oxylent

Our "Student Athlete of the Week" is Alex. Next time you see him, recognize his efforts and notice how focused he is during the workout. Alex has been showing-up for class, several times per week and I dare you to try and keep up with him. He recently turned in an impressive performance at the NANCY challenge prelims! Keep it up Alex, you are getting stronger everyday!



This shot of Alex, says it all!

Workout of the Day
Five rounds for time:
Swim 200 meters
21 Thrusters (#95 barbell or #45 dumbbells)

"Remember that failure is an event, not a person".-Zig Ziglar

PALEO RECIPE
"Chez Lorraine's Baked Salmon"
4 salmon steaks (about 1 ¾ pounds)
4 tablespoons lemon juice
1 teaspoon dill weed
2 tablespoons finely chopped fresh chives
Lime wedges

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges.