Let's take time to honor one of the most influential women in my life, my grandmother, Francisca Zavala Castro (aka "Bita"). She earned her angel wings on Oct. 30, 2009 at 12:45 PM. We will miss her so very much. She was such a strong woman with a lifetime of battle wounds that would take even the strongest man down. My Bita was a fighter and survived so many ailments that she wasn't expected to survive. If I have learned anything from my grandma, it was to get back onto your feet when life knocks you down. I am so grateful to have been blessed with her love. Thank you Bita for everything you taught me and all the love you gave me. I know you'll be watching over us from Heaven. Chris and I will love you always. Te quiero mucho Bita. -Maribel





Workout of the Day
Handstands

Five rounds for time:
7 Deadlift
10 Ring Dips

PALEO RECIPE
Homemade "V-8"
Tabasco sauce
1 cup water
1 tomato
1 tbsp ginger
1 tbsp garlic
1 cup celery
1 cup kale
1 cup spinach
1/2 banana
1/2 apple
Place ingredients into a blender for 30 seconds, refrigerate, enjoy.

The guardian angels of life fly so high as to be beyond our sight, but they are always looking down upon us. ~Jean Paul Richter

Weighted Push-ups, Pull-Ups and Sit-Ups are three of the most basic movements in our strength and conditioning program. Typically, we work with a low repetition count from 5, 3 or down to 1 rep max! This move is easy to do at home:
Have someone place a weighted object on your back:
1. Start in a plank position with a tight mid-section, chin-up (see below).
2. Slowly bring your chest down to the floor
3. Push-up to the start while maintaining a rigid body!



TONY says..."It felt like having 2 girls on my back."



Workout of the Day
Weighted Push-Up
5, 5, 5, 5, 5
-rest
For time:
100 ft. Overhead Walking Lunges(#25)
21 Pull-Ups
21 sit ups
100 ft. Overhead Walking Lunges
15 Pull-Ups
15 sit ups
100 ft. Overhead Walking Lunges
9 Pull-Ups
9 sit ups

PALEO RECIPE
"Cranberry Orange Smoothie"
1 cup cranberry juice
1 large banana
1 medium orange, peeled and segmented
1/2 cup strawberries, hulled
1/4 cup raspberry sherbet
1 cup ice cubes
1/4 cup whey protein powder
Combine all ingredients; blend for 30 seconds.

“Companies that solely focus on competition will ultimately die. Those that focus on value creation will thrive.”-Edward de Bono

If you lack absolute and/or relative strength then most of the prescribed CrossFit workouts are very difficult and less attainable. In the beginning you'll be scaling the workout of the day (WOD). The athletes who perform the best on CrossFit benchmark workouts are those who bring the best strength to weight ratio. The M.E.B.B. is the the first and most popular means by which effort lifting has been blended with CrossFit mixed mode training.



The Intelligent Exercise Design and Max Effort Black Box Seminar will prove to have a tremendous impact on the programming at LALANNE FITNESS. Developed in 2003 and field tested on hundreds of athletes, the Max Effort Black Box (M.E.B.B.) was the first training template design to blend strength conditioning with CrossFit mixed mode workouts. Are you ready to get stronger?



Michael Rutherford (a.k.a. Coach Rut) has over a quarter century of fitness coaching experience. His experiences include working with competitors from the ranks of international, Olympic, collegiate, high school, middle school and elementary school aged athletes. Coach Rut has also worked in hospital wellness environments and rehabilitation clinics.

Workout of the Day
Push Jerk
3, 3, 3, 3, 3
-rest
7 rounds for time:
7 DB Hang Squat Cleans (#40/25)
7 Burpees

PALEO RECIPE
"Guacamole Scramble"
5 omega-3 eggs
1/2 avocado
1/2 tsp lime juice
1/2 green bell pepper
1/2 jalapeno pepper chopped finely
1 small diced tomato
Salt and pepper
In a small bowl mash avocado until chunky. Add lemon juice, seasoned salt, hot pepper sauce and tomato. Mix and set aside. Sautee green bell pepper, when tender pour eggs over it with a dash of salt and pepper. Stir to combine mixture. Cook in a skillet for 2-3 minutes. Spoon guacamole mixture over it and enjoy!

"All of us are athletes. Some of us are in training and some of us are not. Our job as a coach is to awaken the inner athlete." -Coach Rutherford

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

What is speed? It is the ability to reach a high velocity of movement in whatever mode of locomotion – running, cycling, skating swimming etc.Very often, agility is more relevant to successful sports performance than all-out speed. Agility is the ability to explosively brake, change direction and accelerate again. Another element of fitness closely related to speed training is speed endurance. Many athletes must maintain a high velocity for longer than 6 seconds or produce repeated sprints with minimal rest periods in between. The combination of speed, agility and speed endurance an athlete requires is determined by his or her sport. But regardless of the event, there are several modes of training that are integral to developing a ‘fast’ athlete. -sportsfitnessadvisor



Maximal Velocity Sprint Mechanics

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

PALEO RECIPE
"Cocoa Mint Smoothie"
1/4 cup cocomilk
1/4 cup cocoa powder
5 peppermint leaves
1/4 cup chocolate protein powder
10 ice cubes
Combine all ingredients; blend for 30 seconds

"We boil at different degrees."-Clint Eastwood

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

Just how important it is to fuel yourself after a workout? In my opinion, it depends… it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is. Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it’s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them. A post-workout meal could be a solid meal or liquid nutrition (meal replacement shake). When it comes to PWO nutrition soon after exercise, liquid nutrition is known to be an easy way to get the nutrients to the muscles quickly while they are highly receptive to it. The theory is that the insulin elevation brought on by a PWO shake will help shuttle carbohydrates and amino acids (proteins) into muscle cells and encourage protein synthesis.... (cont.) READ MORE



MATT... "Airing it out"!

Workout out Day
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

PALEO RECIPE
"Carrot and Pineapple Salad"
5 carrots, shredded
2 cups pineapple, chopped
4 ounces coconut milk
1/4 cup coconut
1/4 cup raisins
Honey
Sea salt
Add carrots, pineapple and raisins in bowl.

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young."-Henry Ford

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

Hundreds of years ago people had to “acclimate.” All animal protein had become scarce, and they did something they came to regret hundreds of years later. They started to eat weeds.-"The Silent Killer"



PALEO DIET COOKING @ Hands On Gourmet... SIGN-UP TODAY!
Friday, November 13th, 7:30pm-10:30pm

Workout of the Day
Back Squat
5, 5, 5

AMRAP 10 MIN
"MARY"

PALEO RECIPE
"Cucumber Melon Smoothie"
1 cucumber, peeled, seeded and chopped
2 cups cubed honeydew melon
2 cups passion fruit juice
8 sprigs fresh mint, or amount to taste
2 cups crushed ice
1/4 cup vanilla protein powder
Combine all ingredients; blend for 30 seconds.

"If you worried about falling off the bike, you'd never get on."-Lance Armstrong

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

COLIN is our "Student Athlete of the Week." The improvements in is CrossFit performance over the past 6 months have been impressive. He is now one of the few LEVEL 2 stdents we have and you'll find him at the top of our leaderboard on any given day. This guy is strong and powerful.... Check out his 53" box jump below. Colin is a stand out in our Masters Class and brings a ton of enthusiasm and energy to this group. Keep it up Colin... You are a bright star in this community!



This jump gave COLIN the record for MAX HEGHT BOX JUMP!

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

PALEO RECIPE
"Swedish Breakfast"
1 teaspoon cinnamon
1/2 cup raisins
1/2 cup sliced almonds
1/2 cup dried apricots, chopped
1/2 cup sunflower seeds
4 chopped dates
1/4 cup dried cranberries
Mix all ingredients together. Bring 1 cup water to a boil. Add 3/4 cups Swedish Breakfast mix. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 4 minutes. Serve on top of sliced peaches or other fruit.

"Innovation distinguishes between a leader and a follower."-Steve Jobs