Even Santa needs to check the scale!!!




With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.



Todd is back and it looks like he hasn't lost much!

Workout of the Day
Tabata Handstand
(20 sec.work/10 sec.rest x 8)

Travel Workout #26
As many rounds as possible in 20 minutes:
10 Bench dips
10 Box jumps
10 Lunges (each leg)

"I always remember the axiom: a leader...is like a shepherd. He stays behind the flock, letting the most nimble go out ahead, whereupon the others follow, not realizing that all along they are being directed from behind." -Nelson Mandela

The need for physical fitness as a police officer is a priority. A capacity to react and protect themselves from the unpredictable nature of life is a job requirement. More Law Enforcement Officers across the world are recognizing the utility of CrossFit training and its direct application to police work. Look for an increase in security at LALANNE FITNESS soon!

"It is CrossFit’s contention that cops and soldiers are professional athletes. In fact, we argue that the physical preparedness required of military combat - and by extension law enforcement - matches and regularly surpasses that required of Olympic athletes. In light of this view, we find it disturbing that few police departments offer formal fitness instruction after academy graduation." -Glassman


The Sheriff's in town.

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet balances three macronutrients – protein, carbohydrates and fat at every meal and snack. Any diet that uses the word high or low to describe it is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use the word moderate to describe it. That’s what the Zone Diet is. It’s moderate in:

• Low-fat protein
• Low glycemic-load carbs (mostly fruits and vegetables)
• Heart-healthy monounsaturated fats

Workout of the Day
Overhead Squats

"Tabata This"
Row(cal)
Push-up
Sit-up
Pull-up
Squat

"Excellent firms don't believe in excellence - only in constant improvement and constant change." -Tom Peters

The "Helen" Challenge Finals were nothing short of SPECTACULAR. The collectivity, camaraderie and competitive energy were at an ALL-TIME high! I was particularly impressed by the effort, heart and commitment put forth by our students, especially the reigning "Student of the Week", Peggy!


Scott leads off the day with an electrifying performance!

Workout of the Day
Squat Clean
3, 3, 3, 3, 3

Seven rounds for time:
10 Medicine Ball Cleans
10 Burpee's

"Conditions are never just right. People who delay action until all factors are favourable do nothing." -William Feather

The quality (intensity) vs. the quantity (volume) of your physical training can have a dramatic impact on your health and your life. CrossFit (quality exercise) has proven that powerful, HIGH-INTENSITY, short, hard, fast intervals of running, rowing, jumping...when combined with functional movements such as kettlebell swings and pull-ups provide more FITNESS, performance and "health" results than training exclusively with long, slow, distance methods. Endurance athletes world wide are learning to train smarter, not longer! LSD (long, slow, distance) training will increase your chance of overuse injury, while neglecting and reducing muscle mass, strength, power and speed ( see photo below). If you are a competitive endurance athlete, the path towards increased aerobic capacity must be re-examined. Many elite level endurance athletes are discovering a higher level of fitness by exploring more effective training methods. Here's more supporting evidence that the quality of your exercise can have a major impact on overall health!


Workout of the Day
Pistols
10, 10, 10, 10, 10

"Mini-Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

"Courage is the first of human qualities, because it is the quality which guarantees all others." -Winston Churchill

The "Student Athlete of the Week" is Peggy. She is very focused on getting to the next level all the time. This includes practicing CrossFit exercises at home and finding a way to stay motivated outside the "brickhouse". She is a quick learner and has dramatically improved her mechanics on deadlifts, squats, push-ups, and rowing! Peggy is full of heart and always gives %110. We're lucky to have her at LALANNE FITNESS.


As usual, she sticks a mechanically sound overhead press.

Workout of the Day
Snatch Balance
1, 1, 1, 1, 1, 1, 1

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings (1.5 pood)
12 Pull-Ups

"You eat every day, you sleep every day, your body was made to exercise everyday" -Jack LaLanne

The ZONE DIET is about "quantity" of food, the PALEO DIET is about "quality".

Workout of the Day
Shoulder Press
3, 3, 3, 3, 3

Four rounds, each for time of:
800 meter run
Rest as needed between efforts.

"In each of us are places where we have never gone. Only by pressing the limits do you ever find them." -Joyce Brothers

At LALANNE FITNESS, once per quarter we hold a Challenge in the "Brickhouse". Challenges are similar to an athletic event and give you a chance to see real improvement over an eight week period. The qualifying day allows you to set a baseline, then eight weeks later, you will compete for the fastest time and the most improved time on finals day. Beginner, intermediate and advanced categories for both men and women give every student the opportunity to participate. If you are a new student or missed qualifying for the "Helen", don't worry, the next Challenge is right around the corner. This Saturday we are holding the "Helen" Challenge Finals and will be awarding cash prizes. Come down to check it out and support your favorite CrossFitter!


John looks serious about improving his "Helen" time!

Workout of the Day
Thruster
3, 3, 3, 3, 3

"LYNNE"
Five rounds:
Bench Press (max.rep.) #BW
Pull-Ups (max.rep.)
2 min. rest between rounds
Score in sum total of reps

Here's what I expect from the advanced heat this SATURDAY.


"The odds of hitting your target go up dramatically when you aim at it." -Mal Pancoast