"I didn't know anybody at LaLanne Fitness when I called them, and asked for my first lesson. I am not a very shy person, so I am not afraid to meet new people, but still I thought it would be nice to go with someone you know. The people at LaLanne have been nothing but open and very welcoming to me, and I already feel like I have made a lot of new friends...

The first workout was a base workout, to check out what kind of shape you are in. You row a bit, do squats with your body weight, sit-ups, push-ups and pull-ups. This is timed, and you are encouraged to keep track of your performance. This way, the next time you do the same workout, you can track your progress."-FULL STORY



If you havn't shared your story yet... we'd love to hear from you!

Workout of the Day
Overhead Squat
5, 5, 5, 5, 5
-break
As many rounds as possible in 15 minutes of:
7 Overhead Squat #135/95
7 Chest to Bar Pull-Ups
7 Kettlebell Swings #2/1.5

PALEO RECIPE
"Awesome Low Carb Salmon Patties"
14 3/4 ounces salmon, drained
1/2 cup pork rind (finely ground)
1/4 cup minced onion
2 teaspoons lemon juice
2 teaspoons parsley flakes
1 minced garlic clove
2 large beaten eggs
3 tablespoons mayonnaise
Mix all ingredients and refrigerate for 1/2 hour -(optional, but they handle easier). Make into 4 patties and cook until browned on either side turning once. I make a double batch and freeze part of it in flattened patties in zipper bags, and just thaw in the microwave, then fry. Also good as a sauce on them: mix 1 part blue cheese dressing to 1 part horsy mustard, or Jack Daniels mustard, or some kind of flavored mustard -- it is yummy. Enjoy!

"There's only one corner of the universe you can be certain of improving, and that's your own self."-Aldous Huxley

Coach Rut,
I’m excited to share what you’ve done for LALANNE FITNESS. Attending your Intelligent Exercise Design and Max Effort Black Box seminar was the best thing I have ever done for our program. The combination of max effort lifting and CrossFit has produced some incredible results.

We just returned from The 2010 NorCal Sectional (400+ athletes) where 5 of our students (2 women/3 men) made the top 20. Over the past 4 months, I have watched everyone get stronger, especially TONY… who blew everyone away with a 325 pound Clean and Jerk. Following the MEBB turned this guy into an animal and we are all more athletic than ever before!

You may want to throw in a word of caution at your seminars; side affects include, “changes in body composition.” In addition to increased CrossFit performance, our programming has helped a large number of students reach their fat loss goals!

I believe every CrossFit affiliate will benefit from implementation of The Max Effort Black Box. Thank you for helping coaches everywhere take their strength and conditioning to the next level!
Chris



Workout of the Day
Deadlift
3, 2, 2, 1, 1, 1
-break
"Queensland Australia Sectional"
Day One, WOD #1:
Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
The men will be using 40kg while the women will tackle a 30kg load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

PALEO RESOURCE
"Paleo Fats: You’ve probably learned by now that good fats don’t make you fat and that saturated fats are in the good fat category. In fact, fats make you happy, and for some of us, Paleo dieters, it our main source of energy. Our body is well made to run on fat as a source of energy and when it does, it produces ketones bodies, witch is perfectly healthy. We might however over time forget about the selection of good fats available to us and cook with the same stuff over and over again. Not that this is a problem, but sometimes a little diversity goes a long way to make our meals more enjoyable. First of all, you should really eliminate any vegetable oil high in polyunsaturated fatty acids and Omega-6, they’re the ones that will end up killing you! Example of those include corn oil, peanut oil, soybean oil and grape seed oil. If this subject is all new to you, I suggest you head up on my site on the Paleo diet witch will explain exactly why those fats are bad, why saturated fats are the ones to gorge on and why the current dietary recommendation are actually killing people."-PaleoRecipes.org

"If I'd known I was going to live so long, I'd have taken better care of myself."-Leon Eldred

LALANNE FITNESS is re-introducing the lost art of HANDBALANCING to both men and women at all levels. Each week we practice a series of basic to advaced level progressions. Some of you may not know about TY's impressive skills (see below)... Now you do!



Workout of the Day
Thruster
5, 4, 3, 2, 1
-break
Five rounds for time:
10 DB Hang Squat Clean #40/25
10 Burpee Box Jump "24/20

PALEO RESOURCE
"The Vegetarian Myth: If you haven’t read it, grab a copy ASAP. For those of you who don’t know, Lierre was recently the victim of an assault at a San Francisco reading. Masked thugs came out from behind the stage and smashed her in the head and face with pies laced with cayenne pepper. After the assault took place, while Lierre was trying to get the burning pepper out of her eyes, the audience (of mainly vegetarians) cheered. It was truly disgusting. Richard Nikoley and Tom Naughton reported on the assault here and here. Jimmy Moore has a interview with Lierre about the attack here. Tom Naughton proposes a rationale for such behavior here. It appears that militant vegans have secured Lierre’s name and other versions of her name on Twitter and are mounting a vicious smear campaign against her. Purchase her book to fight back. Success is her best revenge."-Michael Eades, MD

“No stunt is more beautiful, more symmetrical, more eye pleasing, more attention-attracting, or more universally admired than the handstand. No stunt is more indicative of highly developed neuro-muscular coordination, controlled strength and power, and skillful daring than the handstand. No stunt is more satisfying to do, more impressive to watch, or more widely performed, than the handstand. The handstand is truly the “King Of All tricks” and probably the “grandfather” as well. For sheer psycho-somatic joy, nothing can equal that which comes from developing absolute control over your own body. There is no greater mental-physical pleasure than that which comes from being able to press into a perfect handstand and hold it without the slightest quiver. Nothing can give you a more satisfying feeling of self-confidence than that which comes from knowing that every muscle in your body, from the tip of your fingers to the tip of your toes, is eagerly waiting to obey your slightest command.”-Prof. E.M. Orlick

LALANNE FITNESS powered by CrossFit is a strength and conditioning program for ALL LEVELS. Our "Workout of the Day" is designed to increase overall functional strength and conditioning. True to the CrossFit method, we develop a broad, general, inclusive fitness with a variety of modalities...

Our PROGRAMMING is based on the Intelligent Exercise Design & Max Effort Black Box (M.E.B.B.), created by Coach Michael Rutherford, the first and most popular means by which maximum effort lifting (M.E.) has been blended with CrossFit. Maximum effort lifting (Weightlifting, Powerlifting, O-Lifting, Etc...) is paired with a short, high intensity, constantly varied, mixed-modal, CrossFit workout. Students are strongly encouraged to TRACK progress in their CrossFit WOD Logs. Simply recording your results it is a must for anyone serious about their CrossFit performance. This will allow you to "see" strength and conditioning improvements over time... MORE INFO



Workout of the Day
Handstand Push-Up Progressions
-break
"Mary"
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

PALEO RESOURCE
Paleo Brands, Inc. is more than just a producer of snacks and gourmet meals, but a company with a full retail line of products aimed at achieving optimal health based upon our Paleolithic ancestors. Let Paleo Brands satisfy your need for the ultimate in energy and performance. Our all natural gourmet meals are gluten free and low in sodium with no preservatives or artificial ingredients. Featuring grass fed beef, wild caught fish and organic vegetables with zero trans fats. The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known, simply build meals from the following." -Paleo Brands

"There is no scarcity of opportunity to make a living at what you love; there's only scarcity of resolve to make it happen."-Wayne Dyer

GRANT recently stepped up to join TEAM LALANNE and he's now training even harder for the upcoming AFFILIATE CUP challenge. Over the past year or so of intermittent CrossFit training at various boxes, he's settled in San Francisco and found a home here at the Brickhouse. Grant is a STRONG DUDE and well known for his "eye-popping" intensity in class! It's no secret why he continues to make progress and we're stoked to have him on board!



Workout of the Day
Back Squat
5 - 4 - 3 - 2 - 1
-break
Three rounds for reps of:
1 min. Back Squat #135/95
1 min. Wall Ball #20/14
1 min. Knees to Elbow
Run 400m
Start each round every 7 min.

PALEO RECIPE
"Broiled Salmon With Avocado and Lime"
2 salmon fillets
1/2 lime
1 ripe but firm avocado, diced
1/4 cup olive oil
1 bunch chives, chopped
1 tblspn lime juice
salt and pepper to taste
Rub with salmon with olive oil and squeeze the lime over it. Separately, combine the avocado, 1/4 cup of olive oil, chives and 1 tblspn of lime juice. Add salt and pepper to taste. Pre-heat the broiler. Arrange the salmon skin side down on some foil. Season with salt and pepper. Broil without turning until just opaque, about 9 minutes per inch of thickness. Transfer to plates and serve with avocado mixture spooned over the top. Enjoy!

"Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it."-Burmese Saying

Everyday there's a chance for our students to get stronger and perform better than yesterday! Below is a shot of PAT setting another PERSONAL RECORD... Over the past few months, he has set PR's for Split Jerk, Front Squat, Back Squat and DEADLIFT (see photo).



Workout of the Day
Clean & Jerk
5 - 5 - 5 - 5 - 5
-break
As many rounds as possible in 15 minutes of:
3 C&J #95/65
6 Burpees
9 KB Swings #1.5/1

PALEO RESOURCE
Nutrition for athletes: make it alkaline - A review by Loren Cordain, a professor in the Department of Health and Exercise Science at Colorado State, outlined the proven health benefits of a more basic diet; including preventing osteoporosis, kidney stones, high blood pressure, and most importantly to our population, muscle wasting (the loss of muscle). Though both fruits and vegetables improve the alkaline environment in your blood, the review showed a three to five times greater effect from vegetables compared to fruits, particularly green leafy varieties such as broccoli and spinach. Because of the lower caloric value of vegetables, the effects on your blood can also be more dramatic from an increased vegetable intake rather than fruits."-Mercury News

“Youngsters of the age of two and three are endowed with extraordinary strength. They can lift a dog twice their own weight and dump him into the bathtub.”-Erma Bombeck