The “YEAR IN REVIEW”  by Brian Learn

"THANKSGIVING MORNING LALANNE FITNESS Workout of the Day"

I cant believe it’s been a year already! It was November 20, 2008 during my lunch hour that I decided to walk down the street and see what this place was all about. Chris ran me through the Baseline (8:40) which I knew wasn’t too awesome but had no idea I would be cranking that down to (4:39) now and ready to push that further again! I came back two days later for my first official class on an early Saturday morning, Maribel was teaching, and all that was written on the white board was ‘Deck of Death’...my post comments: "Nice…my first official workout here and I soon come to realize it’s no joke!" I remember Maribel scoffing at my weight choice for the DB Thrusters and talked me up 20# which nearly destroyed me, and from that day forward I was hooked. I’ve done the ‘Gym’ thing a few times before, I’ve had memberships I only paid for and never used, some that I actually went to but was stuck in the bench press, dumbbell curl, elliptical, routine that seemed to offer no results. Growing up I was heavily involved in team sports, Hockey, Baseball, Soccer, and always excelled when I had friends with me doing what we like. I find that when you surround yourself with goal oriented, like minded people in a positive environment, your potential is limitless. This is what we have here and it’s as much about the people we do it with as it is what we actually do. Over the course of this year I have made some great friends here and even though I only get to see but a small fraction of our ‘community’, know that I am following your progress on the forums and rooting you on from the sidelines. Thank you Crossfit for introducing me to Burpees, Thank you Crossfit for Tabata Squats, Thank you Crossfit for PVC Abmat Situps, Thank you Crossfit for Fran, Grace, Nancy, Murph, Jackie, Annie, Lynne, FGB, Filthy 50 and more… Thank you Crossfit for kicking my ass into the best shape of my life at 33. Thank you Crossfit for a great year! See you on the White Board! -BLearn



BRIAN (above) is an inspiring member of our community!

Workout of the Day
Muscle-Up drills
-break
As many rounds as possible in 20 minutes of:
25 Burpees
15 Back Squats BW#

PALEO RECIPE
"Carrot Cupcakes"-by Maribel
2 1/2 cups raw carrot pulp -from Jack LaLanne Juicer
1 cup almond meal
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
2 cups chopped walnuts
1/2 cup raw agave nectar
1 cups dried cranberries
2 tablespoons virgin coconut oil
1 teaspoon vanilla extract
In a small bowl pre-soak the cranberries by combining the raw agave nectar, cranberries, coconut oil and vanilla, mix thoroughly and set aside for 5-10 minutes. In a large bowl, combine all dry ingredients (carrot pulp included) and mix thoroughly. Add the remaining ingredients and kneed well.
Use cupcake pan to fill parchment cups halfway with mixture.
Bake at 350 degrees for 20 minutes.
Optional Frosting -for those who want a little something special.
1 1/2 cups raw cashews (pre-soaked)
1/2 cup raw agave nectar
1 cup virgin coconut oil
Purée cashews and agave nectar in a food processor until even. In a large bowl, combine cashew/agave purée and coconut oil. Use mixer to whip into a frosting consistency. Place frosting in refrigerator for 20 minutes before decorating cupcakes.

“A thing is right when it tends to preserve the integrity, stability and beauty of the biotic community. It is wrong when it tends otherwise.”-Aldo Leopold quotes