5 BASIC MOVEMENTS:
Squat
http://www.youtube.com/watch?v=Ip0hMiOvvQ8
Sit-up
http://www.youtube.com/watch?v=s7J7PxdckCY
Push-up
http://www.youtube.com/watch?v=cE4gKzB-dr4
Burpee
http://www.youtube.com/watch?v=_kFU6y4WfUI
Walking Lunges
http://www.youtube.com/watch?v=hmfUL7VP4cE
Box Jump
http://www.youtube.com/watch?v=YRpowg_Pxk4

20 SIMPLE WORKOUTS (NO EQUIPMENT NEEDED)





ISSAC executes the PUSH-UP with perfect mechanics!

Workout of the Day
"BASELIINE"
Row 500m
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
-break
"FRAN"
21, 15, 9 rep rounds for time:
Thrusters 95/65#
Pull-Ups

PALEO RECIPE
"Chicken Fajita Salad"
1 Tbsp olive oil
3/4 cup sliced onions
1 lb skinless chicken breast
1/2 tsp cumin
2 tsp oregano
1 cup chopped bell peppers
red leaf lettuce (optional)
1-2 tomatoes
1 avocado
Add olive oil to a skillet. Heat over medium. Add sliced onions, saute until softening. Cut into strips and add the chicken. Add the cumin and oregano, saute, tossing often. Add the bell peppers when the chicken has browned. Wash and shred the lettuce. (optional) Add the tomatoes, toss. Serve the salad on two plates, top with the chicken fajita mix. Add the sliced avocado.

"A well-developed sense of humor is the pole that adds balance to your steps as you walk the tightrope of life."-William Arthur Ward

The LALANNE FITNESS "Student Athlete of the Week" is LIZ. This woman is extremely motivated and her energy is contagious. In fact... she is so enthusiastic about CrossFit, Liz just enlisted her husband, ACHAI. Both of them are participating in the "12-WEEK CHALLENGE" and I am excited to see what CrossFit and The Paleo Diet will do for their performance and health. Good luck guys you two are going to make some real life changes!



Go LIZ ... you are unstoppable!

Workout of the Day-crossfit.com
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups. The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible. Don't do more than 60 squats in any round. In any case, stay moving for at least 12 minutes.

PALEO RESOURCE -paleonu.com
The Argument Against Cereal Grains
What is a cereal grain?Cereal grains are seeds of monocot grasses that have been artificially selected by humans to serve as food. The ones that cause the most trouble, and constitute the biggest part of European and North American diets, are the gluten grains Wheat, Barley and Rye. I use the term gluten grains to signify primarily wheat barley and rye, but spelt, triticale and other less common grains, and some argue, oats are also gluten containing. One factor complicating gluten grain avoidance is the fact that non- gluten grains can often be contaminated by being processed on the same equipment as gluten grains.

"Every human being is the author of his own health or disease."-Buddha

THE LALANNE FITNESS 12-WEEK FAT LOSS CHALLENGE starts TODAY!



The only Hi-Tech Mobile Body Fat Test Clinic anywhere...

Workout of the Day
Front Squat
5, 5, 5, 5, 5
-break
For time:
21, 15, 9 rep rounds for time:
Deadlift BW#
Run 400m

PALEO RESOURCE
Suggested Resources for Buying Paleo-Friendly Food
The mainstay of the Paleo Diet is lean animal food. For your information, and to assist you in obtaining Paleo Diet-friendly food, we have provided the following list of suppliers reproduced and updated from The Paleo Diet.

"Its your fitness, take it where you want." -Scott Mainini

Hi hi, St. John here! Lemme get personal with you- After the holidays, I’m losing weight, working out, and confident that LaLanne Fitness powered by CrossFit will help me achieve my 2010 goals! I had my first workout with LaLanne Fitness powered by CrossFit. This was my orientation to get to know the program. I started with the BASELINE workout and it kicked my ass LOL!!!! What a great reality check I did.
BASELINE Workout
500x meters rowing
40x squats
30x sit ups
20x push ups
10x pull ups
The workout was timed- I finished around 10 minutes. Now I can do the same workout again at a later time and see how much I improved. The work out was intense, but it only took me 1/6th of the time I usually dedicate to working out….. and I was working out many parts of my body (not just one or two). My next workout is this weekend—tell you about it soon!!! - Saint





CESAR handles the 75# DB!!!

Workout of the Day
"BARN BURNER"
Six rounds for time:
30 Squats
10 Chest to Bar Pull-Ups
5 Clean & Jerks 155/105#
(ground to overhead anyhow)

PALEO RESOURCE
Food and Western Disease: Health and Nutrition from an Evolutionary Perspective, Staffan Lindeberg, 2010

"Shake & Bake-"Ricky Bobby

"Steve Cotter draws from an extensive and diverse background as a champion athlete and cutting-edge trainer to develop some of the most complete and exciting programs in strength and conditioning today."



The One Legged Squat (a.k.a. The Pistol) is a great test of both leg strength and balance. In this tutorial, I'll show you several methods I've used to teach myself and others the skill."-beastskills.com



Workout of the Day
Turkish Get-Ups
1, 1, 1, 1, 1
Chins
5, 5, 5, 5, 5
-break
Three rounds for time:
30 Box Jumps "20
30 Ab-Mat Sit-Ups
30 Dumbbell Walking Lunges #40/25

COACHING the GROUP requires a skill set that comes only through trial and error... "experience." Coaching CrossFit to individuals at all levels of fitness and skill is an ART. The process of understanding and teaching this method of fitness has been an inspiring journey. Everyday I wake up thinking about how I can make each class and this entire program better. Our most faithful and loyal students understand the challenges I face as a coach, a leader and a mentor and I am fortunate to have their support. To my lovey wife and partner, Maribel and fellow coaches, Scott, Mike, and Natalie... THANK YOU ALL. Not only am I grateful to all of these amazing people and every student in our community, I'm fortunate to have new, rewarding and uplifting experiences every day. To all that believe in me and what I stand for... THANK YOU!



CrossFit has helped me change the lives many, including my own!

Workout of the Day
Weighted Pistols
5, 5, 5, 5, 5
Weighted Push-Ups
5, 5, 5, 5, 5
-break
Four rounds for time:
Run 200m
25 Squats

PALEO RECIPE
"Shrimp and veggies on a stick"
Shrimp, peeled and deveined
1 zucchini, sliced in 1 inch pieces
1 squash, sliced in 1 inch pieces
1 red bell pepper, sliced in 2x2 inch pieces
1 green bell pepper,
1 red onion, eighthed
4 cloves garlic, finely minced
Extra virgin olive oil
Juice of 1/2 lime
Ground black pepper, to taste
Mrs. Dash seasoning, to taste
Wooden skewers, soaked in cold water for 15 minutes as not to burn
Peel shrimp and drizzle with lime juice then season with pepper and Mrs. Dash. Set aside for five minutes to allow the acidic lime juice to infuse the seasoning into shrimp. Soak wooden skewers and prepare vegetables. With red onion, chop into quarters and then chop quarters in half, cutting from what was core of onion (cut with the red skin on the cutting board). Do not break apart layers of onion. Add veggies, shrimp, and garlic in a mixing bowel. Liberally drizzle with olive oil and then season. Stir well, making sure every surface is covered in oil and seasoning. Impale veggies and shrimp onto skewers and mix the colors as best as you can. Set grill to 350 degrees. Cook until shrimp turns pink, then turn skewers with tongs to cook the other side.

"If I could fly to the moon, I would... but I can't."- Simon Cowell

If you're wondering why the video's below are "sideways"... it's because I just got a new cell phone (DROID) and I didn't realize that it would save the file "laterally" sideways. O'well... TURN YOUR HEAD - PRESS PLAY - and watch two students get their 1st ring muscle-ups. MATT R. and NATALIE are officially in the MUSCLE-UP CLUB. Great job guys!



If you were lucky enough to watch before I figured out how to rotate the clips in iMovie... sorry!

Workout of the Day
Thrusters
5, 5, 5, 5, 5
-break
Double Tabata:
Push Press #95/65
Jumping Pull-Up

PALEO RECIPE
"Deep Fried Quail" -paleofood.com
birds
8 cloves garlic
2 centers lemon grass
1 T black pepper (crushed)
1/4 cup olive oil
This is rather low-rent, but my favorite quail dish is deep-fried. Take your birds and marinate them with garlic, lemon grass, black pepper (crushed) and oil overnight. Reduce marinade to a fine emulsion in a mortar and rub it into the quail (inside the body cavity, under the skins, etc.) Allow them to come to room temperature, dry them off, and then deep fry them in oil. They'll puff up and then deflate. Cook them to your taste (either very crispy or not so). I serve them Vietnamese-style with salt and pepper powder (roast white peppercorns with salt and some lemon zest, then crush) and limes. Squeeze the lime on the quail, dip in salt/pepper combo, and eat. They are great served with pickled carrots and daikon (again, Vietnamese-style). Your numbers may be slightly off. I would allow 3-4 quail per person (I tend to get very small birds). They are quite addictive served this way and you'll be surprised how many you end up eating (bones and all!)

“Vegetarian - that's an old Indian word meaning 'lousy hunter'."-Andy Rooney