Lately, I've been making an effort to feature our students in action doing a variety of things. Last week we saw TONY crush "GRACE" in 1 minute 15 seconds. Today we're watching COLIN do 100 double-unders in 59 seconds. Stay tuned for the next "Flip Video" of another inspiring performance at the Brickhouse!



This is essentially why I am no longer teaching The Zone Diet. Barry Sears has hung his hat on "quantity" of food and the subsequent Glycemic Load, rather than looking at FOOD QUALITY. There is little emphasis placed on Micronutrient and Fatty Acid Composition, Acid-Base Balance, Sodium-Potassium Ratio, Fiber or DIetary Lectins and Saponins (toxic plant proteins). THE PALEO DIET is not only about MACRONUTRIENT COMPOSITION (food quantity) in addition to the characteristics I just mentioned.

Workout of the Day
Snatch Balance
1, 1, 1, 1, 1, 1, 1
-break
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time:
Hang Power Snatch 95/65#
Back Squat

PALEO RECIPE
"Sunny Apple Salad"
2 medium red apples, diced
1 medium green apple, diced
1 medium carrot, grated
1 can (8 oz.) crushed pineapple, drained
3 Tablespoons orange juice concentrate
In a bowl, combine all ingredients; mix well. Cover and refrigerate until serving. Enjoy!

"It's not what you've got, it's what you use that makes a difference."-Zig Ziglar

The other day, I got into a discussion with a prospective student about our program and how it can lead to some real life changes. I went on to explain that we provide fitness and nutrition coaching, specifically CrossFit and The Paleo Diet. This got me thinking about what "coaching" really is and why it is so important to the success of our students! Here's what I found as a definition of Coaching: "Coaching is a method of directing, instructing and training a person or group of people, with the aim to achieve some goal or develop specific skills. There are many ways to coach, types of coaching and methods to coaching. Sessions are typically one-on-one either in-person or over the telephone. Direction may include motivational speaking. Training may include seminars, workshops, and supervised practice." This Wikipedia definition matches the LALANNE FITNESS program to a "T" and describes exactly what it is we've been doing for the past 2 years. We're a small group CrossFit training program that helps each individual reach personal goals while developing fitness, nutrition and lifestyle skills. Training includes fitness and nutrition related seminars, workshops and classes which include supervised practice!



TY coaching a small group of students on the simple yet complex... PUSH-UP!

Workout of the Day
M.E. Box Squat
1, 1, 1, 1, 1
-break
"BETTY"
Five rounds for time
12 Push Press 135/95#
20 Box Jump 24"

PALEO RECIPE
"Dressing for Yard Salad"-Paleo Food Mall
1 Tbsp raw honey
1/3 cup lemon juice
fresh ground pepper, to taste
1 tsp minced fresh tarragon
2/3 cup olive oil
Dissolve honey in lemon juice. Add pepper and tarragon, and stir, and then add olive oil in a cruet. Shake vigorously to blend. You only need a few Tablespoonfuls for the salad, so save the rest of the dressing for later use. Enjoy!

"Do not wait for leaders; do it alone, person to person."-Mother Teresa

The 2010 CrossFit Games season is upon us. Because of the extraordinary success of the 09 Games, we have added another layer of qualifier. Last year, the Regionals were the starting point for potential competitors. This year, there will be 13 Regionals around the world that all take place in May. But unlike last year, you now have to qualify for the Regionals (with a few exceptions in continents with sparse populations of CrossFitters). Feeding these Regionals will be approximately 30 Sectional competitions, which will be open to anyone. The Sectionals will take place from mid-February to late March...FULL DETAILS

NorCal Sectional: March 27-28
Archbishop Mitty High School, 5000 Mitty Avenue, San Jose, CA 95129
California (North of San Luis Obispo County)
Regional Seeds: 20 men, 20 women

SouthWest Regional: May 8-9 (Tentative)
Location: Orange County, CA (Tentative)
California, Arizona, Hawaii
CrossFit Games Seeds: 4 men, 4 women

WILL is "seeing red" mid-HELEN.

LALANNE FITNESS OLYMPICS-CHALLENGE WINNERS:
Top Male Athlete: Alex Sinunu
Top Female Athlete: Molly Fuller
Overall Most Improved: Zack Toney
Most Improved Clean & Jerk: Laura Luppens
Most Improved 800m Run: Laura Luppens(current Student of the Week)
Most Improved Scaled 10 min. Cindy: Laura Luppens
Most Improved Rx 10 min. Cindy: Zack Toney

Honorable Mention: Tony Miranda

Workout of the Day
Turkish Get-Up
3 x max load
-break
Three rounds for time:
Run 400m
21 Sumo-Deadlift High-Pull 75/55#
12 Handstand Push-Up

PALEO RECIPE
"Paleo Cookies"-Paleo Foods
These cookies keep almost forever in a sealed container. Over time, they become softer and chewier.
2 cups raw honey
2 cups ground walnuts
4 cups almond
1/2 teaspoon nutmeg
1/2 teaspoon ginger
1/2 cup dried fruit chopped
Preheat oven to 350 degrees. Lightly grease cookie sheets, or line with parchment paper. Warm honey in a saucepan. Let mixture cool slightly. Sift together flour and spices. Place honey in mixing bowl; gradually add flour mixture and stir until well blended. Stir in dried chopped fruit. Roll dough about 1/4-inch thick on a floured board; cut into squares and rectangles with a pastry wheel or sharp knife. (If you prefer, you can also make drop cookies, dropping the dough by teaspoonful.) Bake ten minutes. Enjoy!

"You see, in life, lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action."-Tony Robbins

CrossFit photos are worth a 1,000 words... Our photographs capture the energy and emotion we experience while 'forging elite fitness.' If you take a moment to surf through our FLICKr archives, the essence of what we do is in your face! Photos are often more powerful than videos simply because the moment is frozen in time, giving life to physical expression. Recently the CrossFit HQ crew produced some impressive SLIDESHOWS from the 2009 CF GAMES. There is a series of male competitors tiltled: Iron Will, Iron Bodies and a series of the female competitors titled: Beauty in Strength. These are fantastic images that you may see blown-up on the walls of the Brickhouse!



ISAAC focused on form, leaves it all on the gym floor!

Healthy Urban Kitchen

Workout of the Day
M.E. Squat Clean 1, 1, 1, 1, 1
-break
"Dirty Thirty"
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders

PALEO RECIPE
"Chicken Breast on Sweet Potato Rosti"-by Clodel
2 skin-on chicken breast (if the breasts are huge, cut them in half to facilitate cooking)
2 sweet potatoes, peeled
2 garlic cloves, minced
2 Tbsp olive oil
salt
pepper
italian parsley for garnish
1. Preheat oven to 425.
2. Using a vegetable peeler or mandoline, slice into the sweet potato lengthwise to create thin strips and place into bowl.
3. Add garlic cloves, and toss with olive oil, salt & pepper.
4. Spread sweet potatoes in the bottom of a baking dish, making sure to fan out the slices so you have a lot of edges showing which will make them crispier.
5. Place into oven for 15 minutes.
6. While potatoes are in the oven, sprinkle a COLD non-stick pan with salt and pepper.
7. Lay chicken breasts skin-side down and heat pan to medium. Going from cold will render a lot of the fat off the skin.
8. After 10 minutes, take a peak and see if the skin is browning. When nicely browned, flip it over, sprinkle with rest of garlic into pan, and cook for another 3-4 minutes.
9. Place the chicken on top of the sweet potato layers and finish cooking in the oven.
10. Sprinkle with parsley when cooked.

"The best way to make your dreams come true is to wake up."-Paul Valery

If your goal is to live a long and healthy, learning to cook is an important skill to develop. As the old saying goes, “Give a man a fish, and he’ll eat for a day. Teach him how to fish, and he’ll eat for life.” The ability to prepare your own meals will allow you to eat the healthiest and freshest foods possible. Cooking your own meals is also a pleasurable part of your health process and it allows you to know precisely what is going into your body. There are several utensils that you may need to prepare the following recipes, a high quality chef’s knife, a pairing knife, non-stick skillet and a blender will get you started.



DAVID picks it up a notch at last weeks FBG!



"Knives - The absolute best thing in my kitchen is my knife set. I have a set with lots of knives for various purposes, but I have a 6″ Chef’s Knife that is my go-to. With a good set of sharp knives, you’ll be much more likely to chop those vegetables since it’s much easier with good knives. You don’t have to get them at Williams-Sonoma. Just get a good $50-75 set of knives. If I were outfitting a kitchen today from scratch, knives would be my #1 investment, before all the fancy pots and pans and food processors and all that jazz. Knives…simple, yet effective!"



Fitness Spotlight

Workout of the Day
Dead Hang Chins
5 sets for max reps.
-break
"Death-by-Tabata"
Double Tabata:
Deadlift (BW#)
Burpee
Post total reps.

PALEO RECIPE
"NeanderSoup"-Paleo Food
Pour in enough olive oil to coat the bottom of the pan (a big saucepan). Cook a chopped-up onion, some minced garlic, some chopped celery until they're soft. Then add about 4 cups of water. Then see what all is in the refrigerator: at this point throw in whatever you've got -- some grated carrot, shredded escarole, a bit of kale, leftover cooked chicken, some herbs - parsley, basil, oregano. Let it simmer for awhile, maybe 20-30 minutes. Enjoy!

"Except for the occasional heart attack, I never felt better."-Dick Cheney

The LALANNE FITNESS "Student Athlete of the Week" is LAURA! This woman is on fire and really starting to turn heads with the intensity and power she's putting out! I have watched her strength increase a ton over the last few months. She is super involved in the program, shows-up to our events and brings a smile every time. Below is a shot of her at our most recent Friday Night Fights "Military" edition!



Workout of the Day
100 Jump Rope "Double-Unders" for time!

PALEO RECIPE
Fish & Vegetable Curry"-Nikki Young
400g (14oz) white fish fillets, cut into thick slices
400g coconut milk
2tbs red curry paste
2 carrots, cut into thin strips
2 cups red cabbage, thinly sliced
Fresh coriander. Place coconut milk and red curry paste into a pan on medium heat for 2 minutes, stirring until combined. Add fish, carrots and red cabbage. Cover and simmer for 4-5 minutes, or until fish has cooked. Serve with fresh coriander leaves. Enjoy!

"It always seems impossible until its done."-Nelson Mandela