http://www.lalannefitness.com/index.php/Main/index/ LaLanne Fitness workouts and News en lalannelife@yahoo.com Copyright 2010 2010-03-12T15:57:16+00:00 http://www.lalannefitness.com/index.php/Main/the_shoulder_dislocate_stretch/ http://www.lalannefitness.com/index.php/Main/the_shoulder_dislocate_stretch/#When:15:57:16Z ATTENTION STUDENTS of LALANNE FITNESS: Please visit Home Depot TODAY to purchase a 10 foot section of PVC PIPE, have them cut it in half and 2 for 1... $5. Now... I want you to perform 40-50 reps, 2-3 times per week. For some of you, this may be the most therapeutic drill for increasing shoulder strength and flexibility! ANTHONY opens up the shoulder. Workout of the Day 20 Rep Back Squat (12) AL/TN/MS Sectional WOD's http://games2010.crossfit.com/qualifiers/berger-sectional-teaser.html WOD 1 3 Rounds for time of: 25m Down-and-Back sprint (50m total) 10 Burpees 7 Ground-to-shoulder - 155/105lbs WOD 2 For time: 12 Deadlifts - 275/165lbs 40 Wall balls - 20/10lbs 9 Deadlifts - 275/165lbs 30 Wall balls - 20/10lbs 6 Deadlifts - 275/165lbs 20 Wall balls - 20/10lbs 3 Deadlifts - 275/165lbs 10 Wall balls - 20/10lbs WOD 3 - "The Corps" MEN Five rounds for time of: 400m run 25 Pull-ups PALEO RESOURCE 2010-03-12T15:57:16+00:00 http://www.lalannefitness.com/index.php/Main/over-train-ing/ http://www.lalannefitness.com/index.php/Main/over-train-ing/#When:08:10:40Z Are you OVER-TrAin-ing...? If you are unusually sore or rehabing an injury, you should probably take a day or two off. In fact, 4-5 days may be even better. Telling folks to take a week off of training can be difficult to address. In addition to soreness and injury, there are lots of other signs and symptoms of OVER-TRAINING that we should all be aware of. As a coach and advisor, I tend to look at performance issues such as; early onset of fatigue, decreased aerobic capacity, poor physical performance, inability to complete workouts and delayed recovery... For most of my students, getting in here more regularly is the issue... Here is a good look at CONSISTENT group! Workout of the Day 5x5 Shoulder Press Afternoon WOD 4 Rounds for time of: 6 Chest-to-bar pull-ups (3 for women) 6 Ring dips (3 for women) 500 meter row 6 Thrusters (135/95lbs) PALEO RESOURCE "...About 10,000 years ago the transition to agriculture began, piecemeal taking over the hunter-gatherers societies of the Palaeolithic period; thus began a radical divergence from our evolutionary past. Agriculture and settlement transformed the course of evolution: humans began modifying the environment rather than adapting to it; our Palaeolithic minds and bodies began creating the modern era. Human modification of the environment has increased exponentially over the past 10,000 years, from local, temporary and superficial to global, permanent and systemic."-Evfit.com "The best way to have a good idea is to have lots of ideas."-LINUS PAULING 2010-03-10T08:10:40+00:00 http://www.lalannefitness.com/index.php/Main/extreme_gym_makeover/ http://www.lalannefitness.com/index.php/Main/extreme_gym_makeover/#When:08:12:13Z The Brickhouse will be getting some upgrades over the next few weeks. We decided to start from the ground up. Plywood has been laid down under the rubber mats to strengthen and stabalize the exhisting floor. Next week you will notice fresh paint, featuring a new colour pattern. The finishing touches on this "Extreme GYM make-over" will include the placement of inspirational images and quotes throughout the space. Thank you all for your continued support and loyalty to the LALANNE FITNESS family! Workout of the Day 20 Rep Back Squat (11) Sectional Workouts From The Arnold WOD #1 5 Rounds For Time (completed with a weighted vest throughout 30/15lbs): Deadlifts (225/155 lbs) 11 Burpees WOD #2 Sandbag Sprints The distance, number of sandbags and weight to be announced at event. We're talking a guess here... Four rounds for time: Sandbag Sprint 250m (100/60 lbs) 25 Squats PALEO RESOURCE The Hadza - They grow no food, raise no livestock, and live without rules or calendars. They are living a hunter-gatherer existence that is little changed from 10,000 years ago. What do they know that we've forgotten? - National Geographic Magazine "Learning from experience is a faculty almost never practiced."-Barbara Tuchman 2010-03-09T08:12:13+00:00 http://www.lalannefitness.com/index.php/Main/socal_sectional_qualifier_this_saturdaysunday_mar._13-14th/ http://www.lalannefitness.com/index.php/Main/socal_sectional_qualifier_this_saturdaysunday_mar._13-14th/#When:08:46:26Z Every top level Southern California CrossFit athlete will be descending upon UCLA's Drake Stadium in what promises to be an epic event! As March 13th-14th approaches... SoCal Sectional Qualifier this Saturday... CLICK HERE for details. Workout of the Day NM/AR/OK/MS/North Texas Sectional WOD #3: For time (20 minute cap): Run 250m 25 Snatches (75/45lbs) 25 Kettlebell Swings (55/35lbs) 25 Overhead Squats (75/45lbs) 25 Box Jumps (20"/16") 25 Sumo Deadlift High Pulls (75/45lbs) 25 Wallballs (20#@10ft / 14#@8ft) 25 Thrusters (75/45lbs) Run 250m 2010-03-08T08:46:26+00:00 http://www.lalannefitness.com/index.php/Main/student_athlete2/ http://www.lalannefitness.com/index.php/Main/student_athlete2/#When:21:24:26Z The LALANNE FITNESS "Student Athlete of the Week" is TODD. After many years of cycling and running, he decided to try CrossFit, looking for variety and intensity. Over the past 6 months he's worked very hard to improve his flexibility. Now, posture and range of motion are no longer an issue, while his strength and endurance has gone through the roof. In addition to more power output on the bike, Todd claims to be skiing better than ever... shredding up the mountains of Lake Tahoe. Keep it up TODD! 2010-03-07T21:24:26+00:00 http://www.lalannefitness.com/index.php/Main/kpix_news_5/ http://www.lalannefitness.com/index.php/Main/kpix_news_5/#When:20:46:58Z Yesterday, I was called in to the KPIX Newroom for a story on Kettlebells. This is the 2nd time we were contacted by Channel 5's Dr. Kim Mulvihill. The use of Kettlebells in health clubs and fitness programs has grown in recent years. This is great for the fitness industry and for LALANNE FITNESS. Our CrossFit program combines Barbell, Dumbbell, Medicine Ball and Kettlebell training with tons of other basic gymnastics and body weight exercises. Hopefully next time I'm on the news, I'll be doing Back Squats and Burpees! Watch the CLIP here! iCrossFit App - Brickhouse resident CrossFitters Zack Toney and Jv Co (Co-Creators of iCrossFit and 4 Fitness Guys, LLC ) bring to you a revolutionary mobile application to enhance your CrossFit experience. Imagine having the power to access 35 invigorating WOD's, more than 150 instructional images, timers such as stopwatch, tabata, AMRAP, logging tools, and more with a simple swipe of a finger. If you're ready to bring your CrossFit workouts with you everywhere, Click HERE to download (Note: iCrossFit also works on the iPod touch) Workout of the Day "The Chief" Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. PALEO RECIPE Garlic Beef Stew and Savory Cauliflower Mash 1.5 – 2 lbs of grass fed stew meat 1 yellow onion diced 4-6 carrots diced 4-6 stalks of celery diced 6-12 mashed cloves of garlic (I used the jarred crushed garlic from TJ’s) palm full of ground marjoram sea salt and black pepper to taste 1 small can tomato paste splash of chicken broth Throw it all in your crock pot, mix well, cook all day on low. It’s a lot of garlic but it mellows from the long cooking time and your house will smell amazing! Savory Cauliflower Mash 1 giant head of organic cauliflower steamed until soft big hunk of Kerrygold Irish butter palm full of turmeric powder sea salt and white pepper to taste Blend all ingredients in a food processor. I like to leave mine a little lumpy for texture. Enjoy! "It is not work that kills men, it is worry. Work is healthy; you can hardly put more on a man than he can bear. But worry is rust upon the blade. It is not movement that destroys the machinery, but friction."-Henry Ward Beecher 2010-03-06T20:46:58+00:00 http://www.lalannefitness.com/index.php/Main/joe_lunges_into_crossfit/ http://www.lalannefitness.com/index.php/Main/joe_lunges_into_crossfit/#When:08:24:42Z All levels are welcome to attend our FREE - St. Patrick's Day WOD TONIGHT @ 6:30PM. This free-class is for students of LaLanne Fitness, as well as their guests... family, friends or who ever you can drag in here. This will be a TEAM WOD. Tonight's theme is St. Paddy's Day! You MUST come dressed up in a costume to participate. Come dressed in GREEN. Be ready for fun and green beer..... j/k! If you are bringing a guest, please arrive 15 minutes early to fill out a waiver. Have FUN!!! The Overhead Walking Lunge may be one of the most challenging "over-looked" exercises we have in the CrossFit functional movement pool. The simplicity and efficacy of this move is AWESOME. The 2009 CrossFit Games final workout known as "The Chipper" finished with 100 feet of Overhead Walking Lunges holding a 45 pound plate overhead. This can be done with most other objects including kettlebells, dumbbells and/or an empty barbell. Take a big step forward while keeping your arms locked-out overhead and shrug your shoulders up into the ears... JOE looking strong during his 1st workout at the Brickhouse! Workout of the Day For time: Run 800m 10,9,8,7,6,5,4,3,2,1 rep rounds of: Clean &Jerk (#135/95) Burpee Run 800m PALEO RESOURCE "Research has shown that fruits and vegetables are the only foods that have a net alkaline enhancing effect. The accompanying table demonstrates the acid and alkaline enhancing effects of various foods. The foods with a plus (+) indicate increased acidity. The greater the plus value the higher the acid effect. Those foods with a minus value decrease the acid of the body fluids in direct proportion to their magnitude. So by using fruits and juices, which have a net alkaline enhancing effect (reduced acidity) in your recovery drink you are doing more than merely replacing carbohydrate stores; you’re also potentially sparing bone and muscle."-Post Exercise Acidity "Discovery consists of seeing what everybody has seen and thinking what nobody else has thought."-Jonathan Swift 2010-03-05T08:24:42+00:00 http://www.lalannefitness.com/index.php/Main/weightlifting_classes_tonight_430_530_pm/ http://www.lalannefitness.com/index.php/Main/weightlifting_classes_tonight_430_530_pm/#When:20:20:57Z Ready to do some Olympic Style Weightlifting TONIGHT? Weightlifting CLASSES are held on the 1st Thursday of each month @ 4:30 & 5:30 PM. These classes are coached by Jim Schmitz, a seasoned professional in the sport of Weightlifting. He will definitely help you all improve your technique with these complex movements! Get in here... Sage Burgener teaching the "JERK" landing at a recent Weightlifting Class! Workout of the Day Four rounds for reps: 45 sec. Pull-Ups 15 sec. Rest 45 sec. Push-Ups 15 sec. Rest 45 sec. Sit-Ups 15 sec. Rest 45 sec. Squats 15 sec. Rest 1 min. rest between rounds. PALEO RECIPE Beef with Broccoli 1/2 lb. beef (shoulder steak) 1 lb. broccoli 1 piece garlic 1 thick slice ginger 2 tablespoon soy sauce Dash pepper 1 tablespoon cornstarch 1 tablespoon wine 1/4 teaspoon sugar 1 teaspoon salt 1/4 teaspoon meat tenderizer Slice beef very thin and mix in seasonings. Combine in bowl; soy sauce, pepper, cornstarch, wine, sugar, salt and tenderizer. Let stand 10 minutes or more.Parboil broccoli in 1 cup water for 1 minute. Save water for later use. Heat pan with 2 tablespoons oil and throw in garlic and ginger until light brown. Fry beef until medium rare. Add broccoli and water and sauce, bring to a boil. Do Not Overcook. Serve hot. Enjoy! "The time I kill is killing me."-Mason Cooley 2010-03-04T20:20:57+00:00 http://www.lalannefitness.com/index.php/Main/fat_loss_factors_of_the_paleo_diet_notes/ http://www.lalannefitness.com/index.php/Main/fat_loss_factors_of_the_paleo_diet_notes/#When:08:09:25Z A "thin crowd" attended this weeks Focus Group. Out of 50 students participating in the 12-WEEK FAT LOSS CHALLENGE... 25 men and women have lost at least 10 pounds... 2 of them have lost 30. As a means of motivating the other half of this group, we discussed FAT LOSS FACTORS of THE PALEO DIET and a 3-STEP ACTION PLAN to help accelerate results over the final 6 weeks. Below is a shot of the whiteboard presentation. See (notes) below ... FAT LOSS FACTORS of THE PALEO DIET The Paleolithic concept is the underlying theory for each of these factors: 1. Water Intake (Hydration is essential to life and optimum metabolic functioning, including fat loss) 2. High-Quality Protein (Lean grass-fed beef, wild caught seafood, hormone-free, free-range poultry, omega-3 eggs) 3. Low-Glycemic Carbohydrates (Organic, non-starchy vegetables, low-glycemic fruits and berries) 4. Good Fats (Nuts, seeds and oils rich in omega-3 fatty acids) 5. NO Grains (Dry cereals, breads, pasta, rice) 6. NO Legumes (Beans, peanuts, soy) 7. NO Dairy (Milk, cheese, yogurt, ice cream) 8. NO Processed Foods (Alcohol, sodas, sauces, dressing, margarine, sweeteners, meats) 9. Functional Exercise (Run, Jump, Squat, Climb, Lift, Push, Pull, Swim = CrossFit) 10. Exercise Variety (Life is unpredictable, unknown/unknowable, learn a new sport, hobbie or recreation) 11. Exercise Intensity (Hunting = short, fast / Gathering = long, slow) 12. Exercise Frequency (Move all day, every day) 13. Stress (Technology / civilization = physical / postural deviation and emotional stressors) 14. Sleep (Wake = Sun up / Sleep = Sun down) 15.Intermittent Fasting (Metabolic and digestive "rest" allowing your body to upregulate fat burning enzymes and re-set hormonally) 3-STEP ACTION PLAN Following the Paleolithic diet, exercise and lifestyle requires behavioral change. Consistent effort leads to the development of healthy habits and long-term results. Soon this will become a way of life that you are acustomed to. Take responsibilty for optimum, health and body composition. STEP 1 - Evaluate your current dietary, exercise and lifestyle patterns. IDENTIFY foods that are causing symptoms. ELIMINATE these foods/drinks from your pantry and refrigerator. Start your day with a tall glass of water to increase metabolism, cleanse your digestive system and flush out toxins. STEP - 2 Create a personal foods list for grocery SHOPPING. Staple items (nuts, oils, frozen vegetables, frozen meats/seafood) to be purchased monthly and fresh items (fresh meats/seafood, fresh fruits/vegetables) purchased weekly. Variety is essential so try a new vegetable every week. PLANNING your meals and snacks for the following day/upcoming week is instrumental for your success. Schedule your workout and physical activity for the week. Avoid stressful, negative energy and get to bed earlier. STEP - 3 Get creative with recipes. Think ahead, prepare and COOK multiple meals. When eating out, use your "paleo" guidelines to help make choices. ENJOY a higher level of mental and physical health. Your energy and performance will sky rocket following a Paleolithic way of life! Workout of the Day Five rounds for reps: 1 min. Overhead Walking Lunge (45/25 # plate) 1 min. Kettlebell Swing (1.5/1 pood) 30 Double Unders Start each round 6 min. apart! PALEO RESOURCE "With regard to diet and health, food staples and food-processing procedures introduced during the Neolithic and Industrial era have fundamentally altered seven crucial nutritional characteristics of ancestral hominin diets: (1) glycemic load, (2) fatty acid composition, (3) macronutrient composition, (4) micronutrient density, (5) acid/base loads, (6) sodium/potassium ratio, and (7) fiber content. Each of these nutritional factors either alone or combined with some, or all, of the remaining factors underlie the pathogenesis of a wide variety of chronic diseases and maladies that almost universally afflict people living in western, industrialized societies. Increas- ingly, dietary interventions and clinical trials have demonstrated the therapeutic potential of contemporary diets, which emulate one or more of the seven universal characteristics common to preagricultural diets."-Implications of Plio-Pleistocene Hominin Diets for Modern Humans "All forms of self-defeating behavior are unseen and unconscious, which is why their existence is denied."-Vernon Howard 2010-03-03T08:09:25+00:00 http://www.lalannefitness.com/index.php/Main/martys_stays_the_course_-_on_vacation/ http://www.lalannefitness.com/index.php/Main/martys_stays_the_course_-_on_vacation/#When:20:11:57Z "I was on a cruise in the Carribean. Food buffet 24/7. Friday was a travel day and it was tough to do Paleo on the road. But I stuck to it. Some beef jerky on the plane, Dinner in Ft. Lauderdale was from a upscale mall salad bar; later night snack was meat from the Publix deli and some fruit! The cruise ship had lots and lots of meat of all different varieties and fruit and fruit and more fruit. Vegetable dishes were a little harder to find variety that weren't laden down with other stuff. I ate and ate; when I was full -- I ate some more. Food everywhere all the time. But, I was also working out everyday and felt very hungry (could this be "rabbit starvation?" - the more protein the hungrier). Protein intake was VERY high. I will have a little beef, and how about some of the chicken and can't forget the fish. Then have seconds. I managed to forego desserts but started to have a few little slips here and there at the end. Other than a few cookies, I managed not to eat the full blown non-Paleo meal followed by scrumptious life giving dessert until towards the end. Most meals were "modified" Paleo. I tried to make good choices, but did not forego the salt that came with the prepared meal territory. Not limiting my food intake really helped to achieve success, if that's possible? I didn't feel deprived. Success measured by not gaining weight during a week long cruise - food extravaganza."-Marty NIKKI and DAIVD hit the "Wall Ball" target. Workout of the Day Five rounds for reps: 1 min. Deadlift (225/135#) 1 min. Push-Ups Run 400m Start each round 6 min. apart PALEO RESOURCE Mission: The Ancestral Health Symposium fosters interdisciplinary collaboration and translational efforts between research scientists, physicians, health experts/professionals, and patients who study and communicate about the human ecological niche and modern health from an evolutionary perspective to develop innovative solutions to our current health challenges.-ANCESTRAL HEALTH SYMPOSIUM "Always remember that the future comes one day at a time."-Dean Acheson 2010-03-02T20:11:57+00:00