This will be our 4th FRIDAY NIGHT FIGHTS (the 1st Friday of every month) tomorrow, Friday, December 4h @ 6:30pm This is a FREE CLASS for Students, Family and Friends Too! All levels are welcome to attend. This will be a THEMED, TEAM Workout. The theme is Camouflage! You MUST come dressed up in a costume to participate. Which branch of the military will you represent? Army? Navy? Air Force? Marines? Have fun!



Remember... this FREE class will ALWAYS carry a different "THEME" but will ALWAYS be a TEAM WOD...hence the name Friday Night Fights... 1 team will be VICTORIOUS! Bring your family and friends to join in the action! If you are bringing a guest, please arrive 15 minutes early to fill out a waiver.



MOLLY puts up a fight!

Workout of the Day
HELL WEEK 2 - Day 1
"CHAMPIONSHIP FIGHT GONE BAD"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 5 rounds... the championship fight!
The stations are:
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)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

PALEO RECIPE
"Fish and Vegetable Curry"-by Living Paleo
2 white fish fillets, cut into thick slices
1 cup coconut milk
2tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh coriander
Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined.
Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked.
Serve with fresh coriander leaves.

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

ONE WARM COAT DRIVE@ LALANNE FITNESS

"One poor assumption I have made with regards to lecturing on the Max Effort Black box deals with the athlete’s experience with finding the daily max effort. I’m up there babbling about finding that best effort for 5, 3 or 1 on a particular move and then suddenly it hits me—The majority of my audience is lost. I often times get the same tilted head, glazed over look my Airedales give me when I’m talking to them. It’s bad coaching on my part and I regret that. Failure breeds innovation. So now we have another way." -Coach Rut



COLIN and NATALIE racing against the clock!

Workout of the Day
HELL WEEK 2 - Day 3
"GRACE"
For time:
30 Clean and Jerks 135/95#

PALEO RECIPE
"Citrus-Marinated Pork Rib Roast" by Clodel
Two 5-bone pork rib roasts, about 4 pounds each
6 garlic cloves
6 whole cloves
3 lemons, zest removed in strips with a vegetable peeler and lemons juiced
3 oranges, zest removed in strips with a vegetable peeler and oranges juiced
20 fresh bay leaves
8 rosemary sprigs
2 tablespoons fennel seeds, coarsely chopped
1 tablespoon juniper berries, coarsely chopped
1/2 cup extra-virgin olive oil
Salt and freshly ground pepper
Roasted small apples and pears (see Note), for garnish
Using a paring knife, make three 1-inch-deep slits on the fatty side of each pork rib roast closest to the bones. Stud the garlic cloves with the whole cloves and stuff them into the slits. In a baking dish, combine the lemon and orange zests and juices with the bay leaves, rosemary sprigs, fennel seeds, juniper berries and 1/4 cup of the olive oil. Add the pork and turn to coat. Cover and refrigerate overnight, turning occasionally. Bring the pork rib roasts to room temperature before roasting. Preheat the oven to 350°. Scrape off the marinade and generously season the pork with salt and pepper. In a very large skillet, heat the remaining 1/4 cup of olive oil. Add the pork and brown over moderate heat, turning occasionally, about 15 minutes. Transfer the pork rib roasts to a large roasting pan. Roast for about 1 hour and 20 minutes, rotating the pan once or twice, until an instant-read thermometer inserted into the thickest part of the meat registers 140°. Transfer the pork to a cutting board and let rest for 20 minutes. Cut the pork between the rib bones into 10 chops. Transfer to plates, garnish with the roasted apples and pears and serve.

"A clear and innocent conscience fears nothing." -Elizabeth

ONE WARM COAT DRIVE@ LALANNE FITNESS

"Why does the same thing happen to a piece of food after it has been swallowed by humans of different ethnicity? Why is the anatomy and physiology of the gut virtually identical in a Chinese and an African? Why do all human have the same endocrine system and metabolism? You know the answer: because we share an ancestor from way back when. The experts estimate that our latest shared ancestors lived around 200,000 years ago in Africa."-Lindeberg



TOM steps into the spotlight!

Workout of the Day
HELL WEEK 2 - Day 2
"FILTHY 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

PALEO RECIPE
"Sautéed Rainbow Chard with Garlic and Lemon"-by Clodel
1/2 cup extra-virgin olive oil
3 large garlic cloves, thinly sliced
4 pounds rainbow or ruby chard—thick stems discarded, inner ribs removed and cut into 2-inch lengths, leaves cut into 2-inch ribbons
Salt and freshly ground pepper
1/2 teaspoon finely grated lemon zest
In a large pot, heat 1/4 cup plus 2 tablespoons of the olive oil. Stir in the garlic and cook over moderately high heat until lightly golden, about 1 minute. Add the chard leaves in large handfuls, allowing each batch to wilt slightly before adding more. Season the chard with salt and pepper and cook, stirring, until the leaves are softened and most of the liquid has evaporated, about 8 minutes. Transfer the chard to a bowl. Wipe out the pot.
Add the remaining 2 tablespoons of olive oil to the pot. Add the chard ribs and cook over moderately high heat, stirring occasionally, until crisp-tender, about 5 minutes. Stir in the wilted chard leaves and season with salt and pepper. Transfer to a bowl, sprinkle with the lemon zest and serve right away.

"Healthy citizens are the greatest asset any country can have."-Winston Churchill