Last Friday we saw some very IMPRESSIVE LIFTS! Nearly every student that attended class hit a PR (personal record). Both men and women pulled massive weights with excellent mechanics. It's a very gratifying movement that builds both physical and psychological strength. It was very exciting to see the progress you have all made in such a short period of time. The one student I'd like to spotlight is Doug (see below). You may not recognize him because not only did he lose 42 pounds recently, winning the FAT LOSS CHALLENGE, he's stronger than ever. Here's a shot of his PR DEADLIFT to prove it. Great job to everyone that showed-up and made it happen!



As promised, here's the rest of THE SHOTS for ya'll to update your FACEBOOK PROFILE...

Workout of the Day
Front Squat
5, 4, 3, 2, 1
-break
"THE AIR FORCE WOD"
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap. The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF(did not finish).

PALEO RECIPE
"Shrimp Cocktail Recipe"
If you are using frozen shrimp, the safest way to defrost them is in a bowl of ice water in the refrigerator. I like to buy tail-on, shell-on, deviened shrimp. Of course, use what you can find at the markets.
For the shrimp:
2 tablespoons Old Bay Seasoning
1 lemon, halved
1 teaspoon granulated garlic
1 clove garlic, finely minced
1/2 teaspoon chili powder
1 teaspoon salt
24 extra large tail-on raw shrimp (more if you are using smaller shrimp)
For the cocktail sauce:
1/2 cup Heinz chili sauce
1 cup ketchup
1 tablespoon horseradish
1 dash Worcestershire sauce
Juice of 1/2 lemon
1/2 teaspoon Tabasco
1/2 clove garlic, finely minced
1 tablespoon cilantro, chopped
To prepare the cocktail sauce, mix all the cocktail sauce ingredients together in a medium bowl and refrigerate until ready to serve. Have a large bowl of ice water ready and set near the sink. To a 8-quart pot of water, add the Old Bay, lemon, granulated garlic, garlic, chili powder, and salt. Bring to a boil. Add the shrimp to the pot and when the water returns to a boil, the shrimp should be done! The shrimp should be bright pink. Immediately drain and place the shrimp into the ice bath to cool for 2 minutes. Peel the shrimp (leaving the tail-on.) Drain and serve with the cocktail sauce.

"Rarely do we find men who willingly engage in hard, solid thinking. There is an almost universal quest for easy answers and half-baked solutions. Nothing pains some people more than having to think."-Martin Luther King, Jr.

Since the very first CrossFit Games competition in 2007, the event has been held at "The Ranch", a small piece of rugged land located in central california (see below). Over the past three years, the growth of CrossFit across the globe has led to a bigger, better CrossFit Games competition. Here's a brief history.



Big news came in over the weekend. The Sport of Fitness has moved up to a big stage! The 2010 CrossFit GAMES will be held @ THE HOME DEPOT CENTER, July 16-18. Below are a few shots of the "Tennis Stadium" and "Track" where the worlds fittest men and women will do battle, Gladiator style!



Workout of the Day
Snatch
1, 1, 1, 1, 1
-break
As many rounds as possible in 20 minutes of:
7 Snatch #95/65
7 Box Jump"24/20
7 Wall Ball #20/14

PALEO RESOURCE
"Q: Is Stevia Paleo? I have attempted to find an answer for this and the information I've found is conflicting at best. Please advise!!
Jeff
A: Dear Jeff,
There's some scientific evidence to support the notion that Stevia is safe, even in type 2 diabetes patients1, 2. Furthermore, it has been demonstrated to have antihypertensive properties, as shown by Chan et al.3 and a long-term study4. Having said this, I am not aware of any study examining the potential antinutrient (lectins or saponins) content of the plant, hence we do not know the possible adverse effect of consuming this plant on a daily basis..."-ThePaleoDiet.com

"Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity."-Martin Luther King Jr.

The LALANNE FITNESS "Student Athlete of the Week" is ACHAI. He is one of TEN MEN that recently made amazing physical transformations during The 12-WEEK FAT LOSS CHALLENGE. In addition to shedding over 20 pounds of body fat (4.8 % BODY FAT, 20 POUNDS, 3.5 INCHES to be exact!), Achai is much stronger and far more athletic now!!! The hardest part about reaching your goals is sticking to it and I'm very proud of his commitment to making these serious lifestyle changes...



It definitely helps to have support at home... his wife LIZ (female winner of the FAT LOSS CHALLENEGE) is also a former Student Athlete of the Week. Way to go Broner's, Keep it up!

"I didn't know anybody at LaLanne Fitness when I called them, and asked for my first lesson. I am not a very shy person, so I am not afraid to meet new people, but still I thought it would be nice to go with someone you know. The people at LaLanne have been nothing but open and very welcoming to me, and I already feel like I have made a lot of new friends...

The first workout was a base workout, to check out what kind of shape you are in. You row a bit, do squats with your body weight, sit-ups, push-ups and pull-ups. This is timed, and you are encouraged to keep track of your performance. This way, the next time you do the same workout, you can track your progress."-FULL STORY



If you havn't shared your story yet... we'd love to hear from you!

Workout of the Day
Overhead Squat
5, 5, 5, 5, 5
-break
As many rounds as possible in 15 minutes of:
7 Overhead Squat #135/95
7 Chest to Bar Pull-Ups
7 Kettlebell Swings #2/1.5

PALEO RECIPE
"Awesome Low Carb Salmon Patties"
14 3/4 ounces salmon, drained
1/2 cup pork rind (finely ground)
1/4 cup minced onion
2 teaspoons lemon juice
2 teaspoons parsley flakes
1 minced garlic clove
2 large beaten eggs
3 tablespoons mayonnaise
Mix all ingredients and refrigerate for 1/2 hour -(optional, but they handle easier). Make into 4 patties and cook until browned on either side turning once. I make a double batch and freeze part of it in flattened patties in zipper bags, and just thaw in the microwave, then fry. Also good as a sauce on them: mix 1 part blue cheese dressing to 1 part horsy mustard, or Jack Daniels mustard, or some kind of flavored mustard -- it is yummy. Enjoy!

"There's only one corner of the universe you can be certain of improving, and that's your own self."-Aldous Huxley

Coach Rut,
I’m excited to share what you’ve done for LALANNE FITNESS. Attending your Intelligent Exercise Design and Max Effort Black Box seminar was the best thing I have ever done for our program. The combination of max effort lifting and CrossFit has produced some incredible results.

We just returned from The 2010 NorCal Sectional (400+ athletes) where 5 of our students (2 women/3 men) made the top 20. Over the past 4 months, I have watched everyone get stronger, especially TONY… who blew everyone away with a 325 pound Clean and Jerk. Following the MEBB turned this guy into an animal and we are all more athletic than ever before!

You may want to throw in a word of caution at your seminars; side affects include, “changes in body composition.” In addition to increased CrossFit performance, our programming has helped a large number of students reach their fat loss goals!

I believe every CrossFit affiliate will benefit from implementation of The Max Effort Black Box. Thank you for helping coaches everywhere take their strength and conditioning to the next level!
Chris



Workout of the Day
Deadlift
3, 2, 2, 1, 1, 1
-break
"Queensland Australia Sectional"
Day One, WOD #1:
Complete as rounds as possible in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
The men will be using 40kg while the women will tackle a 30kg load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.

PALEO RESOURCE
"Paleo Fats: You’ve probably learned by now that good fats don’t make you fat and that saturated fats are in the good fat category. In fact, fats make you happy, and for some of us, Paleo dieters, it our main source of energy. Our body is well made to run on fat as a source of energy and when it does, it produces ketones bodies, witch is perfectly healthy. We might however over time forget about the selection of good fats available to us and cook with the same stuff over and over again. Not that this is a problem, but sometimes a little diversity goes a long way to make our meals more enjoyable. First of all, you should really eliminate any vegetable oil high in polyunsaturated fatty acids and Omega-6, they’re the ones that will end up killing you! Example of those include corn oil, peanut oil, soybean oil and grape seed oil. If this subject is all new to you, I suggest you head up on my site on the Paleo diet witch will explain exactly why those fats are bad, why saturated fats are the ones to gorge on and why the current dietary recommendation are actually killing people."-PaleoRecipes.org

"If I'd known I was going to live so long, I'd have taken better care of myself."-Leon Eldred

LALANNE FITNESS is re-introducing the lost art of HANDBALANCING to both men and women at all levels. Each week we practice a series of basic to advaced level progressions. Some of you may not know about TY's impressive skills (see below)... Now you do!



Workout of the Day
Thruster
5, 4, 3, 2, 1
-break
Five rounds for time:
10 DB Hang Squat Clean #40/25
10 Burpee Box Jump "24/20

PALEO RESOURCE
"The Vegetarian Myth: If you haven’t read it, grab a copy ASAP. For those of you who don’t know, Lierre was recently the victim of an assault at a San Francisco reading. Masked thugs came out from behind the stage and smashed her in the head and face with pies laced with cayenne pepper. After the assault took place, while Lierre was trying to get the burning pepper out of her eyes, the audience (of mainly vegetarians) cheered. It was truly disgusting. Richard Nikoley and Tom Naughton reported on the assault here and here. Jimmy Moore has a interview with Lierre about the attack here. Tom Naughton proposes a rationale for such behavior here. It appears that militant vegans have secured Lierre’s name and other versions of her name on Twitter and are mounting a vicious smear campaign against her. Purchase her book to fight back. Success is her best revenge."-Michael Eades, MD

“No stunt is more beautiful, more symmetrical, more eye pleasing, more attention-attracting, or more universally admired than the handstand. No stunt is more indicative of highly developed neuro-muscular coordination, controlled strength and power, and skillful daring than the handstand. No stunt is more satisfying to do, more impressive to watch, or more widely performed, than the handstand. The handstand is truly the “King Of All tricks” and probably the “grandfather” as well. For sheer psycho-somatic joy, nothing can equal that which comes from developing absolute control over your own body. There is no greater mental-physical pleasure than that which comes from being able to press into a perfect handstand and hold it without the slightest quiver. Nothing can give you a more satisfying feeling of self-confidence than that which comes from knowing that every muscle in your body, from the tip of your fingers to the tip of your toes, is eagerly waiting to obey your slightest command.”-Prof. E.M. Orlick