This is not a slim-down, get-ripped of biggest-loser challenge. At LALANNE FITNESS, we really don't care what you look like, it's about what you can do... and how much you can improve! That's why we are offering a chance for every one of our students to experience measurable, observable, repeatable results at the next 8-Week Fitness Challenge. The PRELIMS will be held on Saturday, October 10th! This challenge has been decided and we are taking it to the next level with 3 separate events to truly challenge you as a CrossFit athlete! There will be three events on the same day! Are you ready to challenge yourself over 8 weeks and increase strength and overall fitness levels? Below is a sneak peek at what to expect...

Event # 1: MET-CON Event # 2: 10 MINUTE AMRAMP Event # 3: 1 REP MAX LIFT



John looks ready for the LALANNE FITNESS OLYMPICS... Are you?

Ivan Stoitsov, Bulgarian olympic weightlifter, totaled 368kg at 76.83kg at the Weight Lifting World Champs in 2007. His 158kg Snatch & 205kg Clean & Jerk got him gold. Here’s a video of his 205kg Clean & Jerk.

Workout of the Day
Clean & Jerk
3, 3, 3, 3, 3

PALEO RECIPE
"Berries and Butter Lettuce Salad"
1 head of butter lettuce washed and hand cut
1/4 cup blueberries
1⁄4 cup sliced strawberries
1⁄4 pecans
Place lettuce and berries in a large bowl. Toss with your favorite dressing and top with pecans.

"Building a better you is the first step to building a better America."- Zig Ziglar

"Why is bad form a problem? Two reasons come to mind immediately. First, shoving joints into positions they are not designed to occupy presents potentially significant safety problems, although not of the magnitude you may have been led to believe. And second, allowing joints to assume positions they are not designed to occupy means work that should have been done by the muscles anatomically designated to move the bones in question actually got done by other muscles, whose proper function in efficiently performing the movement got circumvented by your inattention to detail. It really boils down to that: bad form—for people who know better—is just a willingness to do the movement the wrong way because that’s the way you’ve been doing it. And the right way is better because eventually you can lift more weight correctly, in addition to the fact that you’re less likely to get hurt." -Mark Rippetoe



Kanishk watches Dennis SNATCH with "good form."

Workout of the Day
Three rounds for time:
Run 800m
30 Burpees

PALEO RECIPE
"Fig Smoothie"
2 frozen bananas, peeled and chopped
6 fresh figs, halved
1/4 cup coconut milk
3/4 cup orange juice
1/4 cup Whey Protein
Combine all ingredients; blend for 30 seconds.

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." -Buddha

Over the weekend, we traveled to Arizona, where long time friend and fellow fitness professional Luke Kayyem celebrated the GRAND OPENING of his very own box, CrossFit Scottsdale! The weekend started on friday by HONORING 9/11 HEROES with a workout along side soldiers from nearby Luke Air Force Base. An emotionally charged moment preceded the WOD when a soldier was re-enlisted with a swearing in ceremony. The following night they celebrated with an awesome party complete with DJ, fashion show and CrossFit demo! Congratulations to Luke and Najla Kayyem for hosting such an amazing weekend. They are well on their way to building a strong CrossFit Community.



Our friendship began many years ago at a health club in southern california and we continue to share a passion for helping people. Luke Kayyem is one of the few professionals in the industry that really cares about changing peoples lives for the better! Heres what he had to say about the weekend... included are a few videos Maribel captured with the FlipV.

Workout of the Day
As many rounds as possible in 20 minutes of:
9 Burpees
11 Pull-Ups
21 Kettlebell Swings (1.5 p/1 p)

PALEO RECIPE
"Simple Grilled Chicken"
4 skinless, boneless chicken breasts
1⁄2 cup olive oil
1 clove garlic diced
1 onion sliced
Place washed chicken breasts in a sealable bag. Add olive oil, let marinate for 5 to 10 minutes. Grill over medium heat for 3-5 minutes per side.

"Be careful about reading health books. You may die of a misprint." -Mark Twain

Our "Student Athlete of the Week" is JOE! This guy is a SERIOUS ATHLETE. His multi-sport lifestyle includes, CrossFit, running, swimming, stand-up paddleboard and more! It's been exciting to hear back from him over the last few months on how CrossFit training has INCREASED PERFORMANCE within all of his sporting events!



Joe crossing another ATHLETIC SKILL off the LIST... The "1-Arm Handstand"!



We continue to be impressed by his desire to excel and take everything he does to the next level! Here's a shot from a recent swim across Donnor Lake... Way to go JOE! (BTW- Your triceps may be getting too big for your arms.)

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

PALEO RECIPE
"Banana Colada Smoothie"
2 bananas, broken into chunks
1/2 cup shredded coconut meat
1/4 cup coconut milk
1/4 cup vanilla whey protein powder
6 cups crushed ice
Combine all ingredients; blend for 30 seconds.

"I'm more concerned about members of Congress being drug-free than I am about members of the Yankees or Giants." -Pat Sajak

I know it has only been a few months since the CrossFit Games 2009 Regional Qualifier but now is the time to start thinking about who's going to give it shot in 2010. My goal is to help as many students as possible get ready for the individual qualifier in 2010. Reference our ATHLETIC LEVEL ASSESMENT in order to figure out where you are weakest and what you should be working on. PARTICIPATION is the name of the game. Everyone is encouraged to sign-up, show-up and do your best! Making the comittment to compete will provide you with the motivation needed to keep training hard over the next 6 months. Please post in the comments below if you are planning to register for the NorCal Qualifier in 2010. Again this is for all levels, there will be tons of support along the way!



Here's a great shot of Joan at the Affiliate Cup WOD. She also did great in the individual competition! Are you ready?

Workout of the Day
Five rounds for time:
Run 400m
21 Bench Press (#135/95)

PALEO RECIPE
"Grape and Avocado Salsa"
1 1/2 cups seedless red grapes, chopped
1 avocado - peeled, pitted and diced
1/4 cup chopped red bell pepper
2 tablespoons chopped yellow bell pepper
2 tablespoons chopped sweet onion
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
1/2 teaspoon garlic salt
1 pinch ground black pepper
Place the grapes, avocado, red pepper, yellow pepper, onion, and cilantro in a mixing bowl. Season with lime juice, garlic salt, and black pepper. Gently fold the ingredients together until well mixed. Refrigerate 30 minutes before serving.


"All life is an experiment. The more experiments you make the better." -Ralph Waldo Emerson

Many of our students participate in recreational sports. Maybe you are in a soccer league, pick-up basketball games or like to dance? All of these activities require good FOOT WORK, reaction time and agility! Along with increased strength and power, CrossFit will also improve your coordination and accuracy when it comes to specific sports. If there's an ACTIVITY that you practice outside of CrossFit I would love to hear about it and how CrossFit has helped you become better and more competitive! Post to comments below!



Charles and Alyssa "cutting" easily through the agility drills!

Workout of the Day
CF GAMES 2009 Day 1 - WOD #5
Three rounds for time:
30 Wall Balls (#20/14)
30 Squat Snatches (#75/55)

PALEO RECIPES
"Salmon Burgers"
2 pounds fresh salmon, skin removed
2 egg whites
1 tablespoon Dijon mustard
1/2 teaspoon kosher salt
2 tablespoons chopped fresh dill
4 large lettuce leaves, washed
Mince all the salmon, blend on high. Place all the salmon in a large bowl and combine with the egg whites, mustard, salt, and dill. Form 4 patties, each 3/4 inch thick. Place on a medium-hot grill and cook 4 to 5 minutes per side. Serve on lettuce leaves, in lieu of buns.

"We all have big changes in our lives that are more or less a second chance." -Harrison Ford