LALANNE FITNESS is sending 5 athletes to The Southwest Regional. Tony, Scott, Chris, Sarah and of course Molly, seen below cranking out chest to bar pull-ups at The NorCal Sectional! It's going down May 8-9th in Irvine, CA, and it will be an epic competition. There were over 550 men competing in the four Sectionals (Northern California, SoCal, San Diego/AZ, and Hawaii) leading into this event, on top of the prequalified athletes from the 09 Games. Now, only the top 64 are set to compete next weekend.

If you aren't traveling down to watch, we have great news. You can tune in for a live webcast of the entire event starting approximately 8am on Saturday and ending around 4pm on Sunday. We'll have four cameras covering all aspects of the competition, with announcers Marty Cej from BNN in Toronto, Justin Judkins from CrossFit Radio, and Miranda Oldroyd from CrossFit 801. Jason Khalipa will also make an appearance as guest announcer from time to time...MORE INFO


Thomas Campitelli Photos

Workout of the Day
Back Squat
5, 4, 3 2, 1
-break
As many rounds as possible in 12 minutes of:
10 Back Squat #135/95
10 Burpee

We're excited to announce that our athletes are now sponsored by "Chef by Request" a meal delivery service. Local couriers pick-up food each night from their kitchen and start delivering directly to doorsteps. All deliveries are made in a small cooler bag with ice packs directly to you or a pre-designated delivery point. Here's a bit about their Philosophy..." at Chef By Request we believe that the keys to healthy living include both what we eat as much as what we do. We take care of what you eat so you can focus on what you do. Whether that be focusing on your career, spending time with the kids at soccer practice, helping take care of an aging parent, or doing the things you enjoy most it is our belief that having the freedom and ability to sit down and enjoy a great meal can help you attain your personal goals and we want to be the ones to provide that great meal."



Workout of the Day
"Badger"
Three rounds for time:
30 Squat Clean #95/65
30 Pull-Up
Run 800m

What is a CHALLENGE? These competitive events are one of my favorite elements of our program. They give us all a chance to get after it in a fun, supportive, high energy atmosphere! We pick a workout, then we pick a date for the "PRELIMS" when everyone does the workout. Exactly 8-WEEKS later, we battle it out for Cash Prizes awarded to most improved and fastest time! Beginner, intermediate and advanced categories for both men and women give every student the opportunity to participate. Past challenges include; FRAN, HELEN, LF GAMES (see video below), JACKIE, LF OLYMPICS and NANCY. THE NEXT 8-WEEK CHALLENGE...

"DEATH-BY-BARELL": 5 rounds for time: 15 Deadlift, 12 Hang Power Clean, 9 Front Squat, 6 Push Jerk
Categories: Women: (Beg- 55#, Int- 75#, Adv- 95#) Men: (Beg- 95#, Int-115# , Adv-135#)
Prelims: Saturday, June 5th
Finals: Saturday, July 31st
Entry Fee: $30



Scroll down to see what this group of students has been doing to get ready for "DEATH-BY-BARBELL."

Workout of the Day
Muscle-Up Progressions
Strict Press
5-5-5-5-5
-break
15 Handstand Push-Ups
20 Pull-Ups
25 Kettlebell Swings #1.5/1
30 Sit-Ups
35 Box Jumps "24/20

PALEO RESOURCE
Although omega-3 fatty acids have been known as essential to normal growth and health since the 1930s, awareness of their health benefits has dramatically increased in the past few years. New versions of ethyl esterized omega-3 fatty acids, such as E-EPA and combinations of E-EPA and E-DHA, have drawn attention as highly purified and more effective products than the traditional ones. In the United States, these novel versions are often sold as prescription medications, such as Lovaza. In the European Union, they are available as dietary supplements. The health benefits of the long-chain omega-3 fatty acids — DHA and EPA omega-3 — are the best known. These benefits were discovered in the 1970s by researchers studying the Greenland Inuit Tribe. The Greenland Inuit people consumed large amounts of fat from seafood, but displayed virtually no cardiovascular disease. The high level of omega-3 fatty acids consumed by the Inuit reduced triglycerides, heart rate, blood pressure, and atherosclerosis."-wiki

“Few things are harder to put up with than a good example.”-Mark Twain

Last Friday we saw some very IMPRESSIVE LIFTS! Nearly every student that attended class hit a PR (personal record). Both men and women pulled massive weights with excellent mechanics. It's a very gratifying movement that builds both physical and psychological strength. It was very exciting to see the progress you have all made in such a short period of time. The one student I'd like to spotlight is Doug (see below). You may not recognize him because not only did he lose 42 pounds recently, winning the FAT LOSS CHALLENGE, he's stronger than ever. Here's a shot of his PR DEADLIFT to prove it. Great job to everyone that showed-up and made it happen!



As promised, here's the rest of THE SHOTS for ya'll to update your FACEBOOK PROFILE...

Workout of the Day
Front Squat
5, 4, 3, 2, 1
-break
"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF(did not finish).

PALEO RECIPE
"Shrimp Cocktail Recipe"
If you are using frozen shrimp, the safest way to defrost them is in a bowl of ice water in the refrigerator. I like to buy tail-on, shell-on, deviened shrimp. Of course, use what you can find at the markets.
For the shrimp:
2 tablespoons Old Bay Seasoning
1 lemon, halved
1 teaspoon granulated garlic
1 clove garlic, finely minced
1/2 teaspoon chili powder
1 teaspoon salt
24 extra large tail-on raw shrimp (more if you are using smaller shrimp)
For the cocktail sauce:
1/2 cup Heinz chili sauce
1 cup ketchup
1 tablespoon horseradish
1 dash Worcestershire sauce
Juice of 1/2 lemon
1/2 teaspoon Tabasco
1/2 clove garlic, finely minced
1 tablespoon cilantro, chopped
To prepare the cocktail sauce, mix all the cocktail sauce ingredients together in a medium bowl and refrigerate until ready to serve. Have a large bowl of ice water ready and set near the sink. To a 8-quart pot of water, add the Old Bay, lemon, granulated garlic, garlic, chili powder, and salt. Bring to a boil. Add the shrimp to the pot and when the water returns to a boil, the shrimp should be done! The shrimp should be bright pink. Immediately drain and place the shrimp into the ice bath to cool for 2 minutes. Peel the shrimp (leaving the tail-on.) Drain and serve with the cocktail sauce.

"Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think."-Martin Luther King, Jr.

Since the very first CrossFit Games competition in 2007, the event has been held at "The Ranch", a small piece of rugged land located in central california (see below). Over the past three years, the growth of CrossFit across the globe has led to a bigger, better CrossFit Games competition. Here's a brief history.



Big news came in over the weekend. The Sport of Fitness has moved up to a big stage! The 2010 CrossFit GAMES will be held @ THE HOME DEPOT CENTER, July 16-18. Below are a few shots of the "Tennis Stadium" and "Track" where the worlds fittest men and women will do battle, Gladiator style!



Workout of the Day
Snatch
1, 1, 1, 1, 1
-break
As many rounds as possible in 20 minutes of:
7 Snatch #95/65
7 Box Jump"24/20
7 Wall Ball #20/14

PALEO RESOURCE
"Q: Is Stevia Paleo? I have attempted to find an answer for this and the information I've found is conflicting at best. Please advise!!
Jeff
A: Dear Jeff,
There's some scientific evidence to support the notion that Stevia is safe, even in type 2 diabetes patients1, 2. Furthermore, it has been demonstrated to have antihypertensive properties, as shown by Chan et al.3 and a long-term study4. Having said this, I am not aware of any study examining the potential antinutrient (lectins or saponins) content of the plant, hence we do not know the possible adverse effect of consuming this plant on a daily basis..."-ThePaleoDiet.com

"Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity."-Martin Luther King Jr.

The LALANNE FITNESS "Student Athlete of the Week" is ACHAI. He is one of TEN MEN that recently made amazing physical transformations during The 12-WEEK FAT LOSS CHALLENGE. In addition to shedding over 20 pounds of body fat (4.8 % BODY FAT, 20 POUNDS, 3.5 INCHES to be exact!), Achai is much stronger and far more athletic now!!! The hardest part about reaching your goals is sticking to it and I'm very proud of his commitment to making these serious lifestyle changes...



It definitely helps to have support at home... his wife LIZ (female winner of the FAT LOSS CHALLENEGE) is also a former Student Athlete of the Week. Way to go Broner's, Keep it up!