DESTRY is our "Student Athlete of the Week." He has recently solidified his commitment to CrossFit and The Paleo Diet by entering our 12-WEEK FAT LOSS CHALLENGE. Destry is really starting to pick up speed with his CrossFit performance and I can see him making an incredible transformation over the next few months. He's definitely a contender for the title. CONSISTENCY is the most important aspect of our program and he's got this figured out.



"SHOW-UP, DON'T QUIT" (CFLA TAGLINE). This is what CrossFit is all about. Keep going strong DESTRY, you're doing GREAT!

Workout of the Day-crossfit.com
Three rounds for time of:
50 Double-unders
50 Back extensions

PALEO RECIPE
"Shrimp Cocktail"
1 pound shrimp
6 tbsp. chili sauce
2 tbsp. lemon juice
1/2 tbsp. horseradish
1/4 teaspoon grated onion
1/3 cup finely chopped celery
Crisp salad greens (2 cups leaves)
lemon wedges
Cook and clean shrimp. cover and chill. Combine chili sauce, lemon juice, horseradish, onion to make cocktail sauce. Stir. Mix chilled shrimp with celery. Line cocktail cups with salad greens.Spoon in shrimp mixture. Spoon on some sauce. Garnish with lemon wedges.

"A successful marriage requires falling in love many times, always with the same person."-Mignon McLaughlin

Here's the email I sent out yesterday to all of the 12-WEEK FAT LOSS CHALLENGE participants:
"Hey guys, Looks like "most" of you have started your Nutrition Logs. Remember... this is required for ALL participants! Also, I don't see any questions, comments or discussion happening in "The Forum" thread. Please post here if you want to share info or get help with anything. You may also email me with any concerns or issues. These first few weeks are critical for your success, so please let me know how I can help. Email me (.(JavaScript must be enabled to view this email address)). Here's a few tips that will help accelerate your results:
1. Start every day with a protein adequate meal. This can be the traditional "breakfast" of eggs or... anything! Most days of the week I'll eat LEFT-OVERS FROM DINNER the night before (chicken, fish, steak, shrimp, etc...) This requires you to think ahead and make extra servings when cooking. Today I had Salmon, Asparagus and Avocado for breakfast.
2. Try not to eat a ton of fruit. In fact, I recommend making an effort to consume VEGETABLES over fruit for the first 2-4 weeks. This will allow your metabolism to normalize, decreasing insulin production, while up regulating fat burning enzymes.
3. Drink TONS OF WATER, preferably between meals. This will reduce appetite, elevate your metabolism and help you avoid fatigue during the day.
4. Cut back or stop drinking so much ALCOHOL. This can be more or less problematic for some of you but any amount will sabotage your efforts none the less.
5. Do your "Home-Workouts." Here's the link to 20 SIMPLE WORKOUTS... I will be awarding prizes to those students that complete the most over this 12-WEEK period.
http://www.lalannefitness.com/index.php/forums/viewthread/572/



Nutrition expert Dr. Loren Cordain shows how to eat like a caveman for optimal health and athletic performance. -BiggerFasterStronger.com

Workout of the Day
Muscle-Up Progressions
-break
As many rounds as possible in 20 minutes of:
15 Back Squats (135/95#)
25 Burpees

PALEO RECIPE
"Hazelnut Soup"
2 cup ground unroasted hazelnuts
4 cup beef or chicken broth
1 medium onion, diced
1 1/2 Tbsp chopped parsley
salt and pepper
Mix together all ingredients in a large saucepan, bring to a boil, then simmer gently, stirring occasionally, for 1 hour. Serve hot. This is a rich soup; only small servings are necessary.

"Success is doing ordinary things extraordinarily well."-Jim Rohn

Recently, STRONGMAN Jim Glassman tried CrossFit @ LALANNE FITNESS. His first WOD was the world famous 3 round "Fight Gone Bad." For a guy that weights over 300 lb... this workout was one heck of an intro to CrossFit and what he called "good cardio." Jeff got through the 2nd round and decided he'd had enough for his first day. After a trip down Pukie lane (Howard St.), I thought we'd never see him again. WRONG. He was back the very next day, ready for more! WELCOME to the Brickhouse JIM!



A bit of background on STRONGMAN Jim Glassman!

Workout of the Day
Bench Press
5, 5, 5, 5, 5
-break
Three rounds for time:
30 Kettlebell Swings (1.5/1 pood)
30 Jumping Pull-Ups
30 DB Push Press (40/25#)

PALEO RESOURCE
"Cereal Grains: Humanity’s Double-Edged Sword"
Cereal grains obviously can be included in moderate amounts in the diets of most people without any noticeable, deleterious health effects, and herein lies their strength. When combined with a variety of both animal- and plant-based foods, they provide a cheap and plentiful caloric source, capable of sustaining and promoting human life. The ecologic, energetic efficiency wrought by the widespread cultivation and domestication of cereal grains allowed for the dramatic expansion of worldwide human populations, which in turn, ultimately led to humanity’s enormous cultural and technological accomplishments. The downside of cereal grain consumption is their ability to disrupt health and well being in virtually all people when consumed in excessive quantity. This information has only been empirically known since the discovery of vitamins, minerals and certain antinutrients in the early part of this century.

"Reality continues to ruin my life."-Bill Watterson

If you haven't been to our Olympic Style WEIGHTLIFTING Classes... get down here TODAY @ 12:00 & 1:00 PM This is your chance to learn from the best. Jim Schmitz, our resident USAW Club Coach, served as the 1980 & 1988 Head US Olympic Team Weightlifting Coach and Assistant Coach for the 1992 Olympic Team, USAW President from 1988–1996, IWF Executive Board Member, and Chairman of the IWF Scientific and Research Committee from 1992-1996. FREE WEIGHTLIFTING for all students classes will be held with Jim, every other Thursday @ 12:00 & 1:00PM (please check our class schedule for dates and times) BELOW is an outline of exactly what will be coved...



LU Xiaojun - China - 25 years old - bodyweight 168 pounds - snatching world record 383 pounds, 215 pounds over bodyweight - November 24, 2009

SNATCHES - WAVE SETS
January 21, 2010 – Thursday 12 noon & 1 pm
By JIM SCHMITZ
US Olympic Weightlifting
Team Coach, 1980, 88, & 92

Warm-Up: 10 Military Presses, 10 Back Squats, 10 Stiff Leg Dead Lifts
1. Muscle Snatch – 3 – 3
2. Power Snatch (thighs, knees, shins) – 3 – 3
3. Split Snatch (thighs, shins) – 4 – 4
4. Power Snatch, Power Snatch & Overhead Squat, Squat Snatch – 3 – 3
5. Snatch -2 - 2 - 2
6. Snatch -2 - 2 - 2
7. Snatch -2 - 2 - 2
8. Miyake Snatch High Pull -3 – 3 – 3
9. Snatch Pull -2 – 2 – 2

PALEO RECIPE
"Strawberry/Blueberry Horizon" -PaleoDiet.com
1 cup fresh strawberries
1 cup fresh blueberries
½ tangerine, sectioned
1 tablespoon fresh squeezed orange juice
1 teaspoon vanilla
Ground nutmeg
Fresh mint
Mix strawberries, blueberries, tangerine sections in a bowl. Drip with orange juice and vanilla, and sprinkle with nutmeg. Serve chilled and garnished with mint. Enjoy!

"A speculator is a man who observes the future, and acts before it occurs."-Bernard M. Baruch

Over the past week, we have all seen the graphic images and video of the devastating earthquake that rocked Haiti. Nearly every building was destroyed, the destruction is incomprehensible. This disaster has taken countless (200,000+) lives and taken everything from people that really didn't have much to begin with. We have decided to help by donating to the American Red Cross. You can too! It doesn't have to be much because a little goes a long way. Each day I drive over the bay bridge into this city and it's easy to forget just how much I have to be thankful for... including our "Brickhouse.". Please... HELP HAITI.



BIG MATT has a bit of an audience on the last few thrusters during FRAN.

Workout of the Day
Snatch
1 rep max
-break
Three rounds for time:
Row 250m
15 GHD Sit-Ups
15 Burpee to Box Jumps

PALEO RESOURCE
"Fundamentals of the Hunter-Gatherer Diet and Lifestyle"
1. Eat whole, natural, fresh foods; avoid highly processed and high-glycemic-load foods.
2. Consume a diet high in fruits, vegetables, nuts, and berries and low in refined grains and sugars. Nutrient-dense, low-glycemic-load fruits and vegetables such as berries, plums, citrus, apples, cantaloupe, spinach, tomatoes, broccoli, cauliflower, and avocados are best.
3. Increase consumption of omega-3 fatty acids from fish, fish oil, and plant sources.
4. Avoid trans-fats entirely, and limit intake of saturated fats. This means eliminating fried foods, hard margarine, commercial baked goods, and most packaged and processed snack foods. Substitute monounsaturated and polyunsaturated fats for saturated fats.
5. Increase consumption of lean protein, such as skinless poultry, fish, and game meats and lean cuts of red meat. Cuts with the words round or loin in the name usually are lean. Avoid high-fat dairy and fatty, salty processed meats such as bacon, sausage, and deli meats.
6. Incorporate olive oil and/or non–trans-fatty acid canola oil into the diet.
7. Drink water.
8. Participate in daily exercise from various activities (incorporating aerobic and strength training and stretching exercises). Outdoor activities are ideal.

"It is better to offer no excuse than a bad one."-George Washington

There are 60+ students that have made a serious commitment to CrossFit and The Paleo Diet for the next 12-WEEKS, including myself!!! This past Saturday, we were all put through a series of measurements, including a hydrostatic body fat test (see video below). Last night's "Kick-Off" meeting detailed the guidelines of our challenge and it also gave me the chance to let every one know that WE ARE in this TOGETHER (literally)... I look forward to following all of your workout and nutrition logs on the FORUM!



Workout of the Day
"Fight Gone Bad"
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. 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 (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
"LALANNE LETTUCE CUPS"
Saute green onions, white onions, garlic, scallions (1/2 cup) in 1 tablespoon olive oil until tender, add 1 pound organic bison (can use organic chicken). Ground meat, then add 1 1/2 cups slivered broccoli and carrots. Top with sliced almonds. Peel iceberg lettuce into cups. Wash and let dry. Scoop bison dish into lettuce cups. Enjoy!

"The more you explain it, the more I don't understand it."-Mark Twain