ONE WARM COAT DRIVE@ LALANNE FITNESS

"One poor assumption I have made with regards to lecturing on the Max Effort Black box deals with the athlete’s experience with finding the daily max effort. I’m up there babbling about finding that best effort for 5, 3 or 1 on a particular move and then suddenly it hits me—The majority of my audience is lost. I often times get the same tilted head, glazed over look my Airedales give me when I’m talking to them. It’s bad coaching on my part and I regret that. Failure breeds innovation. So now we have another way." -Coach Rut



COLIN and NATALIE racing against the clock!

Workout of the Day
HELL WEEK 2 - Day 3
"GRACE"
For time:
30 Clean and Jerks 135/95#

PALEO RECIPE
"Citrus-Marinated Pork Rib Roast" by Clodel
Two 5-bone pork rib roasts, about 4 pounds each
6 garlic cloves
6 whole cloves
3 lemons, zest removed in strips with a vegetable peeler and lemons juiced
3 oranges, zest removed in strips with a vegetable peeler and oranges juiced
20 fresh bay leaves
8 rosemary sprigs
2 tablespoons fennel seeds, coarsely chopped
1 tablespoon juniper berries, coarsely chopped
1/2 cup extra-virgin olive oil
Salt and freshly ground pepper
Roasted small apples and pears (see Note), for garnish
Using a paring knife, make three 1-inch-deep slits on the fatty side of each pork rib roast closest to the bones. Stud the garlic cloves with the whole cloves and stuff them into the slits. In a baking dish, combine the lemon and orange zests and juices with the bay leaves, rosemary sprigs, fennel seeds, juniper berries and 1/4 cup of the olive oil. Add the pork and turn to coat. Cover and refrigerate overnight, turning occasionally. Bring the pork rib roasts to room temperature before roasting. Preheat the oven to 350°. Scrape off the marinade and generously season the pork with salt and pepper. In a very large skillet, heat the remaining 1/4 cup of olive oil. Add the pork and brown over moderate heat, turning occasionally, about 15 minutes. Transfer the pork rib roasts to a large roasting pan. Roast for about 1 hour and 20 minutes, rotating the pan once or twice, until an instant-read thermometer inserted into the thickest part of the meat registers 140°. Transfer the pork to a cutting board and let rest for 20 minutes. Cut the pork between the rib bones into 10 chops. Transfer to plates, garnish with the roasted apples and pears and serve.

"A clear and innocent conscience fears nothing." -Elizabeth

ONE WARM COAT DRIVE@ LALANNE FITNESS

"Why does the same thing happen to a piece of food after it has been swallowed by humans of different ethnicity? Why is the anatomy and physiology of the gut virtually identical in a Chinese and an African? Why do all human have the same endocrine system and metabolism? You know the answer: because we share an ancestor from way back when. The experts estimate that our latest shared ancestors lived around 200,000 years ago in Africa."-Lindeberg



TOM steps into the spotlight!

Workout of the Day
HELL WEEK 2 - Day 2
"FILTHY 50"
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 RECIPE
"Sautéed Rainbow Chard with Garlic and Lemon"-by Clodel
1/2 cup extra-virgin olive oil
3 large garlic cloves, thinly sliced
4 pounds rainbow or ruby chard—thick stems discarded, inner ribs removed and cut into 2-inch lengths, leaves cut into 2-inch ribbons
Salt and freshly ground pepper
1/2 teaspoon finely grated lemon zest
In a large pot, heat 1/4 cup plus 2 tablespoons of the olive oil. Stir in the garlic and cook over moderately high heat until lightly golden, about 1 minute. Add the chard leaves in large handfuls, allowing each batch to wilt slightly before adding more. Season the chard with salt and pepper and cook, stirring, until the leaves are softened and most of the liquid has evaporated, about 8 minutes. Transfer the chard to a bowl. Wipe out the pot.
Add the remaining 2 tablespoons of olive oil to the pot. Add the chard ribs and cook over moderately high heat, stirring occasionally, until crisp-tender, about 5 minutes. Stir in the wilted chard leaves and season with salt and pepper. Transfer to a bowl, sprinkle with the lemon zest and serve right away.

"Healthy citizens are the greatest asset any country can have."-Winston Churchill

ONE WARM COAT DRIVE@ LALANNE FITNESS

"The only WOD's that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution. Okay, so how do I scale or make subs?" -by OPT



Manza, Matt, Jamie, Natalie, Genevieve, Andrew and MIles "Make it Happen" on Thanksgiving Day!

CrossFit on Access Hollywood -video courtesy of Valley CrossFit



Burpees & Back Squats FLICKr SLIDESHOW

Workout of the Day
HELL WEEK 2 - Day 1
"Death-by-Barbell"
Five rounds for time:
15 Deadlifts 135/95#
12 Hang Power Cleans
9 Front Squats
6 Push Jerks

PALEO RECIPE
"Roast Pumpkin & Red Onion with Rosemary"- by Living Paleo
½ butternut pumpkin,seeded and sliced

4 red onions, peeled and sliced

4tbs rosemary leaves, chopped

4tbs olive oil

Pre‐heat oven to 180 degrees celsius, fan-forced. Line a baking tray with baking paper. Place pumpkin, onion and rosemary leaves on the baking tray and coat with olive oil. Place tray in the oven and bake for 15‐20 minutes or until pumpkin has cooked and onions have browned. Enjoy!

"To lengthen your life, shorten your meals."-Proverb

ROB is our "Student Athlete of the Week." He's a tremendous athlete that's been making real progress at the Brickhouse. It seems like this guy gets stronger and more powerful every week. I'm always impressed with his attention to mechanics and form, knowing when to challenge himself and when to back off. Always showing up with a smile and a great attitude, he recently shared his journey over the past 4 months at LALANNE FITNESS! Keep up the good work Rob!



Rob (above) grinding in out at the recent JACKIE workout!

Workout of the Day
Ring Dips 5, 5, 5, 5, 5
-break
Five rounds for time:
Sprint 200m
15 DB Thrusters 40#

PALEO RECIPE
"Homemade Almond Butter"
3 lbs. raw unsalted almonds
Toast almonds in a 350 degree F. oven for about 10-15 minutes stirring them around every now and then so they toast evenly. I use pie tins but cookie sheets work well too. Put aside to cool. In a food processor on high toss handfuls of almonds at a time through shoot stopping every now and then to scrape down sides. It should take about 8 minutes or so on high until you get a nice smooth butter. If you like chunky toss in some more almonds and pulse to your liking.

"Great effort springs naturally from great attitude. "-Pat Riley

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, LUMBERJACK CrossFit. Four members of that affiliate were killed. CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can...



When Lieutenant Colonel Peter B. Andrysiak took command of the 20th Engineer Battalion, he not only brought a new command philosophy, but a whole new approach to conducting physical training (PT). LTC Andrysiak follows a physical fitness regimen called CrossFit.-If winning isn’t everything, why do they keep score?

On December 5th, LALANNE FITNESS will honor the soldiers of CrossFit Lumber Jack with:

"Lumberjack 20"
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m


Workout of the Day
M.E. Bench Press 5, 5, 5, 5, 5
-break
Row 1,000m
Rest 5 min.
Row 1,000m

PALEO RECIPE
"Mixed Nuts and Berries"
Almonds
Hazelnuts
Walnuts
Cranberries
Blueberries
Raisins.

"If we don't change, we don't grow. If we don't grow, we aren't really living."-Gail Sheehy

Our Strength & Conditioning program is powerful medicine for anyone looking to be more athletic. We With an emphasis on increasing strength through programming based on the M.E.B.B, along with CrossFit conditioning workouts, we are witnessing increased power and work capacity at every class, everyday! When combined with the implementation of Paleolithic Nutrition principles, the outcomes speak for themselves. Most of our students experience increased energy and well being after just a few weeks of joining the program. The LALANNE FITNESS formula is simple... Strength & Conditioning + Paleolithic Nutrition = RESULTS! There's no need to rample about why it works, you just have to try it for yourself.



Our newest student KRIS attended 3 classes her 1st week. She is off to a strong start to say the least!

The Glute-Ham Developer by BFS

Workout of the Day
"CrossFit TOTAL"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

PALEO RECIPE
"Garbage Can Turkey" by All Recipes
Ingredients:
aluminum foil
15 inch wooden stake
1 (12 pound) whole turkey, neck and giblets removed
new 15 gallon metal garbage can with lid
Directions
Lay about 3 long sheets of heavy duty aluminum foil out on the grass to make a square about 3x3 feet. Pound the wooden stake into the ground in the center of the aluminum foil.
Fill the lid of the garbage can with a large pile of charcoal, and light. Place the whole turkey (thawed of course) onto the stake, legs down. Turn the garbage can upside down, and place over the turkey. Place piles of lighted coals on the top, and around the sides of the can.
Cook for at least 1 1/2 hours, or keep going until coals go out. Do not lift can during cooking. Brush the charcoal off of the can, and lift off carefully as some heat may rush out when you lift the can. The internal temperature of the turkey should be at least 180 degrees F (83 degrees C) when taken in the thickest part of the thigh.

"Structure is more important than content in the transmission of information."-Abbie Hoffman