Ready to do some Olympic Style Weightlifting TONIGHT? Weightlifting CLASSES are held on the 1st Thursday of each month @ 4:30 & 5:30 PM. These classes are coached by Jim Schmitz, a seasoned professional in the sport of Weightlifting. He will definitely help you all improve your technique with these complex movements! Get in here...



Sage Burgener teaching the "JERK" landing at a recent Weightlifting Class!

Workout of the Day
Four rounds for reps:
45 sec. Pull-Ups
15 sec. Rest
45 sec. Push-Ups
15 sec. Rest
45 sec. Sit-Ups
15 sec. Rest
45 sec. Squats
15 sec. Rest
1 min. rest between rounds.

PALEO RECIPE
Beef with Broccoli
1/2 lb. beef (shoulder steak)
1 lb. broccoli
1 piece garlic
1 thick slice ginger
2 tablespoon soy sauce
Dash pepper
1 tablespoon cornstarch
1 tablespoon wine
1/4 teaspoon sugar
1 teaspoon salt
1/4 teaspoon meat tenderizer
Slice beef very thin and mix in seasonings. Combine in bowl; soy sauce, pepper, cornstarch, wine, sugar, salt and tenderizer. Let stand 10 minutes or more.Parboil broccoli in 1 cup water for 1 minute. Save water for later use. Heat pan with 2 tablespoons oil and throw in garlic and ginger until light brown. Fry beef until medium rare. Add broccoli and water and sauce, bring to a boil. Do Not Overcook. Serve hot. Enjoy!

"The time I kill is killing me."-Mason Cooley

A "thin crowd" attended this weeks Focus Group. Out of 50 students participating in the 12-WEEK FAT LOSS CHALLENGE... 25 men and women have lost at least 10 pounds... 2 of them have lost 30. As a means of motivating the other half of this group, we discussed FAT LOSS FACTORS of THE PALEO DIET and a 3-STEP ACTION PLAN to help accelerate results over the final 6 weeks. Below is a shot of the whiteboard presentation. See (notes) below ...



FAT LOSS FACTORS of THE PALEO DIET
The Paleolithic concept is the underlying theory for each of these factors:

1. Water Intake
(Hydration is essential to life and optimum metabolic functioning, including fat loss)
2. High-Quality Protein
(Lean grass-fed beef, wild caught seafood, hormone-free, free-range poultry, omega-3 eggs)
3. Low-Glycemic Carbohydrates
(Organic, non-starchy vegetables, low-glycemic fruits and berries)
4. Good Fats
(Nuts, seeds and oils rich in omega-3 fatty acids)
5. NO Grains
(Dry cereals, breads, pasta, rice)
6. NO Legumes
(Beans, peanuts, soy)
7. NO Dairy
(Milk, cheese, yogurt, ice cream)
8. NO Processed Foods
(Alcohol, sodas, sauces, dressing, margarine, sweeteners, meats)
9. Functional Exercise
(Run, Jump, Squat, Climb, Lift, Push, Pull, Swim = CrossFit)
10. Exercise Variety
(Life is unpredictable, unknown/unknowable, learn a new sport, hobbie or recreation)
11. Exercise Intensity
(Hunting = short, fast / Gathering = long, slow)
12. Exercise Frequency
(Move all day, every day)
13. Stress
(Technology / civilization = physical / postural deviation and emotional stressors)
14. Sleep
(Wake = Sun up / Sleep = Sun down)
15.Intermittent Fasting
(Metabolic and digestive "rest" allowing your body to upregulate fat burning enzymes and re-set hormonally)

3-STEP ACTION PLAN
Following the Paleolithic diet, exercise and lifestyle requires behavioral change. Consistent effort leads to the development of healthy habits and long-term results. Soon this will become a way of life that you are acustomed to. Take responsibilty for optimum, health and body composition.
STEP 1 - Evaluate your current dietary, exercise and lifestyle patterns. IDENTIFY foods that are causing symptoms. ELIMINATE these foods/drinks from your pantry and refrigerator. Start your day with a tall glass of water to increase metabolism, cleanse your digestive system and flush out toxins.
STEP - 2
Create a personal foods list for grocery SHOPPING. Staple items (nuts, oils, frozen vegetables, frozen meats/seafood) to be purchased monthly and fresh items (fresh meats/seafood, fresh fruits/vegetables) purchased weekly. Variety is essential so try a new vegetable every week. PLANNING your meals and snacks for the following day/upcoming week is instrumental for your success. Schedule your workout and physical activity for the week. Avoid stressful, negative energy and get to bed earlier.
STEP - 3
Get creative with recipes. Think ahead, prepare and COOK multiple meals. When eating out, use your "paleo" guidelines to help make choices. ENJOY a higher level of mental and physical health. Your energy and performance will sky rocket following a Paleolithic way of life!

Workout of the Day
Five rounds for reps:
1 min. Overhead Walking Lunge (45/25 # plate)
1 min. Kettlebell Swing (1.5/1 pood)
30 Double Unders
Start each round 6 min. apart!

PALEO RESOURCE
"With regard to diet and health, food staples and food-processing procedures introduced during the Neolithic and Industrial era have fundamentally altered seven crucial nutritional characteristics of ancestral hominin diets: (1) glycemic load, (2) fatty acid composition, (3) macronutrient composition, (4) micronutrient density, (5) acid/base loads, (6) sodium/potassium ratio, and (7) fiber content. Each of these nutritional factors either alone or combined with some, or all, of the remaining factors underlie the pathogenesis of a wide variety of chronic diseases and maladies that almost universally afflict people living in western, industrialized societies. Increas- ingly, dietary interventions and clinical trials have demonstrated the therapeutic potential of contemporary diets, which emulate one or more of the seven universal characteristics common to preagricultural diets."-Implications of Plio-Pleistocene Hominin Diets for Modern Humans

"All forms of self-defeating behavior are unseen and unconscious, which is why their existence is denied."-Vernon Howard

"I was on a cruise in the Carribean. Food buffet 24/7. Friday was a travel day and it was tough to do Paleo on the road. But I stuck to it. Some beef jerky on the plane, Dinner in Ft. Lauderdale was from a upscale mall salad bar; later night snack was meat from the Publix deli and some fruit! The cruise ship had lots and lots of meat of all different varieties and fruit and fruit and more fruit. Vegetable dishes were a little harder to find variety that weren't laden down with other stuff. I ate and ate; when I was full -- I ate some more. Food everywhere all the time. But, I was also working out everyday and felt very hungry (could this be "rabbit starvation?" - the more protein the hungrier). Protein intake was VERY high. I will have a little beef, and how about some of the chicken and can't forget the fish. Then have seconds. I managed to forego desserts but started to have a few little slips here and there at the end. Other than a few cookies, I managed not to eat the full blown non-Paleo meal followed by scrumptious life giving dessert until towards the end. Most meals were "modified" Paleo. I tried to make good choices, but did not forego the salt that came with the prepared meal territory. Not limiting my food intake really helped to achieve success, if that's possible? I didn't feel deprived. Success measured by not gaining weight during a week long cruise - food extravaganza."-Marty



NIKKI and DAIVD hit the "Wall Ball" target.

Workout of the Day
Five rounds for reps:
1 min. Deadlift (225/135#)
1 min. Push-Ups
Run 400m
Start each round 6 min. apart

PALEO RESOURCE
Mission: The Ancestral Health Symposium fosters interdisciplinary collaboration and translational efforts between research scientists, physicians, health experts/professionals, and patients who study and communicate about the human ecological niche and modern health from an evolutionary perspective to develop innovative solutions to our current health challenges.-ANCESTRAL HEALTH SYMPOSIUM

"Always remember that the future comes one day at a time."-Dean Acheson

If you want to eat healthy and follow a "Paleo Lifestyle", you must learn to cook and prepare your own meals. By now, I'm sure you have figured out how to cook something... Right? Yes. Even if you have not taken responsibility (yet) at least you know what is PALEO (lean meats/seafood, fruits/vegetables, nuts/seeds) and what is NOT PALEO (grains, legumes, dairy, processed foods). These are your guidelines to live by. At any point in your day, at any restaurant or any food/meal choice opportunity, what are you going do under PRESSURE? Over the weekend, this was a very real situation for me. I had a few friends visiting from out of town and they had to stop at Taco Bell for a late nite snack. Have a look their menu HERE. What would you do? Below is a photo of what I came up with? Take a guess...



Workout of the Day
Last week on Feb. 21st, the New South Wales/Australian Capital Territory Sectionals put on "Fight Gone Bad!" as WOD #1. Get in here today to see how you measure up to the competition.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

PALEO RESOURCE
Principles of Paleo Diets - Even though there are many variations on the Paleo theme, at a high level all Paleo diets agree on a few key principles: only eat foods that can be picked or hunted in nature, avoid foods that cannot be eaten raw, and prefer meat products from animals fed their natural food. In practice, this translates into the following:
Avoid sugar, high fructose corn syrup, and refined seed and vegetable oils as these are not available in nature, and only become available after heavy industrial processing.
Avoid grains (particularly wheat), legumes (particularly soy), and starchy tubers (such as potatoes) as these foods cannot be eaten raw.
Prefer grass-fed and grass-finished beef over grain-fed beef.
Prefer pasture-raised poultry over conventionally raised poultry.
Natural saturated fat is generally considered neutral but superior to refined vegetable oils.-www.paleoforlife.org

"I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day."-E. B. White

"Genevieve has been an inspiration since she walked in the door. After completing her introduction to crossfit, collectively we identified that strength and flexibility were the two physical skills that needed the most attention. I am very proud to say that after weeks of coaching Genevieve, she has made significant gains in both areas. The credit belongs solely to her. She has the determination and drive to make it happen every time she comes to class. You can’t coach discipline or desire.

Couple her new found strength and flexibility with her endurance and stamina, and you have a little “machine” in the making....



The sole reason I coach is to be around people like Genevieve. I appreciate her energy and enthusiasm for fitness and her willingness to constantly challenge herself. Congratulations Genevieve!" -Scott M.

Today was by far the best weightlifting instruction I have ever recieved. Myself, Maribel, Scott, Natalie and fifteen other LALANNE FITNESS students spent 4+ hours with Sage Burgener (daughter of legendary coach Mike Burgener) learning how SNATCH, CLEAN & JERK. Sage is a fantastic coach with the same presence and command of her father. Her ability to breakdown the movements and teach a group was impressive. She began the seminar with an introduction to the jumping/landing position and the hook grip. This was followed by a thorough explanation and drilling of "THE OFFICIAL BURGENER WARM-UP." A HEYUGE THANK YOU to Sage for her amazing energy and knowledge, we look forward to seeing her in the near future as she gets ready for the CrossFit Games with Team CrossFit Invictus down in San Diego!



SAGE got a good look at everyone's Snatch, Clean & Jerk... including good friends and owners of CrossFit Scottsdale, Luke and Najla Kayyem (pictured). Here's a few MORE SHOTS from the day.

Workout of the Day
"THE OFFICIAL BURGENER WARM-UP"
Reps 1-15:
1-2-3 Down & Up
4-5-6 Elbows High & Outside
7-8-9 Muscle Snatch
10-11-12 Snatch Land (2", 4", 6")
13-14-15 Snatch Drop

PALEO RECIPE
"Chevy's Fresh Mex"
Lemon-Herb-Chipotle Roasted Chicken
serves 6
This spicy Mexican roasted chicken always turns out moist and memorable, thanks to two clever tricks: stuffing half a lemon inside the bird and spreading olive oil, garlic, and herbs under the skin. A little Chipotle Purée gives the outside extra flavor and a beautifully bronzed finish.
2 (2 ¾ - 3 ½ pound) fresh whole fryer chickens
½ cup olive oil
2 tablespoons kosher salt
1 tablespoon black pepper
6 sprigs rosemary
6 sprigs oregano
1 lemon, cut in half
4 large garlic cloves, cut in half
2 tablespoons Chipotle Purée
Butcher twine
To Make the Chicken: Preheat the oven to 350º. Remove the giblets from the body cavity, and trim away the excess fat. Rinse the chicken inside and out under cold running water and pat dry.
Combine the olive oil, salt, and pepper in a small bowl. Coat the cavity of each chicken with some of the seasoned olive oil. Strip the leaved off 2 sprigs of rosemary and 2 sprigs oregano and mince; place inside the cavity. Place 2 each of the remaining sprigs of rosemary and oregano (leaves still attached) in the cavity. Squeeze the juice from the lemon half into the cavity and place the half inside. Repeat with the other chicken. Truss the chicken drumsticks, closing the cavity. Or with a wooden skewer, pinch the skin together over the cavity and pierce through the skin and work your way up the body, "sewing" the skin together. Spread the remaining seasoned olive oil under the breast skin. Place 2 garlic clove halves under the breast skin on each side. Strip the leaves off the remaining sprigs of rosemary and oregano and mince; distribute evenly under the breast skin. Sprinkle pepper and salt over the entire chicken. Baste the chicken with Chipotle Purée.Place the chicken on a roasting rack in a roasting pan and roast until the thigh juices run clear when the skin is pierced with a knife, 1 ½ hours, basting with pan juices ever 30 minutes, or until the thigh meat registers 165º on an instant-read thermometer. Remove from the oven and place on a chopping board. To Serve: Using a cleaver or a chef's knife, cleave the whole chicken into quarters. Place one quarter on each plate to serve. Enjoy!

"Grab your swiffer and get your booty overhead squatting!"-Sage Burgener

Have you ever been sitting at your desk thinking about sneaking away for a quick workout? Well, this seems to be a bright idea for many folks here at LALANNE FITNESS. At a recent 1 o'clock class (see photo below), I asked a few students why they prefer coming in at this time, their reply..."It make the rest of the day seem easy", and... "It gives me a boost of energy." Now, if you work or live close by, this may be convenient, or it might require a bit more planning and time management. Check-out our class schedule and try mixing it up with a POWER LUNCH hour!



A SOLID 1 o'clock CREW...

Workout of the Day
Five rounds:
Max Rep Chin-Up
Max Hold Ring Chair-SIt
-break
For time:
Run 800m, then...
21, 15, 9 reps of:
DB Hang Squat Clean 40/25#
Burpee to Box Jump 24/20"

PALEO RECIPE
Lamb with sweet red peppers
3 pounds boneless leg of lamb, cut into 1 1/2 inch pieces
1/2 tsp pepper
3 Tbsp olive oil
2 garlic cloves, chopped
2 cups hot water
3 Tbsp chopped fresh parsley
2 large red bell peppers, cut into 1 1/2 to 2 inch pieces
Season lamb with 1/4 tsp pepper. In a large frying pan or flame proof casserole, heat oil over high heat. Add lamb and cook, turning frequently,3-5 minutes, or until browned on all sides. Add garlic, water and remaining 1/4 tsp pepper. Bring to a boil, reduce heat to medium, and cook partially covered 30 minutes. Uncover and cook 10 minutes longer, or until lamb is fork tender. Add parsley and red peppers to pan. Cook 10 minutes, or until peppers are just tender. Enjoy!

"Progress always involves risks. You can't steal second base and keep your foot on first."-Frederick B. Wilcox