This weeks award goes to one our most dedicated students. Our "Student Athlete of the Week" is DAVID! This guy is one of my favorite students and he's a real success story. David has overcome chronic shoulder pain that kept him sidelined for many years. Now he's holding handstands, kipping pull-ups and overhead squats. I have always been impressed with the tenacity and effort he brings to class. An avid cyclist, he credits CrossFit for increasing his performance on the bike. With a real presence in our community, you can find him at most of our challenges, seminars and events.



Here's what David had to say about the recent PALEO DIET COOKING CLASS: "A really fun evening. Thanks, Stephen and Molly for making this happen. I highly recommend attending if they do this again. If you're not a cook, you'll at least get a great orientation to paleo by Chris and a delicious meal after that. I learned a lot about paleo and learned to make one dish (Grilled Beef Tenderloin Rolls with Roast Veggies) that will definitely become part of my repertory. Mmmmmm! Tasty and healthy, a hard combination to beat."-David

Workout of the Day
Run 5k for time!

PALEO RECIPE
"Coconut Custard"
1 can coconut milk
2 tbsp raw honey
1/2 tsp nutmeg
2 eggs
Combine all and pour into custard cups or a casserole baking dish (about 6"x 8" or so). Top custard with another 1/4 t nutmeg if desired. Insert custard cups or baking dish in a larger pan and fill with hot water half way up the side of your custard pan. Bake in a 325 degree oven. 30 minutes for cups, 1 hour for dish. Done when a knife comes out clean.

"Violence is my last option."-Chuck Norris

There's a New Paleo Diet Blog! The Paleo Diet Team is now blogging! Readers may view current Paleo Diet-related information from our team of newsletter contributors Pedro Bastos,
Ursula Grobler-James, Nell Stephenson, Maelán Fontes, Chris LaLanne and Loren Cordain. Submit questions and GET ANSWERS, as well as browse previously submitted questions from The Paleo Diet Community and answers from The Paleo Diet Team.



PAM, RACHEL and MIKE obviously had a great time at the PALEO COOKING CLASS last week! Here's another look at "The EIGHT CHARACTERISTICS of the PALEO DIET" (below).



Workout of the Day
Handstands
-break
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

PALEO RECIPE
"Honey Apple Coleslaw"
2 cups packaged coleslaw mix
1 unpeeled tart apple, chopped
½ cup chopped celery
½ cup chopped green pepper
¼ cup flaxseed oil
2 tablespoons lemon juice
2 tablespoons honey
1 teaspoon celery seed
In a bowl combine the coleslaw mix, apple, celery and green peppers. In a small bowl, whisk remaining ingredients. Pour over coleslaw and toss to coat.

"The greatest mistake you can make in life is to be continually fearing you will make one."- Elbert Hubbard

Get Ready!~
Grab your sneakers and a friend or a whole team of folks and get ready to help make history in San Francisco by climbing 1,197 stairs to the top of 555 California.
Get Set!~
On Saturday, March 27, 2010, the American Lung Association presents Fight for Air Climb (formerly Climb California), the country's premier stair climb fundraising event. Join a diverse crowd to climb to the 52nd floor of San Francisco's landmark building.
Climb! ~
Ascend the 1,197 stairs to raise funds to support healthy air and healthy lungs. After all, breathing should not be an uphill climb.
Celebrate!~
After the stair climb, celebrate your achievement at the post climb party with great views, food, drink, massages and music!

REGISTER with TEAM LALANNE today!!!



Workout of the Day
M.E. Press 1, 1, 1, 1, 1
-break
3 Rounds for time:
25 Back Squat Push Press (BSPP) #95/65
25 Lateral Barbell Hop*
*Executed as follows: Place loaded bar on the deck at the completion of the BSPP. Stand to one side of the bar. Hop laterally to the other side with ankles together. Hop back immediately in rapid fire succession. . If you are counting correctly, you will finish the hops on the opposite of where you started.

PALEO RECIPE
"Baked Walnut-Cinnamon Apples"
4 Apples
1 cup raisins
¼ teaspoon cinnamon
½ teaspoon vanilla
½ cup water
¼ cup walnuts
Heat oven to 375 F. Core and piece apples with a fork in several places around the center, to prevent them from bursting. Mix raisins, nuts, cinnamon and vanilla in a small bowl. Fill center of each apple with this mixture. Place in a glass-baking dish and pour water into pan. Cover with foil and bake about 30 minutes or until tender.

"Democracy does not guarantee equality of conditions - it only guarantees equality of opportunity."-Irving Kristol

"Crossfit for me is the quintessential 21st century org, something between business, government, and church, that exists only because it creates authentic value for participants and encourages lateral connections instead of a top down hierarchy. The affiliate model, group workouts, and competitive/game aspects of Crossfit do not simply motivate everyone to work harder and become friends with everyone involved: all of these things are the bedrock of a scalable business/organization/community."-Andrew Kortina



Coming SOON... Hydrostatic Body Fat Test

Workout of the Day
Weighted Push-Ups
-rest
As many rounds as possible in 15 minutes of:
15 DB Thrusters #45
Row 500m

PALEO RECIPE
"Shallot, Steak Marinade"
1/3 cup mince shallots
½ cup olive oil or canola oil
3 tablespoons fresh thyme
¼ teaspoon white pepper
3 tablespoons freshly squeezed lemon juice
Mix the marinade ingredients in a non-reactive pan. Score the meat, and place it in the pan and turn in the marinade. Marinate for at least two hours at room temperature or up to 24 hours refrigerated. If refrigerated, turn the steak in the marinade occasionally. Remove the steaks from the marinade (retain marinade) and grill to taste. Bring the remaining marinade to a boil in a non-reactive saucepan and remove from heat. Carve the meat in thin diagonal slices across the grain (this makes for a tender cut) and arrange the slices on a warm platter. Pour the carving juices and the marinade over the meat. Garnish with parsley sprigs or watercress.

"It is better to fall short of a high mark than to reach a low one."-H. C. Payne

Workout of the Day
M.E. Front Squat 1, 1, 1, 1, 1
-break
As many rounds as possible in 10 minutes of:
7 Hang Power Clean-Push Press 95/65#
7 Knees to Elbows

PALEO RECIPE
"Paprika, Basil Dressing"
2 stalks celery and leaves, very finely chopped
2 small green onions and tops, very finely chopped
1 teaspoon paprika
¼ teaspoon dried basil
1/8 teaspoon marjoram or rosemary
½ cup olive oil
½ cup flaxseed oil
2/3 cup lemon juice
Put all ingredients into a tightly covered jar and shake vigorously until well blended. Allow to stand in refrigerator until flavors are blended.

"The great and glorious masterpiece of man is to know how to live to purpose."-Michel de Montaigne

LALANNE FITNESS powered by CrossFit is a strength and conditioning program! Our "Workout of the Day" is designed to increase overall strength and metabolic conditioning. True to the CrossFit method, we develope a broad, general, inclusive fitness with a variety of modalities, across multiple energy pathways. The "strength training" component of our programming is based on a template created by Coach Michael Rutherford, known as the Max Effort Black Box. M.E.B.B. is the first and most popular means by which maximum effort lifting (M.E.) has been blended with CrossFit. Basically, we alternate a strength day, which inludes a short metabolic conditioning (METCON) workout, followed by a CrossFit workout day. Student are encouraged to track progress in their workout logs on our forum. This is a must for anyone serious about their CrossFit performance as it allows us to "see" strength and conditioning improve over time! LALANNE FITNESS is a registered CrossFit® affiliate, owned and operated by certified CrossFit Coaches. Our professional team is driven and dedicated to forging elite fitness. We continue to practice, train and evolve as students of the CrossFit method, welcoming anyone with the right attitude to share our journey.



Here's a look at our 6-DAY TEMPLATE(S): (Alternating TEMPLATE A / B)

TEMPLATE A-
Day 1-M.E.(Total Body Movement)+Short METCON workout
Day 2-Drills&Skills+CrossFit workout
Day 3-M.E.(Lower Body Movement)+Short METCON workout
Day 4-Drills&Skills+CrossFit workout
Day 5-M.E.(Upper Body Movement)+Short METCON workout
Day 6-Drills&Skills+CrossFit workout

TEMPLATE B-
Day 1-Drills&Skills+CrossFit workout
Day 2-M.E.(Total Body Movement)+Short METCON workout
Day 3-Drills&Skills+CrossFit workout
Day 4-M.E.(Lower Body Movement)+Short METCON workout
Day 5-Drills&Skills+CrossFit workout
Day 6-M.E.(Upper Body Movement)+Short METCON workout

M.E. Movement: Rotated every 3 weeks (Week 1-5x5/ Week 2-5x3/ Week 3-5x1)
Short METCON workout: Sub-15 minute
Drills&Skills: Olympic Style Weightlifting & Gymnastics
CrossFit workout: Sub-20 minute

Here's a FEW SAMPLE WEEKS:
TEMPLATE A
Monday-
M.E. Deadlift 5, 5, 5, 5, 5
-break
As many rounds as possible in 15 minutes:
7 Box Jump to Burpee 24"
7 Pressing Snatch Balance 45#
7 Ab-Mat Sit-Up

Tuesday-
Handstands
-break
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds.

Wednesday-
M.E. Front Squat 5, 5, 5, 5, 5
-break
As many rounds as possible in 15 minutes:
5 DB Deadlift 40/25#
5 DB Hang Power Clean
5 DB Thruster

Thurday-
Snatch Balance
-break
"Randy"
For time:
75 Power Snatches 75/55#

Friday-
M.E. Press 5, 5, 5, 5, 5
-break
Four rounds for time:
Row 500m
15 Overhead Squats 95/65#

Saturday-
Muscle-Ups
-break
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post total rounds.

TEMPLATE B
Monday-
Levers (Front, Back)
-break
Complete five rounds for time:
10 Back Squats BW#
7 Burpee to Box Jump 20"

Tuesday-
M.E. Deadlift 3, 3, 3, 3, 3
-break
For time:
50 Thrusters 45#
40 Double-Unders
30 DB Swings 55/35#
20 Reverse Overhead Alt. Snatch-Grip Barbell Lunge 45#
10 Handstand Push-Ups

Wednesday-
Split Clean
-break
"SNancy"
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Thursday-
M.E. Front Squat 3, 3, 3, 3, 3
-break
Double Tabata:
Wall Ball 20/14#
Sumo-Deadlift High-Pull 75/55#
Post total reps.

11.13.09
L-Holds (Paralette, Rings)
-break
10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Kettblebell Swing 2/1.5p
Sprint 200m

11.14.09
M.E. Press 5x3
-break
Record the total calories for each:
3:00 Row
1:30 rest
2:00 Row
1:30 rest
1:30 Row

Workout of the Day
M.E. Deadlift 1, 1, 1, 1, 1
-break
Double Tabata:
KB Swing 1.5/1p
Push-Ups
Post total reps.

PALEO RECIPE
"Peach Cream Smoothie"
1 frozen peach, sliced
1/4 cup protein powder
1/4 cup coconut milk
1 cup water
Place ingredients into blender for 30 seconds. Enjoy!

"The best way to find yourself is to lose yourself in the service of others."-Gandhi