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

"When coaching the GHD sit-up, we cue for the athlete to sharply extend the legs while coming up. The difference is obvious to everyone watching, when the RECTUS FEMORIS kicks in. Those who have identified the GHD sit-up and other feet-anchored sit-ups as a source of low-back pain seem to always pull with the iliopsoas alone and never use rectus femoris. Those who’ve had problems with low back pain from GHD or roman chair sit-ups will find considerable relief by training to use the full complement of hip flexors in performing sit-ups."



"We start newcomers out on the GHD sit-up by spotting to make sure that they can come down to parallel without collapsing. (Last year, and very briefly, we trained a Stanford University coach who made a huge point of sharing his focus on core training on the Swiss ball. When we got him on the GHD, he fell back off of the horizon and couldn’t get up. He had to be deadlifted back to horizontal.) If our athlete is afflicted with a core as weak as the Stanford coach’s, we start him on the Ab-Mat and reintroduce the GHD sit-up at a later date when more rudimentary strength has been developed."-Greg Glassman



Scott shows us what the GHD can do for your "core."

Workout of the Day
JOSH
For time:
21 Overhead Squats
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
15 Pull-Ups

PALEO RECIPE
"Coco Coffee Treat"
1/2 cup espresso
1/4 cup agave nectar
1 cup coconut milk
2 1/2 cups ice cubes
Puree in a blender for 30 seconds.

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats."-Mark Rippetoe

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

Does Movement-Based Partner Medicine Ball Exercises Replace Traditional Weight Training?
Absolutely not - they compliment each other. Medicine Ball work is a bridge that incorporates the strength gained from weight training into specific athletic motion. When heavier balls are used for slower, low volume sets, their use is more akin to weight training and equivalent to a glorified dumbbell exercise. When lighter balls are used for high volume/high velocity sets, the intent is for quality, speed, power, and endurance of specific movement patterns. It is important to incorporate movement-based medicine ball training into a well rounded program that focuses on strength training, plyometrics, core strength, and overall cardiovascular fitness, along with other components specific to your training requirements. We believe that movement-based partner medicine ball training provides superior training results to other, more basic forms of medicine ball training.

The Value Of Movement-Based Training:
Besides the obvious advantages from a physiologic, practical, and enjoyment standpoint, movement-based training is also adaptable. The exercises provided in our education section are simply the basics. Nearly every exercise may be combined with another movement into a seamless transition of exercises without a break. This is important for two reasons: First, in life, we do not move like robots - we move with rhythm, cadence, and coordination; and second, there is an infinite number of exercise combinations and variations possible with this form of training. If you are accustomed to typical stand-and-pitch medicine ball training you have been missing the value of this training tool by diluting the medicine ball into a glorified weight lifting exercise. Movement based training allows for the development of specific exercises. Most trainers will begin with the basic exercises we have provided and develop their own variations specific to their individual or client needs. This is the beauty of Dynamax medicine ball training!

Do I Always Need A Partner?
Training with a partner, coach, or personal trainer is most effective, just as it is in the weight room when you have a spotter. The partner insures the frequency, speed, quality, and accuracy of each repetition. It's also a lot of fun! Solo/individual workouts can be done but the first choice should be with a partner. -Dynamax



LINDA and LIZ on "partner drills"!

Friday Night Fights # 2 SLIDESHOW

Workout of the Day
KAREN
For time:
150 Wall Balls (#20/14)

PALEO RECIPE
"Sweet Turkey Burger"
8 ounces ground turkey
1/4 cup raisins
Honey
Olive oil
Lemon Juice
Italian seasoning
Sea Salt
Black pepper
Mustard
Mix all ingredients, except head lettuce, mustard and mayonnaise in bowl. Grill patties 3-5 minutes per side. Wrap in head lettuce with mustard and mayonnaise, salt, pepper

"Happiness is the best facelift."-Diana Krall

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

The free moving nature of the rings means that you must constantly stabilize the rings and support your body. Unlike traditional fixed apparatus, the top of the pushup is no longer a resting point. Your muscles are still activated because the rings can move away in an instant.
1. Your abs and lats prevent the rings from moving forward.
2. Your pecs and front delts prevent the rings from moving outwards to the side.
3. Your medial biceps, delts and traps prevent the rings from moving backwards, towards your feet.
4. And your rear delts and upper back prevent the rings from moving inwards.
5. The end result is greater muscle recruitment for the entire rep for a safer, more efficient workout.



"This workout is a classic, but with the rings you can add a new twist to it. The basic idea of the workout is that you perform 10 sets of 10 reps of 10 different kinds of pushups. Nothing new there, of course. However, in this workout, you will perform each set with a different variation of the pushup. Since the Elite Rings move in all directions, you can perform countless varieties of pushups. Limiting yourself to only 10 variations might be the hardest part. Here is a version that I tried recently. At the end of this article, I have some ideas on modifying this workout to make it easier or harder." Tyler Hass is the founder of ringtraining.com
and designer and producer of the Elite Rings. His company is dedicated to spreading gymnastics into the broader fitness world. He's authored several CrossFit Journal articles on RING TRAINING. Here's a few that will keep you busy for a while...

1. CFJ 61 Sept 2007 - Ring Row Variations

2. CFJ 58 June 2007 - Beginning Pulls on the Rings

3. CFJ 56 Apr 2007 - Support Strength on the Rings

Workout of the Day
Five rounds for time:
10 Hang Squat Cleans #135/95
10 Handstand Push-Ups

PALEO RECIPE
"Fruit on Lettuce Morning Medley"
1 servings
1/2 cup pineapple juice•
1 cup pineapple•
4 cups seedless grapes•
2/3 cup chopped nuts•
Mix well and refrigerate for several hours. Serve on lettuce leaves.

"Let who will boast their courage in the field, I find but little safety from my shield, Nature's, not honour's law we must obey: This made me cast my useless shield away." -Archilochus

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

LALANNE FITNESS has teamed up with Hands on Gourmet for a PALEO DIET COOKING CLASS. Hands On Gourmet is the leading cooking party company in the San Francisco Bay Area. "Everything we do is rooted in our passion for fresh, authentic, soul-warming food. There is nothing more fun than cooking together." Chef Stephen Gibbs is a co-founder of Hands On Gourmet, the premier culinary events company in the San Francisco Bay Area. His culinary career has included work at such acclaimed restaurants as Wolfgang Puck's Postrio, Roland Passot's La Folie, and Jeremiah Tower's Stars restaurant. Participants in this class will walk away with some powerful skills along with great recipes, shopping lists and direction on where to buy their Paleo Diet groceries. The date is Friday, November 13th, 7:30pm-10:30pm and the cost per person is $75 per person, $95 at the door. This class will begin with a brief lecture followed by hands on cooking class with professional chefs. Space is limited...SIGN-UP TODAY!



Executive Chef Stephen Gibbs says... "technique drives flavor"!

Workout of the Day
Deadlift
1, 1, 1, 1, 1, 1, 1

PALEO RECIPE
"Bambu’s Famous Ceviche" courtesy of Hands on Gourmet
Serves 4
1 pound fresh caught white fish, like snapper, cut into chunks
2 cups freshly squeezed lime juice
1 red onion, minced
2 avocados, diced
1/4 cup cilantro leaves, chopped
2 tablespoons extra virgin olive oil
pinch of Mexican oregano
salt and pepper to taste
tortilla chips on the side
In a medium non-reactive bowl set over ice, combine fish with lime juice. Set aside and let “cook” for about 20-30 minute, or until fish has become slightly firm and opaque. Once fish is firm remove from juice and transfer to another bowl. Do not allow fish to sit in the juice for too long, or the chunks will be become tough. In another bowl combine avocado, cilantro, oregano and mix in the drained fish. Dress with olive oil and season with salt and pepper. Serve chilled with tortilla chips on the side.

"Age is an issue of mind over matter. If you don't mind, it doesn't matter." -Mark Twain

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

Roughly 6 weeks from today, a select group of LALANNE FITNESS students will be tested, similar to the NAVY SEALS hell week (see video below). They will be pushed to their physical limits over the course of 5 days. Each day they will face one of the most challenging workouts of their life. HELL WEEK is not for the beginner student. This event is for intermediate to advanced students only. If you are brave enough to test your limits and would like to participate, please send an email to .(JavaScript must be enabled to view this email address) explaining why you believe you're ready to go through this torturous experience. This will not guaranteed you a spot. Space is limited and names will be drawn at random!



Will you be ready for HELL WEEK II?

Workout of the Day
"Short-backwards EVA"
Run 400m
30 Pull-Ups
30 Kettlebell Swings (2 pood/1pood)

PALEO RECIPE
"Simple Shrimp Cocktail"
shrimp:
2 tablespoons Old Bay Seasoning
1 lemon, halved
1 teaspoon granulated garlic
1 clove garlic, finely minced
1/2 teaspoon chili powder
1 teaspoon salt
24 extra large tail-on raw shrimp (more if you are using smaller shrimp)
cocktail sauce:
1/2 cup Heinz chili sauce*
1 cup ketchup
1 tablespoon horseradish
1 dash Worcestershire sauce
Juice of 1/2 lemon
1/2 teaspoon Tabasco
1/2 clove garlic, finely minced
1 tablespoon cilantro, chopped
To prepare the cocktail sauce, mix all the cocktail sauce ingredients together in a medium bowl and refrigerate until ready to serve. Have a large bowl of ice water ready and set near the sink. To a 8-quart pot of water, add the Old Bay, lemon, granulated garlic, garlic, chili powder, and salt. Bring to a boil. Add the shrimp to the pot and when the water returns to a boil, the shrimp should be done! The shrimp should be bright pink. Immediately drain and place the shrimp into the ice bath to cool for 2 minutes. Peel the shrimp (leaving the tail-on.) Drain and serve with the cocktail sauce.

"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!

Fitness can be like many other things in life in that we often take the path of least resistance. Gravitating towards things that we're good at, avoiding the stuff we suck at. This keeps us clear of facing challenges, while at the same time, keeping us from becoming better athletes. CrossFit is a program that forces you to be uncomfortable and overcome these challenges. My job as a coach is to help you face your weaknesses and figure out how to improve and get better. The "Handstand" is one skill that can be challenging for many students and a position that is symbolic of the CrossFit method, literally TURNING your fitness program UPSIDE-DOWN.



What's your weakest link?

Workout of the Day
Four rounds for time:
Run 400m
-90 seconds rest between rounds

PALEO RECIPE
"Cashew Chicken Wraps"
2 chicken breast, cooked
2 omega-3 eggs, scrambled
1 onion, chopped
1/2 head lettuce leaves
1/2 cup cashews, crushed
Garlic clove, minced
Olive Oil
Oregano
Sea salt
Black pepper
Sautee garlic, olive oil, onion, oregano in skillet before cooking chicken breast. Add chopped chicken breast scrambled eggs, cashew. Salt and pepper to taste.

"The talent of success is nothing more than doing what you can do, well."-Henry W. Longfellow