The ENTRANCE EXAM - Part TWO

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