GYM CLOSED this Friday and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

The 1st test of fitness at LALANNE FITNESS is 500 meters on a C2 rowing machine! "The ergometer, or erg, is a piece of fitness equipment used to simulate the strokes and movements used by competitive rowers in racing. It can commonly be found in fitness facilities all over the world and gives athletes and non-athletes of every sport and ability level the opportunity to experience the benefits of the rowing action workout previously enjoyed only by the outdoor rowing enthusiast."-heluim.com



Hey, there's Jamie. We miss you... see ya soon!

Workout of the Day
Row 5k for time!

"If what you're working for really matters, you'll give it all you've got."- Nido Qubein

PALEO RECIPE
"Grilled Polish Vegetables"
1 small cabbage, cored
2 tablespoons olive oil
½-1 teaspoon onion powder (optional)
1/8-¼ teaspoon black ground pepper
4 medium carrots cut into 1-inch pieces
2 celery ribs cut into 1- inch pieces
1 small onion cut into wedges
½ pound whole fresh mushrooms
1 small green pepper cut into pieces

Cut cabbage into 6 wedges; spread oil on cut sides. Place cabbage on a piece of heavy-duty foil, about 24 inches by 18 inches. Sprinkle with onion powder, if desired and pepper. Arrange remaining vegetables around cabbage. Seal the foil tightly. Grill, covered, over medium-hot heat for 30 minutes or until vegetables are tender, turning occasionally.

TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED this Friday and Saturday for THE CrossFit GAMES 2009
Come down and show your support for our team...
Email .(JavaScript must be enabled to view this email address) for directions and details!

After hearing from a lot of people questions about using the 20lb ball, and for the majority of people, any ball over 12lbs, I figured I'd post something here to try and clear things up. The 20lb ball emphasizes strength, and has limited applications beyond that. A few things to consider:
1. If you are going to try and build strength, go into the weight room.
2. If you are going to try and build athleticism, go to practice/to the field. Train movement patterns; large amplitude movements that recruit multiple muscle groups and develop concepts such as a summation of forces and the serape effect. Be careful you aren't turning the medicine ball into a fancy dumbbell. Think of the analogy/comparison between machines and free weights - free weights allow you to use movements that more closely mimic everyday life movements. The medicine ball should be treated the same way - use movements that are more complex than simple freeweight and dumbbell exercises. Train movement patterns!
3. It takes a base level of knowledge, conditioning, and strength to effectively use a 20lb ball. BEGINNERS SHOULD NOT BE STARTING WITH WEIGHT GREATER THAN WHAT THEY CAN HANDLE.
4. The purpose of training with the medicine ball, or for that matter, any equipment or exercise protocol, is not to become injurred, rather, to improve your overall fitness level and well-being.
5. Using a particular weight or type of equipment simply to follow a prescribed workout makes absolutely no sense. This would be akin to watching someone performing plyos when their form breaks down, and then saying "keep going, the workout sheet says we have 3 more sets." Please use common sense. If an exercise is being done wrong, logic would suggest to either correct the mistake, scale it to something that is easier and that you are capable of efficiently handling, or stop doing it all together.
6. Beware of following workouts that were not designed specifically for you. The internet is saturated with websites providing workouts for the casual reader. This does not mean it is appropriate for your conditioning level or experience. Consult a competent, degreed, and certified professional and your physician before embarking on any physical activity program.
7. Be careful not to let ego be the dictator of your workout - it is a one-way street to exercise burnout and injury.
Please keep the questions coming, we want you to have a good experience with the Dynamax ball and help you improve faster, and safely!-Elite Athletic Development Program



Ricky's got no problem with the 20 pound Med. Ball!!!

Workout of the Day
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments

"We are told that talent creates its own opportunities. But it sometimes seems that intense desire creates not only its own opportunities, but its own talents."-Eric Hoffer

PALEO RECIPE
"Paleo Ranch Dressing"
1 cup "Omega-3 Mayonnaise" from recipe above
1 cup coconut milk
1 teaspoon dried dill
½ teaspoon garlic powder
Pepper to taste

Mix all ingredients together. It is better if refrigerated for one hour before serving but this step is not necessary. It should be noted that this dressing tastes just like regular dressing, with no coconut taste at all. It is also great as a dip for raw veggies.

TEAM LALANNE FITNESS is sponsored by Oxylent

COME down to show your SUPPORT for our TEAM! The CrossFit Games 2009 Affiliate Cup Challenge will start early (8am) on Friday, July 10th, 2009. There will be 1-3 team workouts (format to be announced later). The top 5 teams from these days events will then move forward to the Affiliate Cup Finals on Sunday morning, July 12th (prior to the Men's and Women's Top CrossFitter Finals). The winning team on Sunday will then be the 2009 CrossFit Games Top Affiliate. Please email .(JavaScript must be enabled to view this email address) for details on when and where to find us this coming Friday!



CBS is developing a reality project in which ordinary Americans will compete in crazy strength competitions. Shooting under the cheeky working title "America's Strongest American ," producer Michael Davies ("Who Wants to Be a Millionaire") shot a one-hour pilot in Las Vegas during the weekend. Here's a shot of me "on set", back in March! Can you guess what I'm doing?

Workout of the Day
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

PALEO RECIPE
"Poached Halibut Steaks"
2 or 3 green onions, cut into 2 inch long pieces
1 tablespoon olive oil
1 red onion, cut lengthwise into thin slices
1 carrot, cut into thin matchstick pieces
2 Halibut steaks (½ pound)
2 lemons

Heat oil in a deep skillet over medium heat. Add onion and sauté three minutes. Add carrot and cook three more minutes. Stir in green onions. Spread vegetables evenly over bottom of skillet. Lay halibut steaks on the vegetable bed in the skillet. Add a small amount of water just to cover the bottom of the skillet. Cover and cook until the fish flakes easily with a fork – about 10 minutes. Transfer the fish to a serving plate and top with vegetables and lemon juice.

TEAM LALANNE FITNESS is sponsored by Oxylent

Our "Student Athlete of the Week" is Alex. Next time you see him, recognize his efforts and notice how focused he is during the workout. Alex has been showing-up for class, several times per week and I dare you to try and keep up with him. He recently turned in an impressive performance at the NANCY challenge prelims! Keep it up Alex, you are getting stronger everyday!



This shot of Alex, says it all!

Workout of the Day
Five rounds for time:
Swim 200 meters
21 Thrusters (#95 barbell or #45 dumbbells)

"Remember that failure is an event, not a person".-Zig Ziglar

PALEO RECIPE
"Chez Lorraine's Baked Salmon"
4 salmon steaks (about 1 ¾ pounds)
4 tablespoons lemon juice
1 teaspoon dill weed
2 tablespoons finely chopped fresh chives
Lime wedges

Place individual salmon steaks on pieces of aluminum foil large enough to wrap each steak. Pour a tablespoon of lemon juice over each steak, sprinkle with dill and seal each steak in an aluminum pouch. Put the aluminum sealed steaks in a Pyrex dish and bake at 350 F for 30 minutes or until the fish flakes easily with a fork. Serve salmon with sprinkled chives and lime wedges.

One aspect of Olympic Weightlifting that people enjoy is the lifts themselves. The Enjoyment Factor is very important for consistency over time. People enjoy the feeling of the barbell being weightless as they drop underneath it or they enjoy the speed that it takes to complete the lift or maybe they just enjoy mastering a technical skill. For most people there is a larger sense of satisfaction that comes from successfully hitting a personal best in the snatch or clean and jerk than finally getting those 19 inch arms or something along those lines. These are just some of the benefits a person can come to expect from participating in Olympic weightlifting throughout their life. Hopefully, this also cleared up the ignorance on the safety and injury aspect of Olympic weightlifting. Participating in Olympic weightlifting is a fun, safe and enjoyable experience that everyone should get to know!



A solid effort from Zeb (above) on the old Olympic Barbell Snatch!

Workout of the Day
DANIEL
In memory of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on June 8, 2006.
For time:
50 pull-ups
Run 400 meters
21 thrusters, 95 lbs
Run 800 meters
21 thrusters, 95 lbs
Run 400 meters
50 pull-ups

"The best looking-glass is the eyes of a friend." Irish Proverb

PALEO RECIPE
“Apple-stuffed Veal Chops”
4 servings
4 veal chops, 6–9 oz, trimmed of excess fat
2 large apples
1/2 lemon, juiced
2 tablespoons golden raisins
1-1/2 teaspoons ground cloves
Freshly ground black pepper
1 tablespoon olive oil

Using a very sharp knife, make a pocket in each chop: slit horizontally, from the outside edge to the bone, cutting through to within 1/2-inch of the edge. Quarter, peel and core 1 apple. Cut into 1/4 inch slices and toss the apple slices in the lemon juice. Add the golden raisins and 1 teaspoon of ground cloves. Mix together well. Spoon the apple mixture into the pocket of each chop, dividing it equally between them. Secure the slit edges with wooden cocktail sticks. Sprinkle the chops with the remaining ground cloves and season well with freshly ground black pepper. Heat the oven to 225 degrees F. Heat olive oil in a pan, add the veal chops over high heat for 2–3 minutes on each side, to brown and seal. Lower the heat and cook for 10–15 minutes on each side, until cooked through and the juices run clear when the meat is pierced with a sharp knife. Peel and core the remaining apple. Slice into rings. Transfer chops to a warmed serving platter and keep warm in the oven. Add the apple rings to the pan and heat gently, turning carefully so that the rings do not break up, until golden brown. Arrange the cooked apple rings on top of the chops, serve the apple-stuffed veal chops immediately.

Ok... Who's been to the TRACK recently? Well, it's time to head back to your local high school track for some training and conditioning! I recommend at least one TRACK NIGHT per week for the next 6 weeks... If you grab a few friends (see photos below) it can be fun! Some of you should be thinking about how to handle "NANCY" next month. When you get to the track, be creative with your workout instead of jogging slowly around the loop. Here are tons of short, high-intensity CrossFit workouts that you can do anywhere!



Check out ALEX looking strong and steady on the OVERHEAD SQUATS below!



Glycemic INDEX and Glycemic LOAD

Choosing low glycemic carbs that produce only small fluctuations in your blood sugar and insulin levels is important to weight-loss, long-term overall health and reducing your risk of heart disease and diabetes. In most cases, the Paleo Diet is naturally low-glycemic.

The glycemic INDEX ranks foods according to their effect on our blood sugar levels, telling us only how rapidly a particular carbohydrate can raise blood glucose levels. The higher the number, the greater the blood sugar response. A glycemic index (GI) of 70 or more is considered high, a GI of 56 to 69 is medium, and a GI of 55 or less is low. But the GI does not tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on your blood sugar. That is where glycemic load comes in.

The glycemic LOAD is a relatively new way to assess the impact of carbohydrate consumption on the body, giving a more complete picture. The glycemic load is important because it tells you if a high glycemic index food, consumed in small quantities, would give the same effect as larger quantities of a low glycemic index food on blood sugar. For example, the carbohydrates in watermelon have a high glycemic index. But there isn’t a lot of it in an average serving, so watermelon’s glycemic load is relatively low. A glycemic load (GL) of 20 or more is considered high, a GL of 11 to 19 is medium, and a GL of 10 or less is low. Foods that have a low GL almost always have a low GI. Foods with a medium or high GL range from a very low to a very high GI.

Workout of the Day
Deadlift 1, 1, 1, 1, 1, 1, 1 rep max

"Food will be the most powerful drug you will ever take because you are using this drug at least three times a day for the rest of your life. Thus your diet can be your greatest ally or worst enemy because the hormonal rules for humans haven't changed in the past 150,000 years, and they probably won't change tomorrow."-Dr. Barry Sears

PALEO RECIPE
"Cinnamon Garlic Roast Chicken"
4 servings
1 whole chicken, about 5 pounds
1/2 teaspoon pepper
1 teaspoon garlic powder (or 2 fresh cloves, minced)
2/3 teaspoon cinnamon
Paprika
1 onion, thinly sliced
1 cup water

Clean chicken well. Combine pepper, garlic, and cinnamon. Sprinkle mixture onto all parts of the chicken. Refrigerate for at least an hour. Preheat oven to 400 degrees F. Grease roasting pan with olive oil.
Remove chicken from refrigerator, and place in roasting pan. Sprinkle with paprika. Scatter onion slices around chicken, and roast uncovered for 35 minutes. Reduce heat to 350 degrees F. Stir onion slices, add the cup of water, and continue roasting for an additional 50 minutes until tender, basting occasionally.

There are several crucial nutritional characteristics of the Paleo Diet that help optimize our health and body composition:

1. Glycemic Load (GL)
2. Fatty-acid Composition
3. Macronutrient Composition
4. Micronutrient Density
5. Acid-Base Balance
6. Sodium-Potassium Ratio
7. Fiber
8. Avoidance of Dietary Lectins and Saponins
More info...

For questions about THE PALEO DIET... email .(JavaScript must be enabled to view this email address)

Workout of the Day
"JT"
21, 15, 9 rep rounds for time:
Handstand Push-Ups
Ring Dips
Push-Ups

"Don't wait. The time will never be just right." -Napoleon Hill

PALEO RECIPE
"Omega-3 Mayonnaise"
Equals 1 cup:
1 whole egg
1 tablespoon lemon juice
1/4 teaspoon dry mustard
1/2 cup olive oil
1/2 cup flaxseed oil

Put egg, lemon juice and mustard in blender and blend for 3–5 seconds. Continue blending and slowly add oils. Blend until mayo is thick. Scrape mayo into zip-lock plastic baggie and refrigerate. Mayo should keep for 5–7 days.