ONE WARM COAT DRIVE@ LALANNE FITNESS

"The only WOD's that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution. Okay, so how do I scale or make subs?" -by OPT



Manza, Matt, Jamie, Natalie, Genevieve, Andrew and MIles "Make it Happen" on Thanksgiving Day!

CrossFit on Access Hollywood -video courtesy of Valley CrossFit



Burpees & Back Squats FLICKr SLIDESHOW

Workout of the Day
HELL WEEK 2 - Day 1
"Death-by-Barbell"
Five rounds for time:
15 Deadlifts 135/95#
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

PALEO RECIPE
"Roast Pumpkin & Red Onion with Rosemary"- by Living Paleo
½ butternut pumpkin,seeded and sliced

4 red onions, peeled and sliced

4tbs rosemary leaves, chopped

4tbs olive oil

Pre‐heat oven to 180 degrees celsius, fan-forced. Line a baking tray with baking paper. Place pumpkin, onion and rosemary leaves on the baking tray and coat with olive oil. Place tray in the oven and bake for 15‐20 minutes or until pumpkin has cooked and onions have browned. Enjoy!

"To lengthen your life, shorten your meals."-Proverb

ROB is our "Student Athlete of the Week." He's a tremendous athlete that's been making real progress at the Brickhouse. It seems like this guy gets stronger and more powerful every week. I'm always impressed with his attention to mechanics and form, knowing when to challenge himself and when to back off. Always showing up with a smile and a great attitude, he recently shared his journey over the past 4 months at LALANNE FITNESS! Keep up the good work Rob!



Rob (above) grinding in out at the recent JACKIE workout!

Workout of the Day
Ring Dips 5, 5, 5, 5, 5
-break
Five rounds for time:
Sprint 200m
15 DB Thrusters 40#

PALEO RECIPE
"Homemade Almond Butter"
3 lbs. raw unsalted almonds
Toast almonds in a 350 degree F. oven for about 10-15 minutes stirring them around every now and then so they toast evenly. I use pie tins but cookie sheets work well too. Put aside to cool. In a food processor on high toss handfuls of almonds at a time through shoot stopping every now and then to scrape down sides. It should take about 8 minutes or so on high until you get a nice smooth butter. If you like chunky toss in some more almonds and pulse to your liking.

"Great effort springs naturally from great attitude. "-Pat Riley

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, LUMBERJACK CrossFit. Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can...



When Lieutenant Colonel Peter B. Andrysiak took command of the 20th Engineer Battalion, he not only brought a new command philosophy, but a whole new approach to conducting physical training (PT). LTC Andrysiak follows a physical fitness regimen called CrossFit.-If winning isn’t everything, why do they keep score?

On December 5th, LALANNE FITNESS will honor the soldiers of CrossFit Lumber Jack with:

"Lumberjack 20"
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m


Workout of the Day
M.E. Bench Press 5, 5, 5, 5, 5
-break
Row 1,000m
Rest 5 min.
Row 1,000m

PALEO RECIPE
"Mixed Nuts and Berries"
Almonds
Hazelnuts
Walnuts
Cranberries
Blueberries
Raisins.

"If we don't change, we don't grow. If we don't grow, we aren't really living."-Gail Sheehy

Our Strength & Conditioning program is powerful medicine for anyone looking to be more athletic. We With an emphasis on increasing strength through programming based on the M.E.B.B, along with CrossFit conditioning workouts, we are witnessing increased power and work capacity at every class, everyday! When combined with the implementation of Paleolithic Nutrition principles, the outcomes speak for themselves. Most of our students experience increased energy and well being after just a few weeks of joining the program. The LALANNE FITNESS formula is simple... Strength & Conditioning + Paleolithic Nutrition = RESULTS! There's no need to rample about why it works, you just have to try it for yourself.



Our newest student KRIS attended 3 classes her 1st week. She is off to a strong start to say the least!

The Glute-Ham Developer by BFS

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

PALEO RECIPE
"Garbage Can Turkey" by All Recipes
Ingredients:
aluminum foil
15 inch wooden stake
1 (12 pound) whole turkey, neck and giblets removed
new 15 gallon metal garbage can with lid
Directions
Lay about 3 long sheets of heavy duty aluminum foil out on the grass to make a square about 3x3 feet. Pound the wooden stake into the ground in the center of the aluminum foil.
Fill the lid of the garbage can with a large pile of charcoal, and light. Place the whole turkey (thawed of course) onto the stake, legs down. Turn the garbage can upside down, and place over the turkey. Place piles of lighted coals on the top, and around the sides of the can.
Cook for at least 1 1/2 hours, or keep going until coals go out. Do not lift can during cooking. Brush the charcoal off of the can, and lift off carefully as some heat may rush out when you lift the can. The internal temperature of the turkey should be at least 180 degrees F (83 degrees C) when taken in the thickest part of the thigh.

"Structure is more important than content in the transmission of information."-Abbie Hoffman

GYM CLOSED TODAY

HAPPY THANKSGIVING
"I am thankful for my beautiful, caring passionate wife.
I am thankful for my supportive, loving family.
I am thankful for good health.
I am thankful for creativity, inspiration and insight.
I am thankful for LALANNE FITNESS and our entire COMMUNITY OF WONDERFUL PEOPLE!"-Chris

"First and foremost, I am thankful for God blessing me with the strength to deal with the difficult obstacles I had to face this year.
I am thankful for my wonderful family who showers me with love and support every single day of my life.
I am thankful for having the greatest friends on Earth, who have been there to laugh with or cry with and who always have my back.
I am thankful to the entire LaLanne Fitness community who have become our extended family. Hearing heartfelt stories of how we changed your life, fuel my soul.
I am thankful to my husband, Chris LaLanne, for being my better half. Chris, you are amazing. Your heart is golden and I thank you for blessing me with your love. "-Maribel

WHAT ARE YOU THANKFUL FOR?



JOHN C. is a strong dude!

Workout of the Day
"Thanksgiving 2009 Workout" @ Lyon Street stairs
Run 800m
100 Squats
Stairs 1 lap
100 Push-Ups
Stairs 1 lap
100 Sit-Ups
Stairs 1 lap
100 Overhead Walking Lunges 25#
Run 800m

PALEO RECIPE by Clodel
"Eggs poached in tomato sauce"
2 cups of basic chunky tomato sauce (chunky makes it more filling)
2-3 omega-3 eggs (+ egg whites if desired)
1 tsp chopped herbs (optional), whatever is in the fridge, will easily dress this up
1. Depending on how much your are making, pick a cooking vessel so that you will have at least an inch of tamato sauce on the bottom. If you're making this for just yourself, a small sauce pan. 3-4 people-- and you'll need a skillet.
2. Pour tomato sauce into cooking vessel. Heat until bubbling, then bring heat to low.
3. Break your eggs on top of the tomato sauce.
4. Cover, and cook until opaque but eggs still jiggly (Usually about 3-4 minutes).
5. Spoon into bowls. Season with salt and pepper. Sprinkle your herbs.
Variation: Morroccan Kefta (essentially a spicier version of the basic)
In step 2, add 1/4 tsp ground cumin, pinch of cayenne.
In step 5, use cilantro

"God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward

"THANKSGIVING MORNING LALANNE FITNESS Workout of the Day"

I cant believe it’s been a year already! It was November 20, 2008 during my lunch hour that I decided to walk down the street and see what this place was all about. Chris ran me through the Baseline (8:40) which I knew wasn’t too awesome but had no idea I would be cranking that down to (4:39) now and ready to push that further again! I came back two days later for my first official class on an early Saturday morning, Maribel was teaching, and all that was written on the white board was ‘Deck of Death’...my post comments: "Nice…my first official workout here and I soon come to realize it’s no joke!" I remember Maribel scoffing at my weight choice for the DB Thrusters and talked me up 20# which nearly destroyed me, and from that day forward I was hooked. I’ve done the ‘Gym’ thing a few times before, I’ve had memberships I only paid for and never used, some that I actually went to but was stuck in the bench press, dumbbell curl, elliptical, routine that seemed to offer no results. Growing up I was heavily involved in team sports, Hockey, Baseball, Soccer, and always excelled when I had friends with me doing what we like. I find that when you surround yourself with goal oriented, like minded people in a positive environment, your potential is limitless. This is what we have here and it’s as much about the people we do it with as it is what we actually do. Over the course of this year I have made some great friends here and even though I only get to see but a small fraction of our ‘community’, know that I am following your progress on the forums and rooting you on from the sidelines. Thank you Crossfit for introducing me to Burpees, Thank you Crossfit for Tabata Squats, Thank you Crossfit for PVC Abmat Situps, Thank you Crossfit for Fran, Grace, Nancy, Murph, Jackie, Annie, Lynne, FGB, Filthy 50 and more… Thank you Crossfit for kicking my ass into the best shape of my life at 33. Thank you Crossfit for a great year! See you on the White Board! -BLearn



BRIAN (above) is an inspiring member of our community!

Workout of the Day
Muscle-Up drills
-break
As many rounds as possible in 20 minutes of:
25 Burpees
15 Back Squats BW#

PALEO RECIPE
"Carrot Cupcakes"-by Maribel
2 1/2 cups raw carrot pulp -from Jack LaLanne Juicer
1 cup almond meal
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
2 cups chopped walnuts
1/2 cup raw agave nectar
1 cups dried cranberries
2 tablespoons virgin coconut oil
1 teaspoon vanilla extract
In a small bowl pre-soak the cranberries by combining the raw agave nectar, cranberries, coconut oil and vanilla, mix thoroughly and set aside for 5-10 minutes. In a large bowl, combine all dry ingredients (carrot pulp included) and mix thoroughly. Add the remaining ingredients and kneed well.
Use cupcake pan to fill parchment cups halfway with mixture.
Bake at 350 degrees for 20 minutes.
Optional Frosting -for those who want a little something special.
1 1/2 cups raw cashews (pre-soaked)
1/2 cup raw agave nectar
1 cup virgin coconut oil
Purée cashews and agave nectar in a food processor until even. In a large bowl, combine cashew/agave purée and coconut oil. Use mixer to whip into a frosting consistency. Place frosting in refrigerator for 20 minutes before decorating cupcakes.

“A thing is right when it tends to preserve the integrity, stability and beauty of the biotic community. It is wrong when it tends otherwise.”-Aldo Leopold quotes

"THANKSGIVING morning LALANNE FITNESS Workout of the Day"

MISSION: HELL WEEK-II (5 WOD's = 5 DAY's - NOV.30th - DEC.4th). The chosen few must be mentally and physically prepared for this rigorous test of fitness as 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. For those that have been PRE-SELECTED and confirmed your participation (YOU KNOW YOU YOU ARE), please comment below to tell us all how you are feeling as we count-down the days to HELL WEEK-II?!



The 9:30 crew (above; Alyssa, Rachel, Regina, Pam, Joe, Ricky and Will) are a FUN... and humorous bunch!

Workout of the Day
M.E. Squat Clean 5, 5, 5, 5, 5
-break
For time:
Run 800m
50 Wall Ball 20#
50 Box Jump 20"

PALEO RECIPE
"Mahi Mahi with Spicy Pear Salsa"
2 Mahi Mahi steaks
Salt
Pepper
Salsa:
2 teaspoons plum sauce
1 teaspoon soy sauce
1/4 cup Asian pear, chopped
1 teaspoon cilantro, minced
1 teaspoon jalapeno or serrano chile, diced
1 Tablespoon purple onion, diced
1 Tablespoons lemon juice
1 teaspoon honey or brown sugar
1 Tablespoon red pepper, diced
Garnishes:
Papaya, sliced into a fan shape
Kiwi, peeled, sliced into coins
Season the mahi mahi fish with a little salt and white pepper. Grill quickly on a non-stick surface. The fish is done when it turns opaque throughout and flakes to a fork. Mix plum sauce, soy sauce, pear, cilantro, chile, onion, lemon juice, honey or brown sugar, and red pepper together. Adjust the flavor with additional honey or brown sugar. Arrange the fan of papaya and the kiwifruit coins on a plate. Add a piece of the grilled fish, then spoon a serving of the salsa next to the fish. Enjoy!

“He who does not have the courage to speak up for his rights cannot earn the respect of others.”-Rene G. Torres