Our program allows for individuals from ALL LEVELS (Beginner, Level 1, 2 & 3) to participate and become "better than yesterday." Recently, ZEB earned his spot on the whiteboard, thus, knocking SEAN out of the TOP 5 by a matter of seconds. This competitive atmosphere is really what makes CrossFit, "The Sport of Fitness"...



A look at ZEB doing Pull-Ups during "HELEN", checkout where he landed on the whiteboard!

Workout of the Day
Three rounds for time:
Run 800m
30 Deadlift #225
30 Sit-Up

PALEO RECIPE
"Chicken with White Wine and Mushrooms"
4 servings
4 chicken breast halves
Almond flour
1/4 cup olive oil
2/3 cup chopped onion
1/3 cup chopped carrot
1/3 cup chopped celery
2 tablespoons chopped Italian parsley
2 large garlic cloves, chopped
1 pound mushrooms, sliced
2 large tomatoes, diced
1 cup dry white wine

Sprinkle chicken with pepper; dust with flour. Heat oil in a heavy large skillet over medium-high heat. Add chicken and sauté until brown, about 5 minutes. Turn chicken over and sauté 3 minutes. Transfer chicken to bowl. Add onion, carrot, celery, parsley and garlic to skillet and sauté for 2 minutes. Add mushrooms and sauté until starting to brown, about 10 minutes. Add tomatoes and wine. Boil sauce until slightly thickened, about 10 minutes.
Return chicken to sauce. Cover skillet, reduce heat to medium and simmer until chicken is cooked through and tender, about 15 minutes. Transfer chicken and sauce to plates and serve.

"Nothing is an obstacle unless you say it is." -Wally Amos

For more Buddy Lee tutorials CLICK HERE!

Workout of the Day
Five rounds for time:
21 Bench Press #135
Run 400m

PALEO RECIPE
"Luscious Lime Shrimp"
3 Tablespoons fresh lime juice
1 green onion, chopped
2 tablespoons chopped fresh cilantro
1 teaspoon minced, seeded jalapeno peppers
1 teaspoon olive oil
½ teaspoon minced garlic
20 large shrimp (about 1 pound) peeled and deveined
1 tablespoon minced red peppers
20 cucumber slices

Stir together lime juice, green onion, cilantro, jalapeno peppers, oil and garlic in medium bowl. Toss the shrimp with two tablespoons of the dressing in another medium bowl. Cover and refrigerate shrimp for 30 minutes. Preheat broiler or grill. Broil shrimp about 3 inches from heat for 1 ½ minutes per side or until opaque. Immediately toss hot shrimp with the remaining dressing and red pepper and cool to room temperature. Arrange shrimp on cucumber slices.

"An optimist is a person who sees a green light everywhere, while the pessimist sees only the red stoplight... The truly wise person is colorblind."-Albert Schweitzer

A few days ago, "HELEN" made an appearance @ The Brickhouse and it was a CrossFit classic! This workout is a flurry of Running, Kettlebell Swings and Pull-Ups... by far one of the most exciting workouts on the whiteboard. To see the action and the faces, check out these great SHOTS.



Heather keeps a SMILE and a tight grip on the kettlebell!

Workout of the Day
Five rounds for time:
Row 500m
50 Squats

PALEO RECIPE
"Swiss Chard Chicken Tacos"
4-6 servings
12 leaves Swiss chard (cabbage leaves can be substituted)
1-1/2 pounds of lean chicken (diced)
1 medium onion, chopped
2 omega 3- enriched eggs
1/4 teaspoon black pepper
1 teaspoon oregano
1 clove garlic, minced
7 medium tomatoes, peeled and pureed

Wash Swiss chard and steam for 3 minutes, or until leaves are slightly limp. In a bowl, mix all ingredients (except for chard and 1/2 cup of tomato puree). Fill each Swiss chard leaf with the mixture and roll. Place the rolls in a 9x13-inch baking dish. Cover rolls with remaining puree and cover with foil. Bake at 350 degrees F for 1 hour.

"Beware of false knowledge; it is more dangerous than ignorance." -George Bernard Shaw

Step 1: Keep your body vertical--this is the key to holding a handstand. Keeping your arms, legs and back in a straight line makes your handstand feel lighter and more easily accessible. Bring your belly toward your spine to maintain this alignment. Your body will first go into a minor back bend to get its balance. Because you have a natural curve in your spine, this is a normal approach to keeping your balance. Stay with your natural curve, but don't do a full back bend... Instructions


Alex, Dennis and Patrick lined up!

Workout of the Day
"HELEN"
Three rounds for time:
Run 400m
21 Kettlebell Swings 1.5p
12 Pull-Ups

PALEO RECIPE
"London Broil"
4 servings
8 ounce flank steaks
Marinade:
1/4 cup white wine
1/4 cup olive oil
1 garlic clove, crushed
1 tablespoon lemon juice
4 black peppercorns, crushed
1 teaspoon powdered garlic

Combine all the marinade ingredients in a large shallow dish. Arrange the steaks in the dish and set aside at room temperature for 2 hours, basting occasionally. Preheat the grill (broiler) to high. Remove the steaks from the marinade and discard it. Put the steaks on a lined grill (broiler) rack and grill (broil) for 3 minutes on each side. Reduce the heat to low and grill (broil) for a further 3 to 4 minutes on each side, depending on the doneness of the steaks. Serve immediately.

"We cannot do everything at once, but we can do something at once."-Calvin Coolidge

After just 6 weeks of CrossFit training at LALANNE FITNESS, VINKO is down 15 lbs. He has more energy, is much stronger and LIGHTER (jumping below) on his toes than he has been in years. Regular CrossFit workouts along with The Paleo Diet has proven once again to be the most effective way to health and fitness... Don't stop Vink, you are doing great!



Workout of the Day
"NATE"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

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.

"If you don't like something, change it. If you can't change it, change your attitude. Don't complain." -Maya Angelou

This week's award goes to Lavinia, a well deserving, hard working athlete! She has an athletic background and still very competitive in the sport of "fencing". Lavinia is one of the strongest women at LALANNE FITNESS and determined to get to the next level! Here she is looking ROCK SOLID on the Overhead Squat!



Fencing and Rowing

Workout of the Day
21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

PALEO RECIPE
"Barbequed Spicy Honey Chicken"
3 tablespoons honey
2 tablespoons fresh lemon juice
1 tablespoon fresh orange juice
2 scallions, finely chopped
1 teaspoon finely chopped fresh tarragon
1 teaspoon finely chopped fresh thyme
1 teaspoon finely chopped fresh sage
1 teaspoon fennel seeds, toasted and crushed
Freshly ground black pepper to taste
4 boneless, skinless, chicken breast halves (about 1 pound)

In a large bowl combine honey, lemon and orange juices, herbs, scallions, pepper and fennel seeds. Put the chicken in the bowl and marinate for 1-2 hours. Fire up the barbeque and grill the chicken, turning constantly while basting with the marinade until the breasts are cooked.

"You are what you think. You are what you go for. You are what you do!" - Bob Richards

TEAM LALANNE FITNESS is sponsored by Oxylent