Jumping and running are NATURAL PRIMAL PHYSICAL SKILLS. Every day you could be faced with a situation that requires you to JUMP or move quickly to avoid danger. One of the many functional movements we include in our daily workouts is the "Box Jump."This plyo-metric exercise will also improve your athletic performance. Below is a shot of Jason mid-air! He's been jumping, running, pushing and pulling his weight at every class... Keep it up JASON!



Workout of the Day
MICHAEL
Three rounds for time:
Run 800m
50 Back Extensions
50 Sit-Ups

PALEO RECIPE
"Mojo Grilled Shrimp Marinade"
¼ teaspoon dry mustard
Juice of 1 lime or lemon
¼ cup olive, canola oil
½ teaspoon honey
Pepper
Dash cayenne pepper

Mix all ingredients together. Marinate shrimp for several hours.

“I just want to see how long I can keep this thing going. The easiest thing is dying. Living is a a pain in the butt.” -Jack LaLanne

TEAM LALANNE FITNESS is sponsored by Oxylent

2009 CrossFit Games Affiliate Competition



Workout of the Day
FRAN
21, 15, 9 rep rounds for time:
Thrusters #95/65
Pull-Ups

PALEO RECIPE
"Shrimp and Avocado Salad"
4 servings
1 pound cooked medium-sized shrimp, remove tails
1 medium sized tomato, seeded and chopped
3 scallions, chopped
1 large clove garlic, pressed
2 tablespoons fresh lemon juice
1 tablespoon red wine
1 large firm avocado, cut into 1/2 inch cubes
1 tablespoon chopped cilantro
1 tablespoon chopped fresh mint
2 tablespoons chopped pumpkin seeds
Add pepper & garlic powder to taste
Pinch of red pepper flakes
Olive oil to taste
1 head small romaine lettuce, outer leaves removed

Assemble all ingredients with shrimp in a bowl, except lettuce, and mix. For optimum flavor, marinate in refrigerator for 15 minutes or more. It is still very good served right away, if you don’t have the time. Serve on a bed of chopped romaine lettuce

"The day you decide to do it is your lucky day." -Japanese Proverb

TEAM LALANNE FITNESS is sponsored by Oxylent

The CrossFit Games 2009 Affiliate Cup consisted of 3 workouts in order...

9:30AM - Stadium WOD
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cut-off on this workout.

23:39 56th place (cut-off was later changed to 25:00)



11:30AM - Relay Run WOD (approximately 2,500m)
Rules:
1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

12:05 15th place



1:30PM - North Pad WOD
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts
Rules:
1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins.

859 points 23rd place



For more ACTION shots check-out our "CF Games 2009" SLIDESHOW-l

Final Results

Workout of the Day
15 barbells cleans 155#
30 toes to bar
30 box jumps 24"
15 muscle-ups
30 push presses 40#
30 double-unders
15 thrusters 135#
30 pull-ups
30 burpees
300ft Overhead walking lunges 45#

PALEO RECIPE
"Spicy Beef Jerky"
2 pounds lean beef, trimmed of all visible fat, cut into 1 inch wide, 1/8 inch thick (Almost any meat can be dried -- try lean pork, venison, buffalo, even poultry and fish)
Chili powder
Cumin
Garlic powder
Onion powder
Dry Mustard
Cayenne pepper
Lemon pepper
Turmeric
Coarse ground black pepper
Curry powder
White pepper

Mix any and all combinations of the spices listed above in a medium sized bowl to make a dry rub. Let your personal tastes and imagination guide you. Our favorite is cumin, garlic powder, coarse ground black pepper, turmeric and cayenne pepper mixed in equal parts. Dip each meat strip in the bowl of spices. Lightly coat and then marinate for at least 30 minutes – its better if you have time to marinate the meat overnight in a covered bowl in the refrigerator.

"Our workouts are competitive events."-Greg Glassman

TEAM LALANNE FITNESS is sponsored by Oxylent

Our "Student Athlete of the Week" is Kate! She has made loads of progress over the past few months with us. Kate has really stuck to her comittment, keeps showing-up and making it happen! Way to go Kate...



Here's Kate getting her chin well above the bar!

The FINAL movement of our ENTRANCE EXAM is the Pull-Up... "Pulling the chest to the bar is very hard but encourages fully “opening the chest” and pulling the shoulders back or “closing the back.” In the early stages of developing a pull-up it is acceptable to bring the Adam’s apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pull-ups."-CFJ

100 Pull-Ups for time!

Workout of the Day
Four rounds for time:
Swim 100 meters
50 Squats

"There are no strangers here; Only friends you haven't yet met."-William Butler Yeats

PALEO RECIPE
"Roast Pheasant with Fruit and Nut Stuffing"
1 pheasant (2-3 pounds)
Fresh ground pepper
Garlic powder
Olive oil
1 ½ cups freshly squeezed orange juice
½ cup raisins
3 cloves
½ cup dried and coarsely chopped apricots (non-sulfured)
½ teaspoon grated orange peel
1 cup chopped pecans

Preheat oven to 350 F. Wash and dry the pheasant and brush with olive oil inside and out. Sprinkle inside and out with pepper and garlic powder. In a saucepan combine the orange juice, raisins and cloves. Bring to a boil, reduce the heat and simmer five minutes. Strain the mixture, discarding the cloves and reserving the orange juice and raisins. In a mixing bowl combine the raisins, apricots, ginger, orange peel and the nuts. Mix well and use the mixture to stuff the pheasant. Place the pheasant breast up on a rack in a roasting pan, and roast until tender, about 30 minutes per pound, brushing frequently with the remaining orange juice. Place the pheasant on a serving platter and trickle the liquid from the roasting pan over the pheasant.


TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED TODAY 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!

PART 4 of our ENTRANCE EXAM is one of the best measurements of upperbody functionality! Here's a quick DEMO... A press-up, also known as a push-up, is a common strength training exercise performed in a prone position, lying horizontal and face down, raising and lowering the body using the arms. Press-ups develop the pectoral muscles and triceps, with ancillary benefits to the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Press-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. Press-ups are a common form of punishment used in the military and in school sport-Wiki



An "honest" PUSH-UP by Lavinia.

Workout of the Day
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

“I wake up from dreams and go "Wow, put this down on paper. The whole thing is strange. You hear the words, everything is right there in front of your face."-Michael Jackson

PALEO RECIPE
"Gazpacho"
4 ripe tomatoes, quartered
1 small onion, coarsely chopped
1 peeled garlic clove
½ cup water
2 tablespoons lemon juice
Pepper to taste
Cayenne (optional)
1 sprig fresh parsley
4 ice cubes
1 medium cucumber, peeled and coarsely chopped

Blend all ingredients in a blender or food processor, until vegetables are small but not pureed.

TEAM LALANNE FITNESS is sponsored by Oxylent

GYM CLOSED TODAY 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 3rd part of our Entrance Exam is the Sit-Up. This movement is a safe and effective way to improve core strength. It will also, detect weak abdominals! Simple bodyweight and basic gymnastics drills are the most effective. When performing "The Sit-Up", full range of motion is required. An Ab-Mat or rolled-up towel will work. This lumbar support will allow for optimal contraction and isolation of the mid-section. Here's a CLIP on how to perform this move correctly!



Dan gets into a zone cranking out the Sit-Ups!

Workout of the Day
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

"Example is not the main thing in influencing others, it is the only thing". - Albert Schweitzer

PALEO RECIPE
"Green Chile Pork Stew"
24 green chilies, fresh or canned
2 tablespoons canola oil
2 pounds of lean pork loin, trimmed of all visible fat
2 large yellow onions, finely chopped
3 minced garlic cloves
3 cups stewed fresh tomatoes
1 six-ounce can of salt free tomato paste
2 cups of water
½ teaspoon cumin

If chilies are fresh, parch and peel them, and remove the ribs, seeds and tops. In a large stew pot, heat canola oil and add pork cubes and sauté until lightly brown. Add onions and garlic and brown. Cut chilies into one inch slices and add to the pork and onions. Add remaining ingredients and cook about one hour until the stew is thickened. Adjust the seasonings to your pleasure.

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!

Part TWO of our entrance exam is the SQUAT. This is definitely the most important exercise you will learn here or any where else for that matter! In fact it should be the first functional movement that is practiced. Followed by the Sit-Up, Push-Up and Pull-Up. We progress from there... Pistols, Handstand Push-Ups or Kipping Pull-Up are next. New students must be able to perform these movements with good mechanics. Scaled or not, it is imperative that these skills are mastered early in the development of any athlete. If I were asked to teach CrossFit to a novice audience, we would all start with SQUATS. How's your Squat? Working on your Pistols (single-leg squat) of Kipping Pull-Ups?



A perfect squat by Andrew... one our most consistent students!

Workout of the Day
Push Jerk 3-2-2-2-1-1-1-1-1 reps

"If you have built castles in the air, your work need not be lost. That is where they should be. Now put the foundation under them." - Henry David Thoreau

PALEO RECIPE
"Stir Fried Beef with Vegetables"
2 tablespoons canola oil
1 clove garlic, pressed
12 ounces boneless sirloin steak, trimmed of all visible fat, thinly sliced
¼ cup burgundy wine
1 yellow onion cut thinly into wedges
1 red pepper, seeded and cut into slender strips
2 celery stalks, chopped
4 ounces of sliced mushrooms
4 ounces thinly sliced carrots
3 tablespoons lemon juice

Sauté the beef in the oil with garlic and half of the red wine until the beef is browned. Remove from skillet. Heat the residual oil in the skillet. Sauté the onion, celery, red pepper, and carrots until the onion is tender – about 4 minutes. Add the remainder of the red wine. Add the mushrooms; stir-fry everything together for about another 3 minutes. Combine the vegetables with the meat.

TEAM LALANNE FITNESS is sponsored by Oxylent