"Genevieve has been an inspiration since she walked in the door. After completing her introduction to crossfit, collectively we identified that strength and flexibility were the two physical skills that needed the most attention. I am very proud to say that after weeks of coaching Genevieve, she has made significant gains in both areas. The credit belongs solely to her. She has the determination and drive to make it happen every time she comes to class. You can’t coach discipline or desire.

Couple her new found strength and flexibility with her endurance and stamina, and you have a little “machine” in the making....



The sole reason I coach is to be around people like Genevieve. I appreciate her energy and enthusiasm for fitness and her willingness to constantly challenge herself. Congratulations Genevieve!" -Scott M.

Today was by far the best weightlifting instruction I have ever recieved. Myself, Maribel, Scott, Natalie and fifteen other LALANNE FITNESS students spent 4+ hours with Sage Burgener (daughter of legendary coach Mike Burgener) learning how SNATCH, CLEAN & JERK. Sage is a fantastic coach with the same presence and command of her father. Her ability to breakdown the movements and teach a group was impressive. She began the seminar with an introduction to the jumping/landing position and the hook grip. This was followed by a thorough explanation and drilling of "THE OFFICIAL BURGENER WARM-UP." A HEYUGE THANK YOU to Sage for her amazing energy and knowledge, we look forward to seeing her in the near future as she gets ready for the CrossFit Games with Team CrossFit Invictus down in San Diego!



SAGE got a good look at everyone's Snatch, Clean & Jerk... including good friends and owners of CrossFit Scottsdale, Luke and Najla Kayyem (pictured). Here's a few MORE SHOTS from the day.

Workout of the Day
"THE OFFICIAL BURGENER WARM-UP"
Reps 1-15:
1-2-3 Down & Up
4-5-6 Elbows High & Outside
7-8-9 Muscle Snatch
10-11-12 Snatch Land (2", 4", 6")
13-14-15 Snatch Drop

PALEO RECIPE
"Chevy's Fresh Mex"
Lemon-Herb-Chipotle Roasted Chicken
serves 6
This spicy Mexican roasted chicken always turns out moist and memorable, thanks to two clever tricks: stuffing half a lemon inside the bird and spreading olive oil, garlic, and herbs under the skin. A little Chipotle Purée gives the outside extra flavor and a beautifully bronzed finish.
2 (2 ¾ - 3 ½ pound) fresh whole fryer chickens
½ cup olive oil
2 tablespoons kosher salt
1 tablespoon black pepper
6 sprigs rosemary
6 sprigs oregano
1 lemon, cut in half
4 large garlic cloves, cut in half
2 tablespoons Chipotle Purée
Butcher twine
To Make the Chicken: Preheat the oven to 350º. Remove the giblets from the body cavity, and trim away the excess fat. Rinse the chicken inside and out under cold running water and pat dry.
Combine the olive oil, salt, and pepper in a small bowl. Coat the cavity of each chicken with some of the seasoned olive oil. Strip the leaved off 2 sprigs of rosemary and 2 sprigs oregano and mince; place inside the cavity. Place 2 each of the remaining sprigs of rosemary and oregano (leaves still attached) in the cavity. Squeeze the juice from the lemon half into the cavity and place the half inside. Repeat with the other chicken. Truss the chicken drumsticks, closing the cavity. Or with a wooden skewer, pinch the skin together over the cavity and pierce through the skin and work your way up the body, "sewing" the skin together. Spread the remaining seasoned olive oil under the breast skin. Place 2 garlic clove halves under the breast skin on each side. Strip the leaves off the remaining sprigs of rosemary and oregano and mince; distribute evenly under the breast skin. Sprinkle pepper and salt over the entire chicken. Baste the chicken with Chipotle Purée.Place the chicken on a roasting rack in a roasting pan and roast until the thigh juices run clear when the skin is pierced with a knife, 1 ½ hours, basting with pan juices ever 30 minutes, or until the thigh meat registers 165º on an instant-read thermometer. Remove from the oven and place on a chopping board. To Serve: Using a cleaver or a chef's knife, cleave the whole chicken into quarters. Place one quarter on each plate to serve. Enjoy!

"Grab your swiffer and get your booty overhead squatting!"-Sage Burgener

Have you ever been sitting at your desk thinking about sneaking away for a quick workout? Well, this seems to be a bright idea for many folks here at LALANNE FITNESS. At a recent 1 o'clock class (see photo below), I asked a few students why they prefer coming in at this time, their reply..."It make the rest of the day seem easy", and... "It gives me a boost of energy." Now, if you work or live close by, this may be convenient, or it might require a bit more planning and time management. Check-out our class schedule and try mixing it up with a POWER LUNCH hour!



A SOLID 1 o'clock CREW...

Workout of the Day
Five rounds:
Max Rep Chin-Up
Max Hold Ring Chair-SIt
-break
For time:
Run 800m, then...
21, 15, 9 reps of:
DB Hang Squat Clean 40/25#
Burpee to Box Jump 24/20"

PALEO RECIPE
Lamb with sweet red peppers
3 pounds boneless leg of lamb, cut into 1 1/2 inch pieces
1/2 tsp pepper
3 Tbsp olive oil
2 garlic cloves, chopped
2 cups hot water
3 Tbsp chopped fresh parsley
2 large red bell peppers, cut into 1 1/2 to 2 inch pieces
Season lamb with 1/4 tsp pepper. In a large frying pan or flame proof casserole, heat oil over high heat. Add lamb and cook, turning frequently,3-5 minutes, or until browned on all sides. Add garlic, water and remaining 1/4 tsp pepper. Bring to a boil, reduce heat to medium, and cook partially covered 30 minutes. Uncover and cook 10 minutes longer, or until lamb is fork tender. Add parsley and red peppers to pan. Cook 10 minutes, or until peppers are just tender. Enjoy!

"Progress always involves risks. You can't steal second base and keep your foot on first."-Frederick B. Wilcox

There have only been a few T-SHIRT designs submitted thus far. This contest is open to all students of LALANNE FITNESS. There's only a few days left so let's get creative and have some fun with this! Your design needs to include our LOGO. Check out the rules below...

T-SHIRT DESIGN CONTEST
Design Guidelines:
Your design should be inspired by LALANNE FITNESS and CrossFit .
Your design needs to include our LOGO.
Do not use any designs, names that are copyrighted. “CrossFit” is ok, as we are licensed to use the name.
Do not use profanity or tasteless innuendo, remember LaLanne is a family name.
Your design can be on the front, back and side of the shirt.
You may submit up to three designs, but they must be submitted as separate entries.
Your design must be completely original.
Design Specifications:
It’s best if you create your design in Photoshop or Illustrator or another professional design program, you must email your entry to .(JavaScript must be enabled to view this email address) as a vector file.
Your design should contain a maximum of four (4) colors (plus the shirt color).
Indicate the shirt color you wish for your design.
Submission Agreement:
Only students of LaLanne Fitness can submit designs.
Any submitted designs become the property of LaLanne Fitness, LLC.
LaLanne Fitness will have all rights to the winning design.
By submitting, you agree that if your design wins, it can be used by LaLanne Fitness on a T-Shirt and other promotional items.
There will be 2 winners. The 1st place winner will receive a prize of a free shirt, a 1st place certificate and a $50 LaLanne Fitness gift certificate , not to mention a great deal of recognition! The 2nd place winner will receive a free t-shirt of their design and a certificate.
We reserve the right to make adjustments to the winning design.
You must submit your design by midnight Feb. 28th, 2010.
Entries will be judged by the staff of LaLanne Fitness.

Workout of the Day
Five rounds for reps of:
1 min Bench Press #135/95
1 min Knees to Elbow
Run 400m
Rest
Start each round exactly six minutes apart. Your rest period is whatever remains after the run. Post reps for each round.

PALEO RECIPE
Puffy Omelet
4 eggs, separated
1/4 cup water
1/8 teaspoon pepper
1 tbsp. butter
Beat egg whites and water in small mixer bowl until stiff but not dry. Beat egg yolks and pepper in another bowl until very thick and lemon colored, about 5 minutes. Fold into egg whites. Heat butter in 10-inch oven proof skillet until hot enough to sizzle drop of water. Pour omelet mixture into skillet; level surface gently. Reduce heat. Cook slowly until puffy and light brown on the bottom, about 5 minutes. (Lift omelet at edge to look at color.) Cook uncovered in 325 degree oven until knife inserted in center comes out clean, 12 to 15 minutes. Tilt skillet; slip pancake turner or spatula under omelet to loosen. Fold omelet in half, being careful not to break it. Slip onto warm plate.

"Castles were built a stone at a time." -Irish Proverb

Hey guys, don't miss this opportunity to improve your O-Lifting technique. Everyone of us needs to work on the Snatch, Clean & Jerk. These moves require expert coaching so we're bringing in the best. We're holding a Weight Lifting Seminar with SAGE BURGENER this Saturday Feb. 27th. Sage has traveled the nation shadowing her father, Mike Burgener, at CrossFit Certifications and Olympic Lifting Seminars, and she's passing on the knowledge she has gained to CrossFitters around the world. The cost for this 4 1/2 HOUR (11:30-5:00 PM) seminar is $100 (amazing deal!!!) As of today there are several spots left so call me (415.512.7645) or email us .(JavaScript must be enabled to view this email address)



Here's a shot of Sage coaching at her affiliate in San Diego CrossFit Invictus.

Workout of the Day
20 Rep Back Squat (7)
-break
Three rounds for time:
Row 500m
30 Push Press #95/65
30 Jumping Pull-Up

PALEO RECIPE
Italian-Style Sautéed Broccoli
1 tsp. extra virgin olive oil
2 or 3 garlic cloves, minced
1 onion, diced
4 or 5 button mushrooms, brushed clean and thinly sliced
1 or 2 tomatoes, diced
1 head broccoli, cut into small flowerets, with stems peeled and thinly sliced. Bring a large pot of water to boil over high heat. Add broccoli and cook until bright green but not completely tender, about 3 minutes. Plunge into cold water to stop the cooking process and preserve the bright color. Heat oil in a skillet over medium heat. Add garlic, onion, and cook, stirring, 2-3 minutes. Add tomatoes and stir well. Cover and simmer 10-15 minutes. Remove cover and stir in broccoli. Simmer, uncovered, 2-3 minutes. Serve hot, makes 4 servings.

"An inability to stay quiet is one of the most conspicuous failings of mankind."-Walter Bagehot

For individual trainer PIC's and BIO's please visit our trainers page...

Workout of the Day
Muscle-Up Madness (2)
"Kelly"
Five rounds for time:
Run 400m
30 Wall Ball #20/14
30 Box Jumps "20

PALEO RECIPE
White Fish with Macadamia Salsa
2 white fish fillets
¼ cup macadamias, halved
½ cup chopped tomatoes
1 avocado, peeled, seeded and diced
3tbs coriander, chopped
3tbs parsley, chopped
Olive oil
Instructions
Pre-heat grill to medium heat.
Place fish on grill and cook for 3-4minutes or until cooked.
To make the salsa, place macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat. Place fish and salsa on a plate to serve. Enjoy!

"Quality is never an accident; it is always the result of intelligent effort."-John Ruskin

If your fitness methodology does not include the use of DUMBBELLS & KETTLEBELLS, your program is incomplete. There are tons of KILLER functional moves that can be trained using dumbbells and kettlebells; The Snatch, Cleans and Press variations can all be performed using both. The Squat Snatch is one of my favorites...



A good look at MATT'S awesome mechanics!

Workout of the Day
Three rounds for time
21 DB/KB Snatch Rt.
21 Ring Push-Ups
21 DB/KB Snatch Lt.
21 Ring Push-Ups

PALEO RESOURCE
"Mini Quiche"
A dozen eggs
Chopped vegetables
Chopped cooked meat
Splash of water (for fluffiness)
Salt & Pepper
You’ll also need:
A pitcher
A non-stick muffin tin
Preheat oven to 350 degrees
Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sundried tomatoes, etc. Anything you have on hand will work.
If you choose to use meat, such as bacon, cook it first.
Break the eggs into a pitcher. Add a splash of water and season with salt and pepper. Mix well.
Pour a small amount of the egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and vegetables of your choice into the tin and then cover with more egg mixture.
Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin. Enjoy!

"The pain of the mind is worse than the pain of the body."-Syrus