You get an EXTRA class for the next TWO WEEKS!

You've mastered the kipping pull-up, you can deadlift 1.5x's your bodyweight and run a 7 minute mile.....now what?! Although you are more physically fit than ever and are excited about continuing to improve your fitness goals, do you know what level you are at LALANNE FITNESS or amongst the CrossFit community? You will now!



Starting this week, we will begin implementation of The LALANNE FITNESS Athletic Level Assessment. Although fairly standard throughout CrossFit, these tests are made-up and evaluated a bit differently throughout the different programs...

We have created one that is fairly standard and useful to the progression of our athletes and we are excited for you to begin the journey to raise YOUR LEVEL! Here are some specific numbers and MILESTONES to help you SET personal GOALS!

Workout of the Day
"Randy"
For time:
75 Power Snatches (#75/55)

PALEO RECIPES
"Salmon and Zucchini Fritters"
2 eggs
1 ½ cups almond meal
100g smoked salmon, thinly sliced
2 large zucchini, roughly grated, liquid squeezed out
1 tablespoon chopped dill
Olive Oil
Combine eggs and almond meal in a bowl and whisk until smooth. Stir through smoked salmon, zucchini, dill, salt andpepper. Place oil in a frying pan and heat over medium heat. Spoon 1 tablespoonful of the smoked salmon mixture into the pan, allowing room for spreading. Cook for 2-3 minutes each side or until golden underneath and cooked through. Remove and repeat with remaining smoked salmon mixture, adding oil to the pan between each batch.

"It's not what you've got, it's what you use that makes a difference."-Zig Ziglar

You get an EXTRA class for the next TWO WEEKS!

The most important workout of the year is approaching fast. "Fight Gone Bad IV" will be held on Saturday, September 26th! Save the date, you do not want to miss it. This is a yearly CrossFit Fundraiser benefiting the Prostate Cancer Foundation and The Wounded Warrior Project. Join the LaLanne Fitness Team today!



Here's a link for everyone to "Register", join the LaLanne Fitness Team and create your own "personal fundraising page." This is what my my page looks like! I am searching for my first donation as you are reading this now. I plan to send an email including a link to my "personal fundraising page" to all friends and family willing to help find a cure and support our soldiers. My goal is to raise $10,000 as a Team, $1,000 as an individual. What's your goal?

A flashback to FGB III last year at the Brickhouse (below)... If you participated last year and/or were seen in this video, I am excited to see you back to FIGHT again! This is an event more powerful and meaningful than any other at LALANNE FITNESS!

Manza vs. Misha - Row 500 meters

Workout of the Day
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

PALEO RECIPE
"Mushroom and Bacon Omellete"
3 eggs
3 bacon eyes, diced
¾ cup mushrooms, chopped
Salt and pepper
1tbs oil
Place oil and bacon in a frying pan on medium heat and cook until bacon has started to brown. Add mushrooms and stir continuously for a further 1min, or until mushrooms have started to shrivel. Whisk eggs in a bowl, add bacon and mushrooms and combine well. Pour into a frying pan on medium heat, with baking paper on top. When the bottom of the eggs have cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the eggs onto it, then transfer it onto the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom.

"I finally realized that being grateful to my body was key to giving more love to myself." -Oprah Winfrey

Our "Student Athlete of the Week" is DAN! When it comes to getting involved... Dan is the MAN! He has been coming to class almost everyday. He showed up to our recent swim workout (scroll down to see pic) and blew everyone away with his swimming ability! He is also taking steps outside the gym to improve performance and health making sure to eat the right food and avoid the wrong ones. Dan has a great attitude and gives 110% till the end of class... Way to GO DANO!!!



A nice look at Dan crushing the Overhead Lunge, Burpee WOD in under 20 minutes!

Workout of the Day
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

PALEO RECIPE
"Bacon and Leek with Boiled Eggs"
Ingredients
3 bacon eyes, diced
1 small leek, ends removed and sliced
3 asparagus stalks
2 eggs
1tbs oil
Salt and pepper
Place eggs in a pan with boiling water and cook to reach desired texture. Meanwhile, place oil and bacon in a frying pan on medium heat and cook until bacon has started to crisp. Add leek and asparagus and stir continuously for a further 1min, or until leek is tender. Remove eggs from pan, peel and cut in half and place on a serving plate. Place bacon and leek mixture along side the eggs.

"It has been my observation that most people get ahead during the time that others waste. "-Henry Ford

Once in a while, we have a student join our program with a high level of both fitness and skill. I am referring to ZEB... a 20 year old kid who is a self-taught CrossFitter! As a collegiate level wrestler, he's been busting his but all summer long in preparation for the upcoming season. Here's a highlight reel of him last year at 149 lbs. I am confident he is stronger and more powerful than ever before after several months at LALANNE FINTESS. Unfortunately he has headed back to Williams College in Northwestern Massachusetts. Farewell Zeb, your energy and effort will be missed, hopefully we'll see you at the CrossFit Games next year!



Zeb 's GOES OUT in style... On the sidewalk with 14:25 "PR" on NANCY by over 3 minutes!

Burpees & Overhead Lunges Flickr SHOW!

Workout of the Day
Five rounds for time:
50 ft Overhead Walking Lunges (#45)
21 Burpees

PALEO RECIPE
"Banana-Berry Smoothie"
Ingredients
½ cup water
½ cup frozen blueberries
1/3 cup frozen raspberries
1 small banana
2 scoops vanilla protein powder
Place ingredients into a blender and bend for 30 seconds.

"There is more to life than increasing its speed".-Gandhi

So we decided to take this weeks OUTDOOR WOD to the beach! There were several students that showed-up to make it happen! We couldn't have asked for a better day... the water was warmer than it has been all year and the sun was out! For those of you that expressed interest but no-showed because "something came up", I'm going to offer a "LAST CHANCE" for everyone that did not make it out yesterday. We are going to meet again next Thursday Aug. 20th at 12 noon, so mark your calendar! We will bring equipment this time but that's about all I can tell you. There will be a sign-up sheet at the gym, so get your name on it at the next class! Here's another look at the SWIM WORKOUT that made it to CrossFit.com



From left to right - myself, Dan, Alyssa, Nick and Andrew!

Here's another swim workout at a pool. This looks like fun... Hmmm!

Workout of the Day (Aquatic Park)
Five rounds for time:
Swim 250m
20 Push-Ups
30 Sit-Ups
40 Squats

PALEO RECIPE
"Cashew and Coconut Shake"
Ingredients
2tbs coconut meat
2tbs cashew butter
2 scoops vanilla protein powder
2/3 cup water
2 ice cubes
Instructions
Place all ingredients into a blender and blend on high speed for 30seconds.

"Energy and persistence conquer all things."-Benjamin Franklin

"The workout nearly killed me but the most impressive part of this gym is the people. You can train anywhere, but training where they care is rare.-Mark



Tayra showing excellent range of motion on Ring Dips!

Workout of the Day
"Mr. Joshua"
Five rounds for time:
Run 400m
30 GHD Sit-Ups
15 Deadlifts (#250/155)

PALEO RECIPE
"Banana Cinnamon Shake"
3 ice-cubes
3/4 cup water
1/3 cup coconut milk
1 banana
2 scoops vanilla protein powder
Sprinkle cinnamon
Place ingredients into a blender and bend for 30 seconds.

"Whatever you fear most has no power - it is your fear that has the power." -Oprah Winfrey