EXPLOSIVE MOVEMENTS are important to include in more advanced program design. The ability to generate power can be increased when athletes are training with what we call PLYOMETRICS... "a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving PERFORMANCE IN SPORTS." Three common moves you will see on the board here are the; CLAPPING PULL-UP (see SCOTT below) / PUSH-UP, BOX JUMP or BURPEE.


Photo by Joe Budd

Workout of the Day
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time of:
Back Squat #135/95
Burpee

PALEO DOG
Bones and Raw Food or Biologically Appropriate Raw Food is a diet for animals based on raw meaty bones, muscle meat, organs and raw, fresh fruits and vegetables. This diet mimics the eating habits of animals in their natural habitat, the wild, where they subsisted on the flesh and bones of their prey, the innards and any predigested fruits, grasses, leaves and seeds." -BARF

"A scientific man ought to have no wishes, no affections, -- a mere heart of stone."-Darwin

ATTENTION: All competitors, friends and students of LALANNE FITNESS making the trip down to support us this Saturday (HEAT TIMES) in San Jose. The price of admission is now only $15 dollars, plus everyone that shows-up will receive a free LF T-Shirt. Maribel and I will be driving down early Saturday morning to claim a spot in the parking lot and set up our camp. Please don't hesitate to call me with questions about the event! Cell (510) 220 .0681



Here's a look at the track and pull-up bars that have been constructed... The following LINK will provide you with important info regarding the event to be held at Archbishop Mitty High School.



Workout of the Day
Shoulder Press
3 sets of 5.
Deadhang Chins
3 sets for max reps.
-break
As many rounds as possible in 10 minutes of:
10 Push Press #135/95
10 Box Jump "30/20

PALEO RECIPE
Shrimp Shish Kabob
3 medium sized shrimp
3 cherry tomatoes
3 small chunks zucchini
And the marinade (for +/-20 shrimp);
a tablespoon olive oil
a teaspoon garlic powder
a teaspoon cayenne pepper
a teaspoon dried thyme
a teaspoon dried parsley
First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. Enjoy!

"Age is an issue of mind over matter. If you don't mind, it doesn't matter".-Mark Twain

Functional Movements such as the "farmers carry", "sled drag" and "SANDBAG sprint" are old school strength and conditioning methods. These drills help improve your performance in every day, real life situations: working in the yard, carrying luggage or reacting in an emergency situation. Are you generally prepared for life? Can you move large loads, long distances, quickly? Hope you don't have to pick up 100 pounds of sand!



Not your average gym.

Workout of the Day
Hang Power Snatch
5 sets of 3.
-break
Five rounds for time:
Row 500m
Run 400m

PALEO RESOURCE
"Even crude Oldowan stone tools would have allowed early humans access to brain and marrow from a broad range of animals obtained by scavenging or hunting - including some species larger than those from which chimpanzee hunters preferentially extract brain tissue and marrow fat. These and other carcass fats were probably prized by the early hominids as they are by recently-observed modern human hunter-gatherers..." -Scavenging Hunting and Brain Expansion

"A good laugh and a long sleep are the best cures in the doctor's book." ~Irish Proverb

A good crew showed up for a few laps around the track this weekend. Here's a look at former Student Athletes of the Week; Chris F., Alyssa H. and Mike R... RUNNING into a set of moderately heavy OVERHEAD SQUATS at a high heart rate. This is not the way most folks exercise. When it comes to "weights" or "cardio", they do one or the other without much variety. CrossFit is the opposite. The combination of dual training modalities is the essence of CrossFit... a.k.a. MIXED MODAL TRAINING!


Here's a SLIDESHOW with the BEST SHOTS of the day!

Workout of the Day
Deadlift 5 x 5
-break
"Sandbag Cindy"
As many rounds as possible in 20 minutes of:
5 Pull-Up
10 Push-Up
15 Squat
200m Sandbag Sprint every 4 minutes.

PALEO RECIPE
Fresh Spinach Salad
1 lb. fresh spinach, washed, drained and torn into desired pieces
1 can sliced water chestnuts
1 lb. fresh mushrooms, sliced thinly
1/2 lb. bacon, cooked and crumbled
4 hardboiled eggs, sliced
Make sure spinach has been well drained and isn't watery. Combine all above salad ingredients in a large bowl. (I usually toss the spinach, mushrooms, and water chestnuts together then top with bacon and sliced hardboiled eggs as garnish until time to serve.) Chill. This is also another "most requested" dish at family dinners and is a wonderful change from a plain iceberg lettuce salad. Leftovers don't keep well, spinach tends to wilt down. So eat it all at the first serving or shortly thereafter.

“The one thing in the world, of value, is the active soul.”-Ralph Waldo Emerson

This week I'd like to recognize SARAH as our "STUDENT ATHLETE OF THE WEEK." After only 3 1/2 months of CrossFit, Sarah has made IMPRESSIVE progress. In fact, she's decided to battle it out with the bay area's best athletes this weekend at the Northern California CrossFit Sectionals down in San Jose (Archbishop Mitty High School). Come down and support her along with the rest of TEAM LALANNE. Here's all the INFO we have so far...


Amazing progress in such a short period of time... She is STRONGER, FASTER and LEANER than ever before!

After many months of practicing this "elusive" movement, MOLLY finally gets a MUSCLE-UP...



Ahhh... What a feeling... Way to go girl!

Workout of the Day
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

PALEO RESOURCE
Quick Q & A: Nuts and Seeds:
"Q: Is it true that all nuts are seeds, but all seeds aren’t nuts?
A: Yep, it’s true. Botanically speaking, a nut is a dry fruit with a seed that’s encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed — think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same —think pumpkin seeds).
Q: I’ve heard that peanuts aren’t nuts at all. Please set the record straight.
A: Believe it or not peanuts aren’t actually nuts at all, nor do they grow on trees. They’re actually legumes that grow on low vines, forcing the shells into the ground." The Plaeo Diet does not recommend legumes. So... NO peanuts or peanut butter!

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."Buddha