The OVERALL RESULTS are in and I'm very proud to say that LALANNE FITNESS will be sending 5 athletes to the Southwest Regional in Los Angeles on May 8th-9th. James "Tony" Miranda (2nd), Scott Mainini (4th), Chris (12th), Sarah Varees (8th) and Molly Fuller (20th)... see below for Tony's 1st Place "Max Squat Clean to Overhead" lift of 325 pounds. He's our Student Athlete of the Week (see photo and video below)



Our Affiliate Cup Team has been determined based on the SCORES of the other students that participated this weekend. The team will be made up of 3 men and 3 women... Julian Marquez, Rob Estrella, Mike Perry, Molly Fuller, Natalie Bower and Ty Texidor. These athletes will travel with the 4 individuals mentioned above to Los Angeles, representing TEAM LALANNE!!!

We are grateful for the support from students and friends that came down to cheer us on... THANK YOU. We had a real presence on and off the field. GREAT JOB to ALL. Now let's get back to business!



Workout of the Day
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

PALEO RESOURCE
Their secret: Work out hard, and eat like a cave man
Fat. Sedentary. In love with fried cheese. That's how Blakely Graham, 36, described herself before she started an intense exercise regimen and tapped her inner cave woman. Now, she's trim and athletic. She still bats her eyes at deep-fried dairy, but finds the strength to reject the stuff. -Denver Post

"They were willing to do anything to stop me." -Wilt Chamberlain

There was one guy that blew everyone away at this weekends competition... TONY MIRANDA. He finished in 1st place in 2 of 4 events and 2nd overall. This impressive performance makes him our Student Athlete of the Week! Check out this massive 325 pound Clean & Jerk that had all eyes on Big Tone.

COME WATCH the NorCal Sectional TOMORROW down in San Jose... We'll be MEETING in the parking lot at Mitty High School. Look for the LF banner! GOOD LUCK to ALL of our STUDENTS...

TONY
SCOTT
JULIAN
MIKE P.
MIKE R.
ROB
CHRIS
(see photo below, left to right)
NAT
MOLLY
SARAH
TY

HEAT TIMES

The ladies TALK STRATEGY for WORKOUT A...

Workout of the Day
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

PALEO RESOURCE
"The ingredients are simple: nuts, jerky, and dried fruit. There’s nothing processed, no artificial flavors, no preservatives, and no added sugar. They are grain-free, gluten-free, and dairy-free. The jerky is made with grass-fed beef, seasoned with a secret family recipe for just the right flavor. All other ingredients are assembled by hand and vacuum packed with love in Seattle, Washington."-Primal Pacs

EXPLOSIVE MOVEMENTS are important to include in more advanced program design. The ability to generate power can be increased when athletes are training with what we call PLYOMETRICS... "a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving PERFORMANCE IN SPORTS." Three common moves you will see on the board here are the; CLAPPING PULL-UP (see SCOTT below) / PUSH-UP, BOX JUMP or BURPEE.


Photo by Joe Budd

Workout of the Day
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds for time of:
Back Squat #135/95
Burpee

PALEO DOG
Bones and Raw Food or Biologically Appropriate Raw Food is a diet for animals based on raw meaty bones, muscle meat, organs and raw, fresh fruits and vegetables. This diet mimics the eating habits of animals in their natural habitat, the wild, where they subsisted on the flesh and bones of their prey, the innards and any predigested fruits, grasses, leaves and seeds." -BARF

"A scientific man ought to have no wishes, no affections, -- a mere heart of stone."-Darwin

ATTENTION: All competitors, friends and students of LALANNE FITNESS making the trip down to support us this Saturday (HEAT TIMES) in San Jose. The price of admission is now only $15 dollars, plus everyone that shows-up will receive a free LF T-Shirt. Maribel and I will be driving down early Saturday morning to claim a spot in the parking lot and set up our camp. Please don't hesitate to call me with questions about the event! Cell (510) 220 .0681



Here's a look at the track and pull-up bars that have been constructed... The following LINK will provide you with important info regarding the event to be held at Archbishop Mitty High School.



Workout of the Day
Shoulder Press
3 sets of 5.
Deadhang Chins
3 sets for max reps.
-break
As many rounds as possible in 10 minutes of:
10 Push Press #135/95
10 Box Jump "30/20

PALEO RECIPE
Shrimp Shish Kabob
3 medium sized shrimp
3 cherry tomatoes
3 small chunks zucchini
And the marinade (for +/-20 shrimp);
a tablespoon olive oil
a teaspoon garlic powder
a teaspoon cayenne pepper
a teaspoon dried thyme
a teaspoon dried parsley
First put your marinade ingredients in a bowl that can hold your shrimp aswell. Toss in the shrimp and rub in the herbs, I prefer to do this with my fingers just to make sure they all get an even coating. Leave the bowl in the fridge for half an hour or so.After those 30 mins, grab a stick and alternate your 3 ingredients. You can also choose to go with the decorative version you can see in the picture on the left- just use a cheese grater to make some zucchini slices. Put them on the grill for 10 to 15 minutes, you only want the veggies to go a bit soft (not too much) and the shrimp slightly crispy. Enjoy!

"Age is an issue of mind over matter. If you don't mind, it doesn't matter".-Mark Twain