The LALANNE FITNESS "Student Athlete of the Week" is ZACK. We have another fitness professional that has chosen CrossFit to take their own fitness to the next level. As a personal trainer he's been helping his own clients get in great shape through CrossFit training methods. Zack has been crushing the WOD lately and making serious gains. Below are a few of his Workout Log entries:

"LaLanne Fitness Olympics: 800m Run - 2:44 / Clean & Jerk 1 Rep Max - 165# / Cindy - AMRAP 10 minutes - 9 rounds. I am very pleased with my performance. I shed 8 seconds off of my previous 800m sprint, added 20# to my C/J ( thanks to Natalie who said "don't worry about anything else, just fire your elbows up!") and killed my previous 3 rounds on Cindy with 9 rounds this time. In the Pre-lims I did not know how to to a kipping pull-up so it greatly hindered my ability to do multiple rounds of pull-ups."

"WOD: HELEN - Run 400m / 21 Kettlebell Swings 1.5 pood / 12 Pull-ups / 14:10. This was my very first complete Rx'd WOD !!!! .. Thanks to Chris for making me man-up and using the 1.5 KB."



ZACK (above) has made real progress on his overhead lifts the past few months!

Workout of the Day
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

PALEO RESOURCE
"Berkeley Bowl"
Our Produce Department is the largest in Northern California! It is also the cornerstone of our business. We are renowned for having the widest and best selection of healthy, fresh fruits and vegetables, both organically and commercially grown, gourmet and traditional. We service caterers, restaurants, and customers throughout the Bay Area. If you are looking for a hard-to-find produce item, the chances are you will find it here.

“Worthless people live only to eat and drink; people of worth eat and drink only to live.”-Socrates

Once in a while I'll get the question... What should I eat before my workout? This is something that requires trial and error and experimentation with the quantity and type of foods you eat. A recent study shows that protein intake prior to training can increase fat burning for up to 24 hours after training. If you train later in the day or after work, I'd recommend eating a high protein, low-carb meal (e.g. shrimp and avocado salad) no sooner that 90 minutes before working out. Or, if you are training earlier in the day, drink a small protein shake (e.g.1 scoop protein powder in water) along with your morning coffee/tea. I have personally experimented with many different approaches over the years, including training in a fasted state, which I will touch on later...



TYLER looking good on the ropes!

Workout of the Day
On the minute:
Perform 2 Power Cleans and Jerks on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans and Jerks
*Use a maximal weight 90% of 1 RM Power Clean
Post rounds completed.

PALEO RECIPE
"Avocado Salad with Black Olive Dressing" by The Real Food Company
3 tablespoons orange juice
2 tablespoons extra virgin olive oil
1/4 cup pitted Kalamata olives, coarsely chopped
1 clove garlic minced
1 teaspoon honey
salt and black pepper to taste
1 firm, ripe avocado, pitted, peeled and cut into thin wedges
1/2 red onion, sliced thin
1/2 head romaine lettuce, washed, dried and sliced into thin strips
In a small bowl, whisk together orange juice, olive oil, olives, garlic, and sugar. Season with salt and pepper. In a bowl, combine avocados and onions. Pour the olive dressing over the avocado mixture and toss lightly. Serve on a bed of sliced romaine. Enjoy!

"Lost time is never found again."-Benjamin Franklin

Scientific Opposition: Scientists have pointed to the scope of Santa's task as evidence of the preposterousness of the Santa legend. Taking advantage of the Earth's rotation and the resulting time zones, Santa would have 31 hours to complete visits along a nearly 212,030,000 miles (341,230,000 km) long route which equates a speed of 6,650,000 miles per hour (10,700,000 km/h) or approximately 3,000 times the speed of sound (nearly 200 times the speed of the Voyager 1 spacecraft, the fastest man made object). Assuming each child receives a single gift weighing an average of two pounds each, the payload would be 321,300 tons. Reindeer are capable pulling an average of 300 pounds (140 kg) each, making Santa's team of nine reindeer over 2.1 million reindeer short. 700 exajoules of energy would be required to move this payload, the equivalent of 11.7 million atomic bombs the size of the one which exploded over Hiroshima.-wiki



"CrossFit Santa" by LALANNE FITNESS

Workout of the Day
100 Pistols for time!
50 each leg.

PALEO RECIPE by Whole Foods
"Kale Salad"
2 tablespoons olive oil
2 tablespoons lemon juice
1 to 2 teaspoons chili powder
Salt to taste
2 bunches kale, stems and tough ribs removed, leaves very finely chopped
The key to this salad is finely chopping the kale leaves. In a large bowl, whisk together oil, lemon juice, chili powder and salt. Add kale, toss to combine and serve. Enjoy!

"Let's be naughty and save Santa the trip."-Gary Allan

A BIG thanks to Charles M. "CrossFit/Gymnastics Extraordinaire" for sharing this amazing resource that is the MIT OpenCourseWare program. Below is a video from the course "Chemistry of Sports". The seminars focus on three sports: swimming, cycling and running. There's two components to the seminars: classroom sessions and a "laboratory" in the form of a structured training program. The classroom components introduce the students to the chemistry of their own biological system. With swimming, running and cycling as sample sports, students are encouraged to apply their knowledge to complete a triathlon shortly after the term.



"MIT OpenCourseWare (MIT OCW) is an initiative of the Massachusetts Institute of Technology (MIT) to put all of the educational materials from its undergraduate- and graduate-level courses online, partly free and openly available to anyone, anywhere, by the end of the year 2007. MIT OpenCourseWare can be considered as a large-scale, web-based publication of MIT course materials."-wiki


Workout of the Day
"12 Days of CrossFit" by Brian L.
Do this in order just like you sing the song 1 then 2,1 then 3,2,1 then 4,3,2,1 and so on...
1. Run 200m
2. Sumo-Deadlift High-Pulls 95#
3. Thrusters 95#
4. Burpees
5. Pull-Ups
6. Push-Ups
7. PVC Ab-Mat Sit-Ups
8. Wall Balls 20#
9. Box Jumps 24"
10. Double Unders
11. KB Swings 1.5 Pood
12. Clean & Jerks 95#

PALEO RECIPE
"Paleo Christmas Cookies" -fitnessandfreebies.com
2 cups raw honey
2 cups ground walnuts
4 cups almond flour
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. Makes four dozen. Enjoy!

"I am turned into a sort of machine for observing facts and grinding out conclusions."-Charles Darwin

Sage Burgener, a champion olympic lifter who has been lifting barbells since she learned to walk, will be conducting an Olympic Lifting seminar at LALANNE FITNESS on February 27th. Her Father, Mike Burgener introduced Olympic Lift Training to the world of CrossFitters. If you have done the "Burgener Warm-Up" you know who to thank. Sage's passion for Olympic-style weightlifting began in her two car garage at the age of four and has only grown deeper through competing and coaching. You can watch her demonstrating plenty of lifts, coached by her father on CrossFit.com under Exercise Demo videos. Sage has shadowed her father, Mike Burgener, at CrossFit Certifications, and she is now passing on the knowledge she has gained to CrossFitters all over! She has a new, VERY PINK, blog where she shares her knowledge and passion for Olympic Lifting is a fun and "sassy" way.

Email .(JavaScript must be enabled to view this email address) to register!



Here's Sage at the 2006 Jr. Nationals!

Also, REGISTER NOW to reserve your spot as a competitor or spectator for the 2010 Nor Cal Sectional on March 27-28th!!!! SPACE IS LIMITED!!

Workout of the Day
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

PALEO RECIPE
"Zucchini summer soup'" by My Paleo Kitchen
- 1 medium onion
- 2 or 3 ripe tomatoes
- 1 carrot
- 2 small zucchini*
- any kind of broth
- oregano or mint
Chop your zucchini into a medium size, and dice the other veggies a bit smaller.Start by frying the onion in a bit of coconut oil. Add the tomatoes next. When your tomatoes are starting to go mushy add the carrot. Wait another minute and add the squash.After one more minute it's time to add your broth and either oregano or mint, whichever you feel like. Let it cook for 10 minutes or so. You could add a little splash of lemon juice before serving. *For this soup I prefer to use the small light green variety of zucchini, because it is softer and sweeter and just plain better. Enjoy!

How people treat you is their karma; how you react is yours. ~ Wayne Dyer

Hi Fellow CrossFitters,
I recently signed up to run a half marathon (13.1 miles) on Super Bowl Sunday, Feb. 7, 2010. This is something I've never done before, nor would have even considered before starting CrossFit. Now I know I'm in good enough shape to take on this challenge - AND I'm running to raise money for my favorite organization, Project Open Hand, a nonprofit that provides "meals with love" to people living with HIV and other serious illnesses and to seniors in San Francisco and Alameda County since 1985.

I've happily delivered meals for Project Open Hand for over 10 years. (http://www.openhand.org) To run as part of Team Open Hand, I've committed to raise $1,300, or $100 per mile. To date, I've collected about half that amount. If you want to help out, any donation amount will be greatly appreciated and wisely used by Project Open Hand! And you can deduct it on your 2009 taxes! Here's how to donate:


*Make an online donation on my Team Open Hand web page;
http://www.active.com/donate/teamopenhand/pegw

*Write a check payable to Project Open Hand. Be sure to enter "Peggy Wallace - Team Open Hand" in the memo area of your check so that your amount will be credited to my fundraising efforts. You can give me the check during class, or PM (Private Message) me on the LaLanne Fitness Forum.
(user name: PegW)

Thanks for your interest! -Peggy



Peggy has a SOLID heart and a SOLID Back Squat!

Whole Health Source -Stephan Guyenet

Join the LF Running Crew (Meets every Sunday)

Workout of the Day
Power Clean
Find your 1 rep max.
Deadlift
Find your 1 rep max.
-break
100 Pull-Ups for time!

PALEO RECIPE
"Paleo Chicken Soup"
Take the carcass of your Rosemary Chicken and put in a pan with 4-5 cups of water and a little salt. Simmer about an hour. Strain the broth. Pick all the meat off the bones. Put broth in a pan with the meat, add some chopped onion or leek, a little chopped carrot, other appropriate veggies you have on hand such as green beans, zucchini, daikon, yellow squash or bell pepper. Simmer 15 minutes. Then chop and add some nice green: spinach, bok choy, kale, collards, or chard. Simmer another 10 minutes, add herbal salt or other seasonings.

“If you haven't any charity in your heart, you have the worst kind of heart trouble.”-Bob Hope